September is a crazy month - when it starts, we’re at the height of summer, but by the time it wraps up, we’re solidly at the beginning of fall. It’s a season all about transitions and this month we’re starting to transition more towards the hearty, warm flavors of fall. Apples, pears, kale, cauliflower, and the first winter squash are all making an appearance this time of year. To help transition away from the bright flavors of summer and into the cozy flavors of fall think savory apple dishes, and roasted veggies.
Fiber & Immunity for the Transition to Fall
Fall is upon us! And with the changing of the seasons comes the inevitable colds, coughs and illness that come hand in hand with fall and winter. But if you start early, you can help keep your immune system strong into the winter.
The secret to a healthy immune system might surprise you- fiber. Why? Because fiber keeps the gut healthy and a healthy gut means a healthy immune system. Approximately 70-80% of our immune cells are located in our gut, helping to clear out the germs that pass through it daily.
Different types of fiber help to strengthen our intestinal barrier, preventing harmful bacteria and toxins from getting into the body.
Other gut healthy foods include pre and probiotic foods. Prebiotic foods contain fiber and oligosaccharides that feed the healthy bacteria in the gut.
These include foods like garlic, onions, green bananas, seaweed, leeks and asparagus.
Probiotic foods, on the other hand, contain live bacteria to help maintain healthy colonies of bacteria. You can find them in yogurt with live cultures, traditionally fermented (not made with vinegar) veggies including pickles and sauerkraut, miso, tempeh and drinks like unpasteurized kombucha and kefir.
Other nutrients, like vitamins C and D, zinc, selenium and iron and protein can also help keep the immune system strong. They act as antioxidants to protect healthy cells and/or support growth of immune cells and produce antibodies. Enjoying meals packed with fiber, protein, fruits and veggies and maybe a fermented ingredient to round it all out and you’ve got an instant immune boosting meal!
NUTRITION TAKE-AWAY
Fiber, pre- and probiotic rich foods keep the gut healthy, which, in turn, keeps the immune system strong.
Fruits, veggies, beans/legumes, garlic, onions, and fermented foods like miso, yogurt or kefir are all sources of fiber and/or pre and probiotic foods.
