5 Things To Include in Your Diet For Stronger Gut And Immunity System

Research suggests that the gut plays a very vital role in good health. It assists you in digestion, and gut bacteria produce vitamins that keep you healthy. A healthy gut provides a strong immune system and keeps harmful bacteria away from you. More than 70% of the immune system resides in the gut.

A healthy gut helps to build a robust immune system. It contributes to heart health, brain health, and improved mood. A better immune system suggests sound sleep and proper digestion. It helps in preventing some cancers and autoimmune diseases. The gut microbiota supports newborn growth and development, improves dental health, and fights fungal infections and urinary infections. Among other everyday foods, Delta 8 THC is growing in popularity for its influential role in maintaining a healthy gut. Delta 8 modulates the activities of the endocannabinoid system that influence gastrointestinal physiological processes, when taken according to a person’s delta 8 tolerance.

Most people enhance their gut health by adding specific foods to their diet. This article further talks about 5 different foods you need to include in your everyday diet for a more vital gut and immunity.

Here are the 5 different foods should be included in your everyday diet

Delta 8: 

Some researchers suggest that Delta 8 THC plays a vital role in gut health. It impacts the endocannabinoid system that regulates inflammatory responses. It is used to treat diseases like ulcerative colitis and inflammatory bowel disease. Delta 8 inhibits cytokine production and helps in reducing intestinal inflammation. You can choose from a wide range of Delta 8 products available in the market. Delta 8 gummies come with delicious taste and effective results that can be easily added to your diet plan.

Eat prebiotic food: 

Prebiotics are foods that boost the growth of beneficial bacteria in the gut. Human cells generally cannot digest complex carbohydrates or fiber. But certain bacteria present in the gut break them down and help in the process of digestion. There are many fruits, whole grains, and vegetables that contain prebiotics.

The small intestine cannot absorb it, so it is passed down to the large intestine and broken down by microbiota. Some commonly available foods containing prebiotics are legumes, beans, peas, oats, bananas, asparagus, berries, and garlic. These can be easily included in your everyday diet for a healthy gut. Resistant starch is also a type of prebiotic.

Eat fermented food: 

Fermented foods are the ones that have undergone the process of fermentation. During fermentation, sugar is broken down by yeast or bacteria. Most fermented foods contain bacteria called lactobacillus, which is highly beneficial for health. Some of the most popular fermented foods with health benefits are yogurt, kimchi, kefir, sauerkraut, and kombucha.

Drink Calcium Glass

Research suggests that people who consume many yogurts tend to have more lactobacillus in their intestines. The presence of lactobacillus reduces Enterobacteriaceae, which causes chronic pain and inflammation. Yogurt helps in the functioning and composition of a microbiome. It improves intestinal bacteria and reduces lactose intolerance.

Sauerkraut is made of cabbage and salt, with the right amount of fiber to boost your gut bacteria. Kefir is a fermented milk drink that aids in the breakdown of lactose and aids digestion in people who are lactose intolerant.

Eat Polyphenols-rich food: 

Polyphenols are plant compounds that have immense health benefits. Human cells easily digest polyphenols. When they aren’t digested completely, they move to the colon. Gut bacteria break polyphenols completely. Some notable benefits are reducing inflammation and oxidative stress.

Some foods rich in polyphenols are almonds, dark chocolate, cocoa, green tea, and blueberries. Cocoa polyphenols can enhance Bifidobacteria and lactobacilli counts in people while reducing Clostridia levels.

Take a plant-based diet: 

Diets that contain animal food enhance the growth of different bacteria in the intestine. However, a plant-based diet does not possess this risk. Due to their high fiber content, research suggests that vegetarian diets boost the gut microbiome. A vegetarian diet reduces harmful bacteria in people with obesity and helps in loose body weight reduction, inflammation, and cholesterol levels. Plant-based diets are rich in lentils—chickpeas, peanuts, almonds, spirulina, quinoa, mycoprotein, etc. When taken every day, this food reduces the chances of heart disease, improves gut health, and boosts the body’s immune system.


Eating a gut-friendly diet with a lot of prebiotics, whole grains, fermented foods, and fiber can help to let beneficial bacteria thrive in your gut. Fruits and vegetables are the best sources of nutrients for a healthy microbiome. A vegetable-rich diet is high in fiber that the body cannot digest. However, there are certain bacteria in the gut that digests fiber. Hence, ingestion of fiber boosts the growth of gut bacteria. These gut bacteria play an essential role in the body’s overall well-being. They protect the body from harmful diseases like depression, colon cancer, obesity, and diabetes. Gut bacteria are vital to your immune system and produce specific helpful vitamins for the body.

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