The Gut-Immune Connection

By Holly Caske, Nutritionist

Reviewed by Georgia Barton-Hague,

Registered Nutritionist

30 December 2024

Why a Healthy Gut Is The Key To A Stronger Immune System

Did you know that 70-80% of your immune cells reside in your gut? Your gut isn’t just for digestion, it’s also crucial for your immune health. The trillions of bacteria, viruses, and fungi in your gut microbiome support your immunity in multiple ways, helping you stay healthy all year-round. In this blog, we’ll explore how gut health impacts your immune system and provide practical tips to keep your gut thriving.

Understanding Your Immune System

When you think of immunity, the first thing that comes to mind might be avoiding colds or the flu. However, your immune system is a far more intricate system. It has two main components:

Innate Immune System - This is your body’s first line of defence. It acts quickly and non-specifically against pathogens. Examples include physical barriers like your skin and the acidic pH of your stomach.
Adaptive Immune System - This system develops over time, learning to recognise specific pathogens. Thanks to specialised immune cells like T cells and B lymphocytes, it provides long-lasting protection by remembering past infections.

These two systems work together to identify and neutralise harmful antigens like bacteria and viruses. Once a pathogen is destroyed, memory T cells stay vigilant and protect you if the same threat reappears. This is also how vaccines work - they train your immune system without causing illness.

The Gut’s Role in Immunity

Your gut houses trillions of microorganisms and is one of the most active areas of immune activity in the body. The gut microbiome is a community of bacteria, viruses, and fungi living in your digestive tract that work closely with immune cells to maintain a balanced and effective immune system.

Training the Immune System: During early life, gut microbes help “educate” immune cells, teaching them to distinguish between harmful pathogens and friendly microbes. This ensures your immune system responds appropriately to threats without overreacting.
Regulating Immune Responses: A healthy microbiome produces compounds like short-chain fatty acids (SCFAs), which have anti-inflammatory effects. These help regulate immune responses, preventing excessive inflammation.
Maintaining a Physical Barrier: The gut lining acts as a barrier, keeping harmful substances out of your bloodstream. When this lining is compromised (a condition often referred to as “leaky gut”), pathogens can enter the bloodstream, potentially triggering inflammation diseases.

What Happens When the Gut is Unbalanced?

An imbalance in your gut microbiome, known as dysbiosis, can weaken your immune system. This can happen due to factors like:

A diet high in processed and sugary foods
Overuse or incorrect use of antibiotics
Chronic stress
Lack of sleep

Dysbiosis has been linked to various health issues, including autoimmune diseases, and inflammatory conditions like Crohn’s disease or Ulcerative Colitis and may even increase susceptibility to infections. However, having a balanced gut microbiome allows healthy bacteria to overcrowd harmful bacteria and may reduce the risk of illness.

Supporting Your Gut for Better Immunity

Taking care of your gut may be one of the best ways to support your immune system. Here are some simple, effective tips:

Eat a Diverse Diet: Aim for a variety of fruits, vegetables, whole grains, and legumes. These are rich in fibre, which feeds beneficial gut bacteria. We aim for 30+ plants per week. Check out our blog on how to easily hit 30+ plants per week here.
Consuming live cultures: Biomel contains live cultures that can replenish good bacteria and help support a balanced gut.
Stay Hydrated: Proper hydration supports digestion and nutrient absorption.
Exercise Regularly: Physical activity can promote gut motility and increase the diversity of gut bacteria.
Manage Stress: Chronic stress may negatively impact your gut health. Incorporate relaxation techniques like yoga or meditation into your routine.
Get Enough Sleep: Aim for 7-9 hours of quality sleep per night to support both gut and immune health.

The Bottom Line

Your gut and immune system are deeply interconnected, working together to keep you healthy and resilient. By focusing on your gut health through a balanced diet, lifestyle habits, and targeted support, you can strengthen your immune defences and enjoy better overall well-being.

Stay well all year by making your gut health a priority.

*At Biomel, your well-being is our top priority. While we take great pride in our expertise in gut health and overall wellness, we understand that every gut is unique. The content we provide is not meant to diagnose, treat, cure, or prevent any illness, or replace the advice of your GP. We strongly encourage you to consult with a healthcare professional if you have any health concerns. Rest assured, we are here to support you throughout your journey, so you are never alone. Our in-house nutritionists will always be here to support you on your journey to optimal gut health.