15/12/2025
Supporting Immunity
With winter viruses in full swing, many people wonder how to support their immune system to stay well through the colder months. Did you know that up to 80% of our immunity is located in the gut? The mucosa-associated lymphoid tissue (MALT) found there forms a crucial part of our first line of defence. Because of this, maintaining the right balance between beneficial (“good”) gut bacteria and potentially harmful (“bad”) bacteria is essential.
Factors such as poor diet, excess sugar, stress, alcohol, antibiotics, and general lifestyle habits can weaken the gut environment over time. Even without obvious digestive symptoms, gut health plays a major role in overall wellbeing—so it’s worth giving it some extra care.
One simple way to support this is by including probiotic foods (which introduce beneficial bacteria) and prebiotic foods (which feed those bacteria) in your daily diet.
Gut-friendly foods to try:
• Organic, probiotic natural yoghurt
• Kefir – fermented milk
(always opt for full-fat dairy; low-fat versions often contain added sugars)
• Miso – as a soup or paste added to soups and stews
• Oats – soak first, as with overnight oats, to make nutrients more accessible
• Onions, garlic, Jerusalem artichokes – excellent prebiotic sources
• Green bananas – high in resistant starch; ripe bananas raise blood sugar more quickly
• Beans
• Cooked and cooled potatoes – cooling increases resistant starch that feeds good gut bacteria
