Is Your Diet Harming Your Immune System?

Your immune system is a complex network that works around the clock to protect the body from antigens like bacteria, toxins, and viruses. If your immune system isn’t functioning optimally, you won’t remain healthy. In addition to the obvious things that make you ill like bacteria and smoking, there are certain lifestyle choices that adversely affect immune function like poor diet and excessive drinking.

Studies suggest that a person’s diet influences their immune system because dietary patterns and individual foods have associations with increased disease risk, allergies, and impaired immune response. The Western diet popular in America tends to contain high levels of saturated fat, processed foods, added sugar, salt, and an overall abundance of calories. This can induce inflammation and alter immune system function, promoting disease development. 

Now, as a gut-health expert, this is what I found the most interesting! Gut bacteria play a critical role in the development and function of the human immune system. Experts have discovered that Western-type diets lead to an altered immune response due to high levels of saturated fat and added salt. Studies indicate that diets high in saturated fat may promote inflammation, modify gut bacteria, and inhibit the functioning of white blood cells.

A 2012 study that included 562 adults without diabetes found that the participants who had higher blood sugar levels had lower innate immune responses. They also had higher levels of CRP, which is a marker of inflammation. Also, diets high in added sugar and refined carbs may adversely alter gut bacteria, which leads to digestive disturbances such as bloating.

Now, that doesn’t mean you’re stuck with a weaker immune system because you’re living in the United States. A better alternative to optimize your immune system would be a Mediterranean diet that is rich in whole foods like vegetables, fruits, nuts, legumes, and seafood. Foods with healthy fats, fiber, vitamins, and protein help reduce inflammation, promote healthy gut bacteria, reduce oxidative stress, and improve blood sugar and insulin sensitivity. All of these are essential for healthy immune function. 

In addition to the foods you eat, you also need to make sure you are sufficient in the most important nutrients, like Vitamin D, Zinc, and Vitamin C which are directly tied to immune function and response. 

The bottom line: If you want to support immune function, you should prioritize a balanced diet filled with whole, nutrient-dense whole foods, such as vegetables, fruits, legumes, nuts, and seeds, and avoid or limit ultra-processed foods high in added sugar.

If you would like to explore this topic further or get some guidance on making the appropriate changes to your diet, please schedule a FREE consultation with me.