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Better Health For Your Immune System

What You Need To Know About Your Gut And Immune Health

By Aisha Patrick, Student at UH Manoa

WYAO Hawaii collaborates with the community through one of UH Manoa’s Nutrition classes, Community Nutrition and Nutrition Education, instructed by Jinan Banna, PhD, RD, CDN to help students translate nutrition science into terms the general public can understand using blogging as their tool.

Your Gut! Specific organisms living naturally within the intestine and gut barrier of your body are important for your GUT HEALTH! Within your gut, there are 100 trillion, small, live organisms called microorganisms that help with normal gut function. These microorganisms make up more than 70% of the immune system. This is important because your gut is a part of your body’s defense from invaders such as bad bacteria, viruses or other microorganisms that can cause disease! Your gut protects the body from infection/disease and helps control metabolism and the immune system within your intestines. Taking care of your gut will help take care of your health. Here are some tips to help you boost your gut health! Boost My Gut Health, Help My Immune System

  1. Balance Your Diet!Eat a variety of FIBROUS foods containing prebiotics. Prebiotics help to feed and nourish the good bacteria within your gut. FIBROUS foods: Chickpeas, Lentils, Chicory Root, Bananas, Asparagus, Onions, Leeks, Soybeans, and more.

  2. Do Not Forget Probiotics!Probiotics are healthy living microorganisms that can be found naturally in foods to help the good bacteria in your gut. PROBIOTIC foods: (Fermented Foods) Kombucha, Kefir, Tempeh, Miso, Kimchi, Yogurt, aged cheeses, Sauerkraut, Sourdough Bread and more

  3. Reduce High-Fat Foods! The gut has a harder time with high fatty food, high sugary foods, and red meats. Examples: Fried Pork Chops, Potato Chips, Cookies, and Chocolates.

  4. Get Moving Regularly! Moving may help your gut and overall health! Daily activity such as housework, yardwork, walking, jogging, and biking are all examples of activities you can add to your day to day routine.

References

  1. Sarita A. Microbes and gut-epithelium. Resonance. 2015; 20(6): 506-514.

  2. Francisco ATB, Yoshinori M. A key to understanding the effects of food bioactives in health, gut microbiota. J Agric Food Chem. 2013; 61: 9755-0757.

  3. Dirk H. The gut microbiome in health and disease. Springer International Publishing. 2018. 1st ed.: 89-151.

  4. Pratima AA, Woo KK. Overview of prebiotics and probiotics: focus on performance, gut health and immunity – a review. Ann Anim Sci. 2017; 17: 949-966.

  5. Lingli X, Guodong D, Yifang D, et al. Effects of probiotics on digestibility and immunity in infants. Medi. 2017; 14: e5953-e5953.

  6. Vighi G, Marcucci F, Sensi L, et al. Allergy and the gastrointestinal system. Clin Exp Immunol. 2008; 153: 3-6.

  7. Sarita A. Microbes and gut-epithelium. Resonance. 2015; 20(6): 506-514.

  8. Coline P, Jerome B., Catherine D., et al. Maintaining gut ecosystem for health: Are transitory food bugs stowaways or part of the crew? Int J Food Microbiol. 2015; 213: 139-143.

  9. Na Z, Zhongjie J, Tao Z. Time for food: the impact of diet on gut microbiota and human health. Nutr. 2018; 51-52: 80-85.

  10. Owen C, Michael GM, Fergus S. Exercise, fitness, and the gut. Current Opinion in Gastroenterology. 2016; 32(2): 67-73.



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