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Nourish Your Gut, Strengthen Your Immunity
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As I sit down to write this month’s newsletter, I’m nursing a bit of a headache, some brain fog, low energy, and a sore upper arm. Have I caught one of the nasty bugs going around? Thankfully, no, I’m just feeling the aftereffects of my flu and COVID vaccines. I was planning to talk about poop (yep, that’s right…poop!) but I’ll save that topic for another time. Today, let’s talk about how your gut and your immune system are deeply connected and what you can eat to help both thrive.
Did you know that about 70% of your immune system lives in your gut? The mucosal lining of the gut, called the gastrointestinal (GI) barrier, acts as your body’s internal security system, filtering out harmful bacteria, viruses, and toxins while letting nutrients in. When that barrier is balanced and functioning well, it keeps unwanted substances from sneaking into the bloodstream. But if it’s weakened or “leaky,” larger molecules can escape, triggering inflammation and compromising immunity.
A healthy gut depends on a constant supply of beneficial microbes and those microbes rely on what you feed them.
Foods that Weaken the Gut Barrier
Foods high in saturated fat (think fatty cuts of meat, processed meats, deep-fried foods)
- High-sugar foods and sugary beverages
- Ultra-processed foods
- Too many high-protein animal foods without enough fibre
These foods can disrupt the balance of gut bacteria, encourage inflammation, and weaken the GI barrier over time.
Foods that Strengthen the Gut & Immunity
- Prebiotics: These are the non-digestible fibres that feed your good gut bacteria. Great sources include oats, onions, garlic, leeks, asparagus, bananas, apples, beans, and lentils.
- Probiotics: Live bacteria found in fermented foods such as yogurt, kefir, sauerkraut, kimchi, tempeh, and miso. These bacteria produce postbiotics which are compounds, like butyrate, that nourish the gut lining and help reduce inflammation.
Key Nutrients for Immune Health (and Where to Find Them)
- Vitamin C: Citrus, kiwi, bell peppers (especially yellow), strawberries, broccoli, cantaloupe, tomatoes
- Vitamin D: Mushrooms, fortified plant milks, and safe sun exposure
- Zinc: Pumpkin seeds, chickpeas, lentils, tofu, cashews
- Iron: Spinach, lentils, quinoa, blackstrap molasses
- Folate: Dark leafy greens, beans, avocado, asparagus
- Vitamin A (as beta-carotene): Carrots, sweet potatoes, butternut squash
- B vitamins (B6, B12): Whole grains, nutritional yeast, legumes, fortified foods
- Vitamin E: Almonds, sunflower seeds, spinach
It’s difficult to overstate how important nutrition is for a strong immune system. A diverse, colourful plant-based diet provides the phytochemicals (beneficial plant compounds) your body uses to defend against pathogens and support immune resilience, especially as we age.
Research shows that even moderate nutrient deficiencies can weaken immune response but there’s encouraging news: people who eat at least five servings of fruits and vegetables daily have been shown to have stronger antibody responses and fewer infections.
This week, give your gut and your immune system some extra love by
- Adding one new high-fibre food to your meal each day. (Think: lentils in your soup, grated carrots in your oats, or a handful of beans in your salad.)
- Including a fermented food (Like sauerkraut, kefir, or tempeh) at least a few times.
- Aiming to “eat the rainbow” by choosing fruits and vegetables in at least three different colours each day. The more variety and colour on your plate, the stronger your gut and immune system will be.
Small, consistent choices like these help keep your gut barrier strong, your microbes happy, and your immune system resilient.
Be well,
Peggy
When your energy is low or you’re fighting off a seasonal bug, there’s nothing more comforting than a nourishing bowl of soup. This cozy blend of butternut squash and pear celebrates fall’s harvest while supporting immune and gut health. Squash provides a rich source of beta-carotene and fibre, while pear adds natural sweetness and soothing prebiotics for your digestion.
Best of all, this soup comes together quickly in the pressure cooker, perfect for when you’re short on time or simply craving something warm and healing.
Cooking Class Updates:
- My Thai inspired cooking class on October 19 through Pan Rec was a great evening with participants ranging in age from 28 to 92, all working together and producing excellent results. It was a nice mix of learning, teamwork, and tasty food.
- In-Home Cooking Class: I’m offering an in-home WFPB cooking class on Saturday, November 15, limited to 4 participants. With a focus on seasonal produce, we’ll be making Salad Rolls, Butternut Squash Curry, and Apple Crisp. The cost is $95 per person. Email me if interested.
- My next whole-food, plant-based cooking class with Pan Rec is coming up on November 18 and we’re making cookies! Let’s kick off the holiday baking season with some delicious, feel-good treats.
Book Review: How Not To Age by Michael Greger
Prefer to do your cooking solo? You might enjoy diving into this month’s featured cookbook, How Not to Age by Dr. Michael Greger. It’s full of nutrient-packed recipes designed to help you eat well and age a little more gracefully.
As we head into the colder months, I hope you find time to nourish your body, support healing, and continue to thrive.
See you next month!
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