The Microbiome Immunity Connection

But first, a message from Beth:

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Kids are heading back to school, and there are plenty of opportunities to share germs.

So, how can parents help support their child's immune system as they're exposed to all those coughs, colds and other infections?

Let's start with a word about immunity. You hear a lot of people talking about “boosting the immune system” and making it stronger. A boosted immune system can mean an overactive immune system that is the underlying cause of diseases like rheumatoid arthritis, lupus, and ulcerative colitis. You won’t cause these diseases by developing habits that improve your immune system – researchers think these “autoimmune diseases” are largely a factor of genetics and environmental triggers. But words matter. So, we are going to talk about a balanced immune system rather than a boosted immune system.

How can you keep your and your child’s immune systems in balance? A healthy “gut microbiome” plays a big role. Your microbiome is the community of healthy bacteria that live in your lower intestine. 70-80% of immune cells are also in the intestines. There's an intricate communication system between the microbiome (healthy bacteria) and the immune cells. In addition to the local immune responses in the intestines, researchers believe that the intestinal microbiome also affects immunity throughout the whole body.

So how can parents help their kids maintain a healthy immune system? Build and maintain a healthy gut microbiome!

Think Variety:

Our immune systems need a range of nutrients to function properly, so instead of focusing on one food, build meals around a variety of whole foods.

That means fruits and vegetables, whole grains, protein foods like eggs, beans, chicken or fish, dairy, and healthy plant fats.

Foods that Make a Microbiome Healthy:

For now, skip the supplements – we just don’t have enough data to support their effectiveness. The two types of foods that have the best support so far for improving the microbiome are fermented foods and fiber.

Probiotic Foods that Add Good Bacteria

Not all fermented foods contain live healthy bacteria. But these do:

• Yogurt and Kefir: The "live and active cultures" add beneficial microbes to your intestines. Kefir is a tangy yogurt drink that is packed with probiotics.

• Sauerkraut: Sauerkraut is finely shredded cabbage fermented in salt water. Choose raw, refrigerated jars, not shelf-stable kinds.

• Kimchi: Kimchi is a spicy Korean side dish made from fermented vegetables.

• Kombucha: Kombucha is a bubbly fermented tea drink. You can find it in most grocery stores.

  
  

Prebiotic Foods that Feed Good Bacteria:

• High-Fiber Grains: Oats and barley contain beta-glucans. These are soluble fibers that nourish helpful bacteria in your intestines. Whole wheat breads and cereals also have prebiotic components in the bran part of the whole grain.

• Legumes: Beans, lentils, and chickpeas are high in resistant starches and fiber that feed friendly bacteria in your intestines.

• Fruits and Vegetables: Apples (with skins on), berries, garlic, and onions break down into short-chain fatty acids that support your intestinal lining.

• Nuts & Seeds:  Nuts and seeds are high in a variety of substances that feed healthy bacteria. Almonds and walnuts are the heavy hitters here, but pistachios and peanuts also pack a punch. Pumpkin seeds and flaxseeds are also winners.

And one more big tip – sleep. Sleep is a big immune supporter. Kids need more sleep than adults so make sure they're getting to bed early – without cell phones!

Beth Kitchin PhD RDN