If you want to boost health and immunity, focus on nourishing your gut.
70% of the immune system is located in the gut. The foods we eat affect the bacteria in our gut, which in turn affect immune cells.
The microbiome and the immune system are intertwined, and diet plays a critical role to support both.
Here are the best food groups and specific foods to eat for optimal gut health:
High-Fiber Foods
Fiber helps with gut health by aiding digestion and preventing constipation. Some of the best high-fiber foods for gut health include:
- Dark leafy greens (kale, arugula, spinach, chard)
- Fruit (especially berries and apples and pears with the skin on)
- Oats and oat bran
- Beans and lentils
- Nuts and seeds (especially walnuts, almonds, and pumpkin seeds)
Probiotic / Fermented Foods
Probiotic foods contain living microorganisms that can build up beneficial bacteria in your gut. These are excellent probiotic foods to include in your diet:
- Yogurt (Low-fat or nonfat Greek yogurt without added sugar is best)
- Kefir (fermented milk that is similar to…
