What are the foods that can be consumed for a strong immunity? Foods that protect gut health and boost immunity

A strong immune system is essential against Covid 19 infection. Noting that immunity starts in our intestines, Nutrition and Diet Specialist Ezgi Hazal Çelik said, “The digestive system mycobiota, which is the first line of defense of our body against harmful microorganisms from outside, plays an important role for a strong immune system. 95 percent of the microorganisms in our bodies live in our intestines, and 70 percent of our immune system cells reside in our intestines. Factors that directly affect the immune system, such as inactivity, unhealthy eating habits, stress, cause the decrease of intestinal friendly bacteria and the proliferation of harmful bacteria, causing our immune system to weaken. This situation prepares the ground for the occurrence of many diseases. For a strong immune system, intestinal health and for a strong intestinal health, the balance of microorganisms living in the intestine is very important. ” says.

Stating that the microbiota is a structure that can be changed and intervened, Nutrition and Diet Specialist Ezgi Hazal Çelik emphasized that some foods contribute to the increase of intestinal friendly bacteria in the microbiota, and explained these 10 foods, made important warnings and recommendations.


Consumption of products containing beneficial probiotic bacteria such as kefir regulates the intestinal microbiota and prevents the reabsorption of toxic substances. You can consume 1 cup (approximately 200 ml) of unsweetened kefir a day. If you have gas and bloating problems, you can try lactose-free kefir.


Although its probiotic capacity is variable, yogurt, a fermented food like kefir, improves digestive health and supports immunity by regulating the intestinal microbiota. If you are not allergic to dairy products, do not neglect to consume 2 bowls of yogurt a day.


While probiotic (fermented) sauerkraut protects the intestinal microbiota thanks to the beneficial bacteria it contains, it accelerates the passage of stool through the intestine with its high fiber content and supports a healthy digestive system. Fermented pickles are rich in vitamin K2 and people who use blood thinners should consult a specialist about the amount and frequency of consumption.


Artichoke is a good source of food for microorganisms living in our intestines with its high fiber structure along with many vitamins and minerals and is very important in maintaining intestinal health. It regulates the movements in the digestive system, increases the stool volume, and allows the toxic elements attached to the intestinal wall to be expelled.


Nutrition and Diet Specialist Ezgi Hazal Çelik “Chicory root; It contains high amounts of inulin, which passes through the large intestine without being digested in the small intestine and is a food source for bacteria that live there. In this way, it is among the rich sources of prebiotics. By including chicory root in your eating habits, you can provide nutrients to beneficial bacteria in your gut microbiota and support its increase. says.


Apple is a food rich in soluble fiber. In this way, it supports the healthy intestinal microbiota by contributing to the regulation of bowel movements. When the apple, which has a high fiber content, is consumed with a shell, the rate of fiber intake increases. You can add 1 apple every day to your daily diet.


Foods such as chickpeas, beans and lentils increase bowel movements with their high fiber content. By accelerating the passage of digested food residues through the large intestine, it prevents the formation of harmful bacteria and supports a healthy intestinal microbiota. Take care to consume legumes at least two days a week.


Avocado is a food high in fiber, rich in monounsaturated essential oil, Mg and E vitamins. It prevents constipation, regulates the nervous system and plays an important role in maintaining intestinal health. It should not be forgotten that it is a food with a high fat content, and its excess consumption should be avoided.


Walnut, which is a good food source for beneficial intestinal bacteria with its prebiotic feature, ensures that these bacteria increase in number. Make sure to include 2 whole walnuts in your daily diet plan.


Nutrition and Diet Specialist Ezgi Hazal Çelik “Green tea supports the intestinal mucosa to be stronger and thanks to the polyphenols it contains, it helps to regulate the intestinal microbiota negatively affected by the increase of harmful microorganisms in the intestine. You can consume 1-2 cups of green tea a day. However, those with any chronic disease, regular medication and pregnant women should consult their physician before starting green tea consumption. says.

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