With around 70 percent of immune cells being stored in the gut, it comes to no surprise that the status of our gut and immune systems impact one another greatly. A well-balanced gut microbiome plays a major role keeping your immune system in tip top shape.
While strong immunity levels are crucial at any point of the year, it is especially vital during the winter months when the weather cools and our bodies are more susceptible to illness. The cold weather and low humidity levels leaves our bodies more vulnerable especially during a time in which common colds and flu-like illnesses are more commonly spread.
In a similar fashion, our gut health often falls to the wayside during the winter months due to the shift in focus from healthy lifestyle activities such as exercise, changes in diet, and reduced water intake. In this blog, we will continue to explore this fascinating connection between the gut and the immune system as well as give you the tools you need to successfully protect and in turn enhance both of these areas of your health!
Seasonal Foods That Helps Your Gut Microbiome Flourish and Protects Your Immunity Levels
The winter season’s beauty can often be overshadowed by its inconveniences, but there are many beautiful sights and benefits that winter has to offer! Winter brings us an impressive array of foods that can help protect our digestive system and boost immune function. These seasonal foods can enhance the flavor profile of your winter dishes all while helping you reach your wellness goals.
- Root Vegetables: Root vegetables ranging form turnips to sweet potatoes contain high amounts of fiber. Fiber is your digestive system’s best friend. It helps you bulk up your stool, reduce your chances of experiencing ailments such as constipation, and acts as beneficial food to the bacteria already in your gut. These vegetables commonly contain other beneficial vitamins such as vitamin C that supports your immune health. Due to their hearty nature, root vegetables are a great addition to those meals you are looking to bulk up and pair wonderfully with popular comfort dishes such as soups or roasted dishes.
- Citrus Fruits: Did you know that citrus foods like oranges actually tend to peak around the winter time. There is no need to say goodbye to this sweet treat of goodness during the cold months. Instead, add them to your meals for a unique flavor and a boost of vitamin C. Similarly to root vegetables, citrus fruits also tend to contain fiber (soluble fiber) which helps your body properly absorb the nutrients from the foods you are consuming.
- Fermented Foods: Fermented foods can be enjoyed no matter the season, but there is something special about indulging in traditional winter fermented foods such as sauerkraut or kimchi. Since fermentation acts as a natural preservation tactic, fermented foods often have a long shelf life and can help people enjoy fresh produce past their shelf life. Fermented foods are known for their power of providing probiotic power in a similar fashion to a supplement for bloating. This is an essential part to maintaining a strong gut and in turn a strong immune system.
The Recipes to Keep On Rotation During These Winter Months
This winter, we are leaning into the comfort of winter while also taking care of our bodies. Here are some delicious recipe ideas that prioritize gut-loving and immune-supporting ingredients. All of these recipes are offered as guidelines and give room for personalization in the kitchen. Allow your inner chef to come out and get creative in the kitchen this winter season!
Turmeric Ginger Bone Broth:
- A rich bone broth base
- Fresh ginger and turmeric root
- Garlic and onions (natural prebiotics)
- Nutrient-rich mushrooms (shiitake or reishi)
- Sea salt, black pepper, and any other preferred seasonings
This broth can be consumed on its own as a morning beverage or can be the starting base to a nourishing and comforting soup!
Winter Citrus and Greens Salad
- Mixed winter greens
- Chopped oranges and grapefruit
- Shaved fennel
- Roasted walnuts
- Miso dressing
This is a great base for a salad that can be personalized to fit your needs or what is stocked in your kitchen at the time. Some of our recommended additions include avocado, roasted pumpkin seeds, and green onions!
How to Support Your Immune System In Harmony With Your Digestive System
While drinking water, exercising, and eating a well-balanced diet are the most important pillars when it comes to successfully protecting your health, sometimes our bodies need that extra bit of support that goes beyond our diet and daily routines. The following vitamins can offer you that support when time and energy seems to be at a low such as during the winter!
- Probiotic Renu is our supplement that helps with bloating that contains bifido and lacto probiotic cultures aimed at giving your gut the help it needs to thrive. It is important to stay consistent with taking your probiotic to reap its benefits.
- Vitamin D is crucial to take during the winter when we are less likely to spend time in the sun. Vitamin D increases the diversity of bacteria in your gut, protects your body from contracting illnesses, and protects your bone health.
- Zinc will help to strengthen that gut barrier we need to maintain in order to protect those cells that live in our gut such as our immune cells. Consider it a way of strengthening the boundaries between your gut and any harmful invaders that enter your system.
- Vitamin B can help you maintain your energy levels despite the decline in sun exposure and overall inclination to be active. This can be especially helpful for those who experience a decline in energy during the afternoons when work is still looming.
These are just some of the many vitamins out there your body can successfully absorb and use to its benefit. Make sure you are prioritizing essential nutrients and listening to your body during the winter. Just because it is cold outside does not mean that we should succumb to its potential vulnerabilities.