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How to Heal Your Gut for a Stronger Immune System

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When you think of staying healthy and supporting your immune system, what’s the first thing that comes to mind? Maybe it’s washing your hands and avoiding germs. Or maybe it’s taking copious amounts of vitamin C. These approaches can certainly help ward off any illnesses, but the real secret to a stronger and healthier immune system actually lies in an unexpected place – your gut. 

In this article, we’re going to dive into the fascinating connection between your gut and your immune system. And more importantly, we’ll uncover exactly how you can support your gut and give your immune system a boost.

 

How Exactly Does Gut Health Affect Your Immune System?

Your immune system is a complex network of cells, tissues, organs, and signaling molecules that all work together to defend against perceived threats. Increasing research is finding that your gut and immune system are more intricately connected than we had previously thought. Some of the ways your gut supports your immune system include:1,2

  • Housing immune cells: Your digestive tract houses a large number of immune cells in what’s known as gut-associated lymphoid tissue. In fact, 70-80 percent of your immune system is found in these special gut tissues.
  • Forming a barrier: The epithelial cells that line your intestines are linked together. This forms a barrier that blocks harmful pathogens from entering the rest of your body and causing damage.
  • Trapping bacteria: The cells that line your digestive tract are coated with mucins and glycoproteins that trap harmful bacteria so they can be neutralized and excreted.
  • Sounding the alarm: Your intestinal cells act as sensors – sounding the alarm and recruiting immune cells to destroy foreign invaders.
  • Communicating with your immune system: Your immune system and the millions of beneficial bacteria that reside in your gut are able to “cross-talk.” This means they can communicate crucial information to keep you healthy.
  • Producing metabolic compounds: The beneficial bacteria that reside in your gut produces short-chain fatty acids and a number of other compounds that boost immunity, reduce inflammation, and play important roles in other metabolic functions. 
  • Crowding out “bad” bacteria: A healthy population of beneficial bacteria doesn’t leave room for potentially harmful bacteria to make themselves at home and start replicating.

So you see, your gut provides protection both structurally and with its ecosystem of microorganisms. Now, let’s take a look at exactly how your immune system can be impacted if this ecosystem of microbes in your gut becomes disrupted.

 

How Dysbiosis Impacts Your Immune System

Your microbiome is composed of a cocktail of diverse organisms – with thousands of different microbes making themselves at home and performing different functions. Your microbiome is designed to maintain homeostasis. 

When in homeostasis, a healthy balance of beneficial microorganisms do their jobs while any bad bacteria get flagged and removed before they even have a chance to replicate. But when this delicate ecosystem becomes imbalanced, it can throw your immune system out of whack.

An imbalanced microbiome is known as gastrointestinal dysbiosis and occurs when invading microorganisms begin populating your gut and crowding out the “good” bacteria.3 This interferes with your gut’s ability to properly communicate and coordinate with your immune system. Or worse, dysbiosis can cause your immune system to become overworked and hypervigilant – leading your body to mistakenly begin attacking your own cells and setting the stage for autoimmunity.

While the microbes that make up your microbiome are important, there’s another piece of the puzzle that’s crucial to supporting a healthy microbiome and keeping your immune system running on all cylinders – the integrity of your gut.   

 

What Is Leaky Gut Syndrome?

Your intestinal lining covers more than 4,000 square feet of surface area and is constantly bombarded with toxins and foreign pathogens through the food you ingest.4 Because of the large surface area and constant exposure to potentially harmful microbes, our digestive tract is designed to be the ultimate barrier. It keeps potentially harmful compounds locked up tight until they can be excreted.

It accomplishes this with a thin layer of cells lining the inside of your intestines that are linked together by proteins called tight junctions.5 These tight junctions serve as the gateway for nutrients to pass from your intestines into your bloodstream. They’re like a filter, allowing approved substances to pass into the bloodstream and others to remain in the intestines to be processed out.

But if these tight junctions become compromised, the “gaps” that allow nutrients to pass through get larger and larger – allowing tiny particles never meant to enter your bloodstream to begin squeezing their way through. This compromise in the integrity of your intestinal lining is known as “increased intestinal permeability,” or “leaky gut syndrome” and it can have serious implications for your immune system. 

 

Leaky Gut, Dysbiosis, and Your Immune System

Leaky gut syndrome can send your immune system into a tailspin. Here’s how:

  • Step 1: As substances leak out, they cause low-level inflammation, sending your immune system into overdrive in an attempt to address the perceived threats.
  • Step 2: Due to the damage to your intestinal lining, your gut is unable to properly digest food, causing a shift in the balance of your microbiome and resulting in dysbiosis.
  • Step 3: This dysbiosis further triggers your immune system, causing your body to ramp up its immune response even more.
  • Step 4: This causes a vicious cycle of more inflammation, increased dysbiosis, and subsequently, even more damage to the lining of your gut.

This downward spiral of dysbiosis and inflammation burns out your immune system – leaving it with less and less energy to fight off foreign invaders. Fortunately, there are some simple steps you can take to heal your gut and ensure your immune system is firing on all cylinders.

 

How to Heal Your Gut and Boost Your Immune System

Having an optimally functioning gut, and subsequently, a healthy immune system requires two things: integrity of the lining of your intestinal tract and a flourishing population of beneficial bacteria. Let’s take a look at some of the best ways to heal your gut and give your immune system a boost.

Focus on a Healthy Diet:

The food you eat is one of the most powerful tools you have when it comes to healing your gut and boosting your immune system. By focusing on nutrient-dense, non-inflammatory foods that support a healthy microbiome, you give your gut the tools it needs to begin healing. Some simple ways to incorporate non-inflammatory and gut-friendly foods include:

  • Basing your diet on real food: Focus on building your meals around fresh vegetables and fruits, high-quality protein, and healthy fats.
  • Minimizing inflammatory foods: Refined oils and sugars, artificial sweeteners, and processed food can irritate and inflame your gut, so keeping these foods to a minimum will reduce your overall inflammation.
  • Incorporate gut-friendly foods: Probiotic-rich and fermented foods like kombucha, sauerkraut, and yogurt help replenish your gut with beneficial bacteria. 

While the food you eat is an excellent foundation, the truth is most of us simply can’t get all the gut-healing nutrients we need from diet alone – which is why I highly recommend adding in some specific supplements.

Take Gut Healing Supplements:

Supplements are one of my favorite ways to give your body a concentrated dose of nutrients. The most potent gut-healing supplements that give you the most bang for your buck are:

  • Probiotics: Maintaining a balanced ecosystem among the bacteria that reside in your gut is pivotal when it comes to the overall health of your gut and immune system. Taking a daily probiotic ensures that you have plenty of beneficial bacteria that will crowd out any bad bacteria.
  • Collagen: Chock-full of healing amino acids, collagen works to essentially “seal the gaps” in the lining of your intestines.
  • Glutamine:  As a type of amino acid, glutamine can help reduce inflammation and plays a particularly important role in replenishing the tissues that make up the lining of your gut. 
  • Digestive Enzymes: If you’re suffering from an imbalanced microbiome and leaky gut syndrome, you can bet your bottom dollar that you’re not digesting nutrients properly. Digestive enzymes can help your body break down the food you ingest and ensure it’s more readily used by your body.

These supplements will help get your gut healthy, which will give your immune system a boost.

Reduce Your Toxic Burden:

All of us are inevitably exposed to countless toxins on a daily basis. The problem arises when your body becomes overloaded and can’t properly filter out these toxins, allowing them to begin to accumulate in your body. This toxic overload is double trouble and can result in:

  • An overworked and burnt-out immune system – depleting your immune system of the energy and resources it needs to fight off potential threats
  • A negative impact on the health of your gut by promoting dysbiosis and damaging the integrity of the lining of your gut

If you want to learn more about how your toxic burden impacts your immune system, head over to my article How to Boost Your Immune System by Reducing Your Toxic Burden.

  

Putting It All Together

While we still have more to learn about the relationship between our guts and our immune systems, research has proven that your gut does a whole lot more than just digest your dinner. The health of your gut plays an instrumental role in beefing up your defenses and keeping your immune system in tip-top shape. 

So if you’re looking for ways to give your immune system a boost, give your gut some love and follow the tips outlined in this article. 

When it comes to your health, I am a firm believer that you are your own best advocate. That’s why I’m dedicated to bringing you the resources you need to make your health a priority. If you’re ready to take your health to the next level, I encourage you to sign up for my newsletter – you’ll get my exclusive and very best tips delivered straight to your inbox. All you have to do is type in your name and email address in the form below!

Now it’s time to hear from you. Were you surprised to learn about the connection between your gut and your immune system? What steps are you taking to support a healthy gut? Leave your questions and thoughts in the comments below!

 

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2515351/
  2. https://www.immunology.org/public-information/bitesized-immunology/organs-and-tissues/immunity-in-the-gut
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3337124/
  4. https://www.health.harvard.edu/blog/leaky-gut-what-is-it-and-what-does-it-mean-for-you-2017092212451
  5. https://academic.oup.com/jn/article/141/5/769/4600243

* These statements have not been evaluated by the Food and Drug Administration. The product mentioned in this article are not intended to diagnose, treat, cure, or prevent any disease.   The information in this article is not intended to replace any recommendations or relationship with your physician.  Please review references sited at end of article for scientific support of any claims made.

Categories: Covid-19, Gut HealthBy Dr. Jill C. Carnahan, MD, ABIHM, IFMCPJune 24, 202014 Comments
Tags: Boost Your Immune Systemdysbiosisgut healthGut-Healing SupplementsHeal Your Gutimmune healthimmune systemLeaky Gut SyndromeReduce Your Toxic Burden
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Author: Dr. Jill C. Carnahan, MD, ABIHM, IFMCP

https://www.jillcarnahan.com/

Dr. Jill is Your Functional Medicine Expert! She uses functional medicine to help you find answers to the cause of your illness and addresses the biochemical imbalances that may be making you feel ill. She'll help you search for underlying triggers contributing to your illness through cutting edge lab testing and tailor the intervention to your specific needs as an individual. She may use diet, supplements, lifestyle changes or medication to treat your illness but will seek the most gentle way to help your body restore balance along with the least invasive treatment possible. Dr. Jill is a functional medicine expert consultant and treats environmental and mold-related illness as well

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14 Comments

  1. DIANA NICHOLS says:
    June 26, 2020 at 5:32 pm

    Hi Dr Jill,
    Thank you so much for all the informative information you pack into all of your newsletters.
    I have a question for you. I read a lot about digestion and try to implicate the things I read but I have reactions to some of them and feel I might be doing more harm than good because of my particular situation.
    I had abdominal surgery that removed my appendix, cecum, and the ileocecal valve with part of the ileum.
    The pathology called it sclerosing mesenteritis a rare autoimmune were it had all grown together.
    When I take probiotics I don’t feel good and was told it might be because of sibo, but my biggest problem is that stool testing show I don’t have bifidum and other good bacterias along with having a problem making short chain fatty acids. Do you have any suggestions as to what I can do to build my body without causing more harm. I have a overactive immune system and the doctor wanted me to take tacrolimus for life but I refused. I can’t find any information on this and starting to think there isn’t anything out there to help me. Any information you can direct me to will be greatly appreciated!
    Blessings,
    Diana

    Reply
    • Jill Carnahan, MD says:
      June 30, 2020 at 7:37 pm

      Hi Diana
      thank you for your kind words. I suggest trying Megaspore and the Gut Restoration products like my Gut Immune Powder

      Reply
      • Diana says:
        October 4, 2020 at 8:02 pm

        Hi Dr Jill,
        Thank you for your reply, I believe your recommendations are perfect for my situation.
        Thank you for all you do, it is greatly appreciated….
        You are truly a blessing to all!
        Sincerely,
        Diana

        Reply
  2. Heidi clear says:
    July 12, 2020 at 7:40 am

    Dr. Jill, I have been struggling with gut disbiosis for years because of mold exposure. Now I also have histamine intolerance so I cannot tolerate collagen or anything fermented – they make me feel terrible. My diet is extremely clean (and limited). How do I heal my gut given these issues?

    Reply
    • Jill Carnahan, MD says:
      July 12, 2020 at 5:08 pm

      Hi Heidi
      Best to treat mold toxicity and exposure and any colonization first. Many patients also have severe dysbiosis that needs treating as well. Once this in under control you may make some progress treating a hyperpermeable (leaky) gut from the mold exposure. Either way you my want to avoid high histamine foods for a while
      warmly
      Dr Jill

      Reply
  3. Pingback: How to Heal Your Gut for a Stronger Immune System - Black Health Talk
  4. Jovita Dudding says:
    August 23, 2020 at 1:00 pm

    It’s hard to say

    Reply
  5. Nlynn says:
    January 12, 2021 at 10:53 pm

    Jill, any help with LS???
    Aip and mag citrate for pooping, and Gla, HElP! This is for me and my kid.

    Reply
  6. Mary Boucher says:
    January 14, 2021 at 8:30 pm

    I understand all the suggestions you mention, however, I have mastocytosis.. I’m not able to eat any healthy fats, not absorbing nutrition well at all. In addition, I have celiac disease, lupus, scleroderma, ehlers-danlos hypermobility, dysautonomia. I’m also taking 5 mg. Prednisolone to control the mast cells. Can you make any dietary suggestions. I do take many supplements as tolerated.

    Reply
    • Jill Carnahan, MD says:
      January 16, 2021 at 7:12 pm

      Yes, this would be best to work with a specialized nutritionist to customize a diet to fit your specific needs. A good dietician can take into account all of your individual needs such as sensitivity to histamine, oxalates or salycylates

      Reply
  7. Lesley Ann Crawford says:
    August 9, 2021 at 1:16 pm

    Thank you for all your work Dr Jill.
    I am being treated by a functional medical practitioner for Mycotoxins and I have mast cell activation.
    I have made good progress but I have persistent internal vibrations/buzzing and shaking and dizziness. Is this because of mycotoxins?

    Reply
  8. Sandy says:
    March 6, 2022 at 12:33 pm

    Hi Dr. Jill,
    I am being treated for kidney cancer with immunotherapy (Opdivo). I have noticed that I am becoming really constipated. I have mentioned it to my oncologist but have always been recommended Miralax or other stool softeners or laxatives. Do you have any suggestions?

    Reply
    • Dr. Jill C. Carnahan, MD, ABIHM, IFMCP says:
      March 6, 2022 at 4:14 pm

      Hi Sandy, you might try Buffered C powder or Super Mag at bedtime
      warmly
      Dr Jill

      Reply
  9. Lori says:
    May 10, 2022 at 8:17 am

    Hi! I have been on a clean diet for five years along with taking a lot of supplements for various issues including leaky gut but I still have stomach issues. I am beginning to think it could be from PEG in the capsules that I take. My question is how do you know, with all certainty, that a capsule is PEG free? For that matter… medications as well? Thank you!

    Reply

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