We’re Boosting Our Immune System by Boosting the Good Bacteria!

Remember approximately 70 % of of our immune system is in our intestines, the foods we eat can have a profound effect on how we feel. This is why we’re giving so much attention to what we eat. In Week 2 and beyond, we’ve been working to rock those fruits and vegetables.

Now, we’re going to pay extra special attention to boosting the foods that boost the good bacteria in our intestines where so much of immune system resides.

Our intestines have lots of bacteria. Some are good or ‘helpful’ and others are not but when in balance, our systems and our immune systems work well. But, when for instance, we take an antibiotic the bad bacteria are wiped out which is good but the good bacteria also suffers. This is another reason why antibiotic use should only be used when necessary.

If you’ve been on an antibiotic, today’s lesson is especially important. And, if you haven’t and would like to try and avoid it, today’s lesson is also important :)

Certain foods help to replenish the good bacteria in our guts. Probiotic foods are full of good bacteria which help to keep bacteria in balance and those good bacteria like to eat foods (prebiotics) that we eat. Prebiotics foods are typically high fiber foods. and help to improve this balance in our gut’s microbiome. Since it’s the holidays and you’re busy, we’ll keep this simple and just go over the highlights! And, to help you, we’re highlighting one of the foods in our 2 for 1 Foods this week.

Probiotic Foods

Live bacteria that is caused by fermentation can help replenish the good bacteria in our gut. Food high in fiber actually ferment in our GI tract which can increase our healthy bacteria. The following are great sources of fermented foods and some of the top fiber foods. Though fruits and vegetables are all pretty great and packed with fiber.

Fermented Foods:

  • Yogurt

  • Kefir - similar to yogurt, you can find it in the dairy section of the grocery store

  • Kimchi

  • Kombucha (fermented tea) - this can be found in the refrigerator section of most grocery stores now

  • Tempeh - uses soy like in tofu but the fermentation process binds it into a block

  • Sauerkraut

  • Miso

Fiber Champions:

  • Oats and Oat bran

  • Flaxseed

  • Beans and Lentils

  • Quinoa

  • Popcorn

  • Fruit like apples, citrus and strawberries

Prebiotic Foods - Remember these foods provide food that the healthy bacteria in our guts like to eat.

  • Celery - I know, I know, we’ve often heard celery has no purpose but it’s good for us!

  • Broccoli stalks

  • Asparagus stalks

  • Leeks

  • Jerusalem artichokes

  • Blueberries

Try to have at least one serving of one of these foods today and every day!

Need some recipe ideas? Head on over to 2 for 1 Recipes


All material provided here is for informational or educational purposes only. Please consult your physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition. Use or reproduction of text or photographs is prohibited without written permission from WellStyles Consulting®.