A strong and healthy immune system helps you maintain a healthy body. It is a complex network of different cells, tissues, organs, and molecules that work together to protect you against infections and diseases. Your immune system is constantly working in the background to fight bacteria, viruses, and fungi.
Intestines, gut flora, and immune system
Your intestines contain trillions of bacteria, fungi, and other microorganisms. Together, these form the gut flora. The gut flora plays a major role in supporting your immune system. The good bacteria in the intestines help strengthen the intestinal barrier, produce substances that inhibit the growth of pathogens, compete with harmful bacteria for food sources (which they need to live and grow), and regulate inflammatory responses.
Many immune cells, which are part of your immune system, are located in your intestines. These immune cells monitor the intestinal wall and detect and destroy pathogens attempting to enter.
Selection of intestinal bacteria by the immune system
There is a complex interaction between the gut flora and the immune system. The immune system tolerates normal (the 'good') gut bacteria while fighting hostile invaders. When there is an imbalance, this can lead to adverse consequences for your body, such as inflammatory bowel diseases and irritable bowel syndrome.
How do I get healthy gut flora?
- Eat fiber-rich foods. Fibers act as prebiotics, which are nutrients that stimulate the growth and activity of healthy bacteria in the intestines. You can find fiber in vegetables, fruits, legumes, nuts, and seeds.
- Eat fermented foods. Yogurt, kefir, sauerkraut, kimchi, miso, and kombucha contain fermented probiotic cultures. These can be beneficial by providing live bacteria that have a positive effect on the gut flora.
- Limit antibiotic use. Antibiotics not only kill harmful bacteria but can also disrupt the good bacteria in the intestines. Always consult an expert to determine the right course of action for your situation.
- Reduce stress. By engaging in relaxing activities such as meditation, yoga, breathing exercises, and exercise, you reduce stress. This has an overall positive effect on the body and immune system.
- Use pre/probiotics. If you want to support your body, in addition to a varied diet and a healthy lifestyle, you can choose to supplement with pre/probiotics.
