Updated: Jan 27, 2022
Nutritious diets, regular exercise, good-quality sleep—all of these habits can help bolster your immune strength as we head for the holiday season.
The answer, while simple, surprised us all: "If you really want to do yourself a favour, look at how much fibre you're getting on a daily basis, watch the mindbodygreen podcast.
Why getting enough fibre is crucial for immunity.
Let's share the famous statistic: Approximately 70% of the immune system resides in your gut! So when gut balance is suboptimal, this can affect immune function and health. In fact, your gut microbiome directly influences your immune system. And what do experts rave about for nourishing your microbiome? You guessed it: fibre, and lots of it.
Fibre feeds the good bacteria in your gut. "If those [bacteria] are not fed well, they're not going to proliferate, and they're not going to be able to do their job in helping us regulate our immune response.
But here's the thing about fibre: The majority of people simply aren't getting enough of it. The recommended intake is at least 38 grams per day for men and 25 grams per day for women—but the average person is eating only about 12 - 16 grams of fibre per day.
What to do about it.
First things first: its important to track your daily fibre intake, if you can. Once you know your baseline, add more fibre-rich foods to your diet:
We highly recommend Aldi organic oats, such good value for money. Make some porridge in a pan with Aldi Acta or Alpro oat milk. It’s fortified with vitamin B2 B12 and D, added calcium without the lactose.
(remember cows milk is for baby cows .. all those hormones are not meant for humans). We know that a microwave porridge is quick and easy but pan cooked makes it rich and tasty.
Add Flax and chia seeds and fruit of your choice which are all high in fibre together with banana, a beneficial prebiotic.
Add root vegetables to your diet —like sweet potatoes, purple potatoes, and parsnips—as well as avocados and raspberries, “which are surprisingly high in fibre.
Getting your fill of these immune-supporting fibres and nutrients is important—but you can also opt for high-quality, targeted supplements that strengthen your immune resilience as well.
A regular Tibico drink packed with probiotics, antioxidants, benefits enzymes, amino acids, minerals and vitamins is a perfect complement.
Given the gut-immune connection, it's not difficult to see why fibre has such an impact on your immune strength. But we could all use the friendly reminder: By increasing your fibre intake, you're feeding the good bacteria in your gut and helping them to reach their full potential to power up your immunity.