Written by Dr Megan Rossi (PhD, RD), Founder of The Gut Health Doctor
Your gut is more than just a digestion hub. Thanks to its clever connections within your body, your gut can influence most of your other systems, functions and organs—from your brain to your immune system and even your skin. The empowering thing is that you ultimately dictate many of these connections – and support these key areas of health – through the food on your plate. Let’s explore three of these fascinating connections and how you can best support them through your gut.
The gut-immune connection
Did you know that around 70% of immune cells exist in your gut (alongside your gut microbiome)? This reinforces that your gut plays a key role in your immunity. Your microbes teach your immune cells what they need to protect you against (e.g. flu-causing viruses) and what is safe (e.g. the protein in peanuts). My colleagues at King’s College London found that people who ate a more varied diet full of plants, which nourish your gut bacteria, had a 40% lower risk of becoming unwell with certain viruses.
If you want to support this connection, add these foods:
- Garlic
- Sun-exposed mushrooms
- Firm tofu
- Carrots
- Barley grains
- Chia seeds
- Turmeric
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, all of which can support your immune health. If you’re feeling particularly stressed or have a holiday escape planned, you may also want to consider a specific combination of probiotic strains, Lactobacillus rhamnosus, LGG® – the world’s most documented bacterial strain – and Bifidobacterium lactis, BB-12® – the world’s most published Bifidobacterium strain – the combination of which has been clinically proven to support against the severity and duration of cold and flu and other respiratory tract infections.
The gut-skin connection
Did you know that the microbes in our gut and on our skin can communicate? This may explain why many skin conditions, such as eczema and even premature ageing, have been linked to gut health. That being said, skin research is still in its early days, but you have nothing to lose and everything to gain by upping your plant diversity.
Here are three foods that can support this connection:
- Tomatoes – these are a great source of vitamin C and all of the major carotenoids, especially lycopene, which have been shown to help protect your skin from sun damage. Vitamin C is also needed by your body to produce collagen, the structural protein that keeps your skin strong.
- Oily fish – varieties such as trout, salmon, mackerel, anchovies, herring, and sardines are rich in omega-3 fatty acids. These have been linked linked with decreased inflammation and improved skin hydration, and fish is a great source of high-quality protein and zinc too.
- Soy – this nutrient-packed legume is rich in isoflavones, plant compounds that, in test tube studies, have been shown to help protect the skin from oxidative damage and support collagen production. More recently, a clinical trial found that after 24 weeks, it also improved facial pigmentation and hydration.
The gut-brain connection
We all know about gut feelings. But this has a scientific basis because the gut and brain are connected through several hundreds of millions of nerves. This means that what’s going on in your brain can influence what’s going on in your gut and vice versa. Disruptions in this system have even been linked to conditions like depression, anxiety, Parkinson’s and Alzheimer’s diseases. Plus, a landmark study published in Psychosomatic Medicine (which is the official journal of the American Psychosomatic Society) also highlighted that the gut microbiome may actually influence the way we respond to stress, too.
Try nourishing this connection with:
- Citrus fruits (including oranges and grapefruit) – a recent study which followed over 32,000 women found those who consumed higher levels of citrus fruits had a 20% lower risk of developing depression, even after adjusting for other variables including diet quality, BMI, smoking status, physical activity, family income and total caloric intake. This finding was unique to citrus fruits, meaning other fruits, including total fruit intake, didn’t show the same results.
- Mixed nuts – they’ve long been associated with longevity, but a UK study of 50,000 adults found that those who ate nuts daily (vs none) had a 12% lower risk of all-cause dementia (even when taking other health factors into account), with 30g handful of unsalted nuts offering the greatest benefits. And it doesn’t stop there. A major US study, published this year, involving over 130,000 people, revealed that simply swapping one daily serving of processed red meat for nuts or legumes was linked with slower cognitive ageing (by up to 1.4 years) and nearly a 20% reduction in dementia risk.
- Blueberries – got an interview, big meeting, or need to do a lot of multitasking? Research shows that polyphenol-rich blueberries can improve blood flow to the brain, helping with memory retrieval and flexible thinking. Their polyphenols have even been linked to better cognitive function as we age. A win for short and long-term brain health!
Conclusion
So, whether you’re supporting your immune system, your skin, or your mind, it all starts with your gut. Stay tuned for the next blog in this series, and in the meantime, check out these 5 science-backed tips for a healthy gut.
For more insights from Dr Megan Rossi, visit: https://www.theguthealthdoctor.com
You can also find delicious plant-packed & fibre-fuelled recipes from Dr Megan Rossi on the Mindful Chef menu every month. Just look out for The Gut Health Doctor badge.