Reduce Your Sick Days by Putting Your Gut on Your Side
Who really has time to be sick? More than likely your to-do list is as long as your arm. To add to this, if you have a hectic life schedule and are in a state of constant stress this can wreak havoc to your immune system function.
There are numerous lifestyle strategies which you can implement to help get your immune system functioning at its best. This includes taking time for self-care, prioritizing sleep, exercise, and diet.
Diet can play a major role in promoting your optimal immune system function. There are many components of a healthy and balanced diet which can promote an optimal immune system function. This blog will look specifically at the potential role of prebiotic fiber in reducing your risk of getting sick and sick days if you do fall ill. Specifically looking at upper respiratory tract infections and gastrointestinal illnesses.
Prebiotic fiber is a type of dietary fiber which goes undigested in your small intestine and moves through to your large intestine. Here is where this fiber becomes the fuel source for the health promoting microbes in your gut. When these microbes eat prebiotic fibre, they release chemicals including short chain fatty acids. These short chain fatty acids then move to different parts of your body and promote their health and function.
Around 70-80% of your immune system is in your gut. It makes sense to look after this part of your body to keep yourself well and healthy. A healthy gut microbiome promotes an optimal immune system function by supporting a normal homeostatic balance for health. If this is off balance in can allow pathogens to enter your body and you to become unwell.
A recent study investigated the potential effects of prebiotic fiber on upper respiratory tract infection symptoms, gastrointestinal symptoms, and markers of immune function. The researchers studied 33 elite rugby players. These players were randomly assigned to take a prebiotic fiber called galactooligosaccharide or a placebo for 168 days. This research was a double-blind study.
The rugby players completed daily and weekly questionnaires for self-reported gastrointestinal and upper respiratory symptoms. Blood samples were also collected to determine levels of markers of inflammation e.g. CRP, plasma TNF-α. Also, saliva IgA from saliva which is an antibody which acts as a first line of defense for the upper respiratory parts of your body.
The rugby players that took the prebiotic fiber had 2 days less of symptoms when suffering from an upper respiratory tract infection. Gastrointestinal symptoms and severity as well as how frequently these rugby players got gastrointestinal illness was lower in the group which took the prebiotic fiber.
The ability of the immune system to respond to pathogens was greater in the rugby players which took the prebiotic fiber. Saliva IgA had a 42% higher secretion rate compered to the rugby players who took the placebo. No differences in CRP or TNF-α were found.
The role of your gut in keeping your immune system functioning optimally is clear. To keep your health promoting microbes healthy and thriving aim to add a variety of plant-based foods to your diet. These plant-based foods are the key source of prebiotic fiber. A healthy goal is 30 different plant foods each week. This can be included through foods such as wholegrains, or wholegrain containing foods such as Corn Thins slices, legumes, beans, nuts, seeds, fruits, and vegetables.
Take home message: Keep your sick days to a minimum and get back in the game of life faster if you do get sick by including enough prebiotic fiber in your diet each day. Your gut microbes are a team you definitely want on your side.
References:
- Wu HJ, Wu E. The role of gut microbiota in immune homeostasis and autoimmunity. Gut Microbes. 2012 Jan-Feb;3(1):4-14. doi: 10.4161/gmic.19320. Epub 2012 Jan PMID: 22356853; PMCID: PMC3337124.
- Parker C, Hunter KA, Johnson MA, Sharpe GR, Gibson GR, Walton GE, Poveda C, Cousins B, Williams NC. Effects of 24-week prebiotic intervention on self-reported upper respiratory symptoms, gastrointestinal symptoms, and markers of immunity in elite rugby union players. Eur J Sport Sci. 2023 Nov;23(11):2232-2239. doi: 10.1080/17461391.2023.2216657. Epub 2023 Jun 18. PMID: 37331347.
- Matsuzaki K, Sugimoto N, Islam R, Hossain ME, Sumiyoshi E, Katakura M, Shido O. Salivary Immunoglobulin A Secretion and Polymeric Ig Receptor Expression in the Submandibular Glands Are Enhanced in Heat-Acclimated Rats. Int J Mol Sci. 2020 Jan 27;21(3):815. doi: 10.3390/ijms21030815. PMID: 32012687; PMCID: PMC7037029.
- Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ. The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients. 2021 Mar 9;13(3):886. doi: 10.3390/nu13030886. PMID: 33803407; PMCID: PMC8001875.