Keeping your gut healthy is the key to fighting off unwanted illnesses, Tim said.
A food expert has revealed the “number one” thing you can do to bolster your immune system this winter. According to Professor Tim Spector, the founder of Zoe Health, there are four changes you can make to your diet to help ward off unwanted seasonal illnesses.
Speaking in a video posted to his Instagram account, Tim advised people to focus on their gut health in order to stay healthy. He explained: “Winter’s approaching and with it viruses and infections.
“People are asking what can I do to maximise my immune system? The number one is the food we eat, the food choices we make.”
Tim referenced research conducted by Zoe Health during the pandemic. “We showed in the Covid pandemic those that had a good diet with plenty of plants that were helping their gut microbes had the best responses for the virus,” he said. “They recovered quicker.
“So it’s really important for you to realise how important your food choices are as you go into the virus season. And the reason is microbes interact, all the time, with our food and based on what food we eat, they will produce chemicals that will stimulate our immune cells.
“So if you give them the right things to eat, they will make sure your immune system is working in top form. So it will fight off the viruses and really reduce that infection to a minimal time. As we get into flu season, maximise your chances, by helping your gut microbiome, do the job.”
But how can we do this? He shared three simple rules to stick to for your gut health and immune system.
Eat 30 different plants a week
He said: “Our research with the American Gut Project showed that the wider diversity of plants you eat, the more diverse your gut microbiome tends to be.”
Eat the rainbow
Fruits and vegetables get their bright colours from polyphenols. Tim said: “By eating a variety of brightly coloured fruits and vegetables you’ll be feeding a variety of different microbes who in turn support your health.”
Have fermented food daily
This includes foods like sauerkraut, kimchi and kefir. “The trick with fermented foods is little and often to get the maximum probiotic benefits, including an increase your gut microbiome diversity,” he said.
Cut back on ultra-processed foods
According to Tim, more than 50 percent of our diet in the UK is made up of ultra-processed foods, which is “having a detrimental impact on our gut health”. He added: “Try to swap to whole foods and homemade alternatives wherever possible.”
