10 foods to boost your gut-immune axis

Clinic Icon

By The Gut Health Doctor Team

Dr Megan Rossi in a lab looking through a microscope

No doubt, like most of us, you’re more interested than ever in bolstering your immunity.

Sure, there is *that* virus, but also the winter flu and the common cold, which you’re keen to swerve (and may feel even more vulnerable too as the world opens back up).

Now, I’m sure you hear A LOT of chat around how this or that supplement or single ‘superfood’ is the key to a turbo-boosted immune system – and is all you need for super protection.

What we don’t hear enough? That your immunity is POWERED BY YOUR GUT. Yep, a massive 70% of your immunity cells reside in this part of your body, where they are in constant communication with one another.

This means that one of the best ways to support your immunity is to support your gut, with a diverse, plant-based diet. In fact, one study showed those following a low carb or high protein diet, had close to 4 fold greater odds of becoming unwell with COVID-19, compared to those plant-based (not necessarily plants-only).

I dig into this – including the implications for autoimmune conditions – deep, in Eat More, Live Well along with immune-nourishing recipes (link in my bio).

For now, though, know that these 10 foods are worth adding to your supermarket list!

10 foods to boost your gut-immune axis

  1. Walnuts
  2. Garlic
  3. Sun-exposed mushrooms
  4. Firm tofu
  5. Carrots
  6. Oranges
  7. Wheat berries
  8. Chia seeds
  9. Turmeric
  10. Broccoli


Related articles

The Gut Health newsletter shown on an iPad

Sign up for our free newsletter & gut health guide

Not sure where to start on your gut health transformation? Sign up for free and we’ll empower you every month with the latest educational blogs, gut-loving recipes, research updates and helpful resources delivered straight to your inbox. You’ll also receive a downloadable guide with an intro to gut science, practical advice and exclusive recipes. Lots of support and no spam.