A dietitian has recommended adding certain foods to your diet “this week” to boost gut health and strengthen the immune system, helping to ward off winter illnesses. During the colder seasons, people spend more time indoors where germs spread quickly, and it can be tricky to avoid catching viruses.
However, there are steps you can take to protect yourself, with an expert identifying specific foods for this purpose. On Instagram, Dr Megan Rossi, a registered dietitian and gut health scientist, said: “Fighting off a cold or the flu? After all the festive fun and family get-togethers, you might have shared more than just presents this season.”
She added: “There’s been a rapid increase in flu cases in the UK thanks to the ‘quad-demic’ … so if you feel a cold or the flu coming on, or are focusing on prevention … then like me, it is time to start tapping into your gut – immune connection to up your first line of defence.”
She urged everyone to add nine “science-backed foods to your plate this week”, adding: “Aim to eat as many of them as possible over the next seven days along with upping your plant diversity as gut microbiome diversity has been linked with a lower risk of respiratory tract infections.”
Dr. Rossi has highlighted a link between gut microbiome changes and a range of respiratory infections, including Covid and the flu, as indicated by research published in the Public Library of Science One journal. Emphasising dietary impact on immune health, Dr. Rossi said: “They are filled with nutrients and phytochemicals like vitamins A, D, C, E, B6 and B12; folate, copper, iron, zinc, selenium, flavonoids, fibre, omega-3 and curcumin, which strengthen your immune health.”
She recommends a range of foods to boost immunity. These are:
- Carrots
- Sun-exposed mushrooms
- Broccoli
- Walnuts
- Firm tofu
- Barley grains
- Garlic (raw)
- Turmeric
- Chia seeds
Regarding tofu, she advised opting for firm tofu since it’s “nearly double as nutrient dense” due to reduced water content compared to silken varieties. If you have a common cold, the NHS recommends the following to aid your recovery:
- Breathe in steam to ease a blocked nose – try sitting in the bathroom with a hot shower running
- Eat healthy food (it’s common for small children to lose their appetite for a few days)
- Drink a hot lemon and honey drink to soothe a sore throat
- Gargle salt water to soothe a sore throat (not suitable for children)
- Get plenty of rest
- Drink lots of fluid, such as water, to avoid dehydration
Medicines like paracetamol or ibuprofen can also help ease aches or lower a temperature. And decongestant nasal sprays, drops or tablets can be used to unblock your nose – but these should not be used by children under six.