Put your gut first this winter: Yakult expert shares 11 unexpected ways to support your immune system
With the cold and flu season in full swing, new research from Yakult reveals that while 89% of Brits believe supporting their immune system is important, almost 1 in 4 admitted they had no idea that improving gut health can play a big part in doing so.
Many Brits are still clinging to old wives’ tales, with more than a quarter (27%) believing simply being outside in cold air can make you ill, and 28% thinking heading out with wet hair triggers a cold. In reality, around 70% of immune cells are located in the gut, meaning what you eat and how you look after your microbiome matters more than the weather.
To help cut through confusion and seasonal wellness myths, leading gut expert Yakult have partnered with registered gut-health dietitian Lucy Kerrison to reveal gut-first habits, proven to help support your immunity throughout winter:
Comfort food doesn’t have to compromise your gut
Winter comfort meals can still be gut-friendly. Add extra vegetables to stews, like carrots, leeks, or mushrooms, or swap white pasta for wholegrains. These simple swaps keep your gut happy while letting you enjoy all your cosy favourites – no complicated recipes required!
Cold exposure doesn’t cause colds, but it can support the gut
Despite 29% of Brits believing that cold weakens immunity, it is actually viruses that spread more easily indoors during winter. To support your immune system and gut health, get the circulation going with a brisk walk outside[1]. This boosts immune cell activity and reduces inflammation. Brief exposure to the cold, such as a short cool shower, may also influence the gut-brain axis, helping to regulate immune responses[2].
Host a ‘microbiome mingle’ at dinner
Think of your gut microbes like dinner guests – the more variety, the better the party. Aim for three different plant foods on your plate, such as lentils, roasted Brussels sprouts, and fresh herbs, as well as seasonal veggies and fruit such as apples or pears, to help diversify the fibre in your diet and support a thriving gut microbiome.
Build a ‘gut pick-and-mix’ station at home
Create a jar or tray of gut-boosting add-ons such as nuts, seeds and dried berries to sprinkle onto soups, porridge or yoghurt. You can also simply tuck into a handful when you crave a snack – which is a great way to add extra diversity to your diet, which your gut bacteria loves.
Stock up on spices
Use warming spices like cinnamon, turmeric, ginger, and clove. They add flavour and polyphenols, which are naturally occurring plant compounds that support microbial diversity.
Supercharge your soup
Soup season is here! Add beans, barley, lentils, or root vegetables, stir in herbs or citrus, and top with seeds or olive oil to support digestion and gut-immune function. Pulses also bulk out meals and make batch cooking cost-effective.
Grow microgreens on your windowsill
Even in winter, you can grow rocket, radish shoots or cress on your windowsill, so enjoy a mindful moment and grow your own. You can use them to top winter dishes or salads, adding additional plant points and making meals taste great!
Make winter daylight a daily ritual
49% of us understand that in winter less, exposure to sunlight will have an impact on our immunity, and we’re right[3]. Daylight helps regulate the circadian rhythm, which in turn influences digestion, gut microbial cycles, and sleep quality – all vital for immune support. To enjoy the benefits of sunlight, aim for a morning walk before work (rather than after work when it’s dark), consider a SAD lamp, or take walking meetings to get out if you work indoors.
Stick to a routine – whatever the weather!
Even when it’s cold outside, a gentle routine helps your gut keep rhythm. Adopt regular mealtimes, avoid heavy meals right before bed, and practice mindful eating with breaks between snacks. A steady sleep and eating routine helps your microbiome stay balanced, which in turn supports immunity.
Get your microbes moving
Enjoying time outdoors and social connection is good for immunity, and exposure to different microbes can diversify the microbiome. A winter walk with a partner, friend, or pet supports your immune system more than staying indoors!
Host a gut-friendly dinner party
Food, time with loved ones, and movement are all shown to support the gut and immune system, so serve up a delicious fibre-rich meal with dishes such as kimchi or other fermented vegetables mixed in, before putting on music and dancing.
For further information, please visit the Yakult website: https://www.yakult.co.uk/gutfirst/
[1] https://nutritionstudies.org/the-benefits-of-walking-for-the-immune-system/
[2] https://europepmc.org/article/MED/38242473
[3] https://pubmed.ncbi.nlm.nih.gov/33803407/
