COVID in India: 5 Expert-Backed Ways to Build Gut Immunity Amid Rising Coronavirus Cases

The nutritional status of people is closely related to food consumption, its digestibility and the recurrence of infection.

Long COVID, COVID cases on the rise, new COVID symptoms, new COVID strain, etc., all day, every day COVID news goes around. While it gets a bit monotonous, it’s also important to know what’s going on and what we need to do to protect ourselves from coronavirus infection. This virus is known to affect different organs, and still new studies yield new findings regarding the virus. While we know what we should be consuming to stay fit and healthy with the rise in COVID cases, we also need to focus on gut health. Current literature around the world discusses the close relationship between nutrition and widespread COVID-19 infection. The nutritional status of people is closely related to food consumption, its digestibility and the recurrence of infection.

Nutritional status can affect our immunity in a number of ways, including susceptibility to infection, severity of illness, and recovery time. However, it can also affect digestive function, which can further affect nutritional status, immunity, and disease severity.

Micronutrients to take for intestinal immunity

Our gut microbial composition is influenced by a diet rich in vitamins D, B, and C, along with certain minerals such as zinc, magnesium, selenium, iron, and most importantly, fiber. This composition helps promote immune responses in the body. Vitamin D deficiency is likely associated with common gastrointestinal disorders such as IBS, Crohn’s disease, and some rare infections.

Gut immunity and stress

The relationship between gut microbes and the brain has become one of the most controversial topics. Stomach problems are likely associated with stress and anxiety. Like the brain, your gut is packed with nerves called the enteric nervous system, or ENS, also called the “second brain.” The enteric nervous system has the same type of neurons and neurotransmitters that are found in your central nervous system. This connection between the brain and the gut affects your digestion, mood and the way you think. The ENS lines your entire digestive system with more than 100 million nerve cells that form two layers. It goes from the esophagus to the rectum.

How to improve your gut health amid COVID

1.Includes prebiotics and probiotics

Prebiotics are foods that contain fiber and starch that only the good bacteria in your gut can digest. Examples include pistachios, barley, onions, legumes, artichokes, sweet corn, cold potatoes, and raw plantains. On the other hand, probiotics can be purchased over the counter, as these foods include a large number of healthy bacteria. Probiotic foods are not pasteurized, which allows them to contain live cultures of bacteria. Examples include kombucha, pickles, yogurt, canned vegetables, and kimchi.

2. Include colorful vegetables

Eating colorful vegetables daily keeps gut bacteria active. This will help them grow and develop an ideal gut microbiome. Ideally, purple cabbage, carrots, bell peppers, and leafy greens like spinach or kale are excellent sources of fiber, as well as nutrients like folate, vitamin C, vitamin K, and vitamin A. Research shows that leafy greens also contain a specific type of sugar that helps fuel the growth of healthy gut bacteria.

3. Drink lots of water

To maintain good health, it is important to stay hydrated. Drinking water helps maintain electrolyte balance and blood pressure while stimulating the digestive process. Try to drink eight to ten glasses of water every day.

4. Exercise regularly

Regular exercise also plays a crucial role in digestion. Walking after a meal stimulates contraction of the digestive tract, allowing food and waste to pass through the intestines. This results in more regular bowel movements and less gas and bloating throughout the GI tract.

5. Have a good night’s sleep

Getting a good night’s sleep is equally important. Studies suggest that lack of sleep can lead to a reduction in healthy gut microbes. An unhealthy gut microbiome can also negatively affect sleep. Many people with stomach problems report poor sleep quality or not getting enough sleep. By regulating the dietary changes mentioned above, a healthy intestinal system can be built.

It is always advisable to consult a doctor or nutritionist before making any dietary changes or starting a new dietary supplement. This is particularly important during a period of infection. Prioritizing nutrient-dense foods loaded with good calories and antioxidants is crucial for optimal health.

(Contributed by By Sonali Kulkarni, Even Healthcare Chief Dietitian)