If you’re living with IBS, you’re likely aware that gut health plays a critical role in your overall well-being, including your immune system. What many may not realize, however, is that when the gut is not functioning properly, it can impair immune function as well. In fact, approximately 70% of the body’s immune system is located in the gut-associated lymphoid tissue (GALT). The diverse microbes residing in the gut are instrumental in communicating with and training the immune system. They help regulate immune responses, ensuring the body can distinguish between harmful pathogens and harmless substances, thus maintaining immune balance.
Unfortunately, there’s no magic pill that will instantly ‘boost’ your immune system, despite what many supplements claim. Most of these products have little to no scientific backing, and even if they do offer some effect, it’s frequently a placebo effect. I wish it were as easy as popping a pill, but it’s not. The real key to managing IBS and supporting your immune system lies in balance and consistency, not quick fixes.
If you’re looking for an effective and science-backed approach to getting your gut and immune system back in harmony, I’ve put together a FREE IBS Relief Guide packed with practical, evidence-based strategies that work. These tips will help you address both your digestive health and benefit your immune function, focusing on long-term solutions rather than temporary fixes. Get it here!
1. Eat a gut-friendly diet
We all know food plays a crucial role in managing IBS symptoms, but did you know it can also help strengthen your immune system? The more variety of plant-based foods you include in your diet, the more diverse and supportive your gut microbiome becomes. This diversity not only improves gut function but also supports a balanced immune system. However, with IBS, some plant-based foods can trigger symptoms, so it’s important to discover what works best for your gut. Here are some examples of IBS-friendly foods that can support your gut health and immune system:
Grains: Brown rice, quinoa, oats, sourdough bread, and potatoes with skin are excellent sources of fibre and energy.
Fruit: Strawberries, peppers, oranges, carrots, sweet potatoes, kiwis, blueberries, and grapes provide a variety of antioxidants and anti-inflammatory properties.
Veg: Broccoli, green beans, courgettes, squash and aubergine are rich in fibre and support digestive health.
Nuts and seeds: Walnuts, peanuts, macadamia nuts, Brazil nuts, linseeds, chia seeds, and pumpkin seed sare great sources of fibre and healthy fats aiding digestion and immune function.
Pulses: Lentils, chickpeas, and canned beans are beneficial for gut microbes, though toimprove tolerance it’s best to start with small quantities with canned versions adn increase slowly over time.
2. Include zinc-rich foods
Zinc is a vital mineral for immune function, and it plays a key role in maintaining the health of your gut lining. Good food sources of zinc include pumpkin seeds, lentils, chickpeas, cashews, tofu, spinach and mushrooms.
3. Manage your stress
Stress is a major trigger for IBS symptoms, and it doesn’t just affect your digestion—it can also weaken your immune system. What can you do about it? Incorporating stress-reducing practices into your daily routine, like deep breathing, yoga, or mindfulness, can support both your gut and immune system. A little peace of mind can go a long way in keeping your body in balance.
Hypnotherapy has also been shown to reduce stress and improve gut motility, promoting relaxation and reducing IBS symptoms. If you’re interested, I’d be happy to help. As a specialist in gut-directed hypnotherapy, I can guide you through the process.
4. Prioritize sleep
Sleep is incredibly important for both your gut and immune system. Poor sleep is linked to worse microbial diversity in your gut, and low microbial diversity can worsen your sleep, creating a cycle that impacts your health.
Try to aim for 7-9 hours of quality sleep each night. Sleep helps your gut heal and regenerate, and supports a balanced immune response. If you struggle with sleep, avoiding screens before bed and establishing a calming bedtime routine can help.
5. Exercise regularly
Exercise has numerous benefits, including improving gut motility and supporting your immune system. Even something as simple as a 20-minute walk or stretching can improve your digestion and help balance your immune response. Finding a form of exercise you enjoy—whether it’s walking, dancing, or cycling—will help keep your gut and immune system functioning at their best.
6. Go Easy on the Booze
While a drink now and then is part of life, alcohol can interfere with your gut health. Excessive alcohol can reduce microbial diversity in your gut and irritate the gut lining and possibly weakening the immune response adn increasing inflammation. It can also worsen IBS symptoms like bloating, cramping, and diarrhea.
If you have IBS, limiting alcohol can help keep your gut and immune system in balance. Opt for lower-alcohol drinks, stay hydrated and remember that moderation is key.
Conclusion: take control of your gut and immune health
Supporting your gut health is about more than just managing IBS symptoms—it’s about finding balance. Your gut is home to 70% of your immune system, and keeping your gut microbes healthy is crucial for maintaining a balanced immune response. By following evidence-based strategies like a gut-friendly diet, managing stress, prioritizing sleep, exercising, staying hydrated and being mindful of alcohol, you can help your gut and immune system work in harmony.
These natural approaches can be far more effective than relying on supplements, and they address the root causes of IBS and immune imbalance. Start with small changes, listen to your body, and let your gut microbes get to work—they’re essential for training your immune system and helping you feel your best.
