4 Ways to Improve Your Gut Health & Immune System

Published by Marge Hynes on May 24, 2022

You might experience occasional bloating, mood swings, or fatigue. You might be one of the lucky ladies experiencing “Hot Girl IBS.” These symptoms are not uncommon. In fact, most Americans have unbalanced gut microbiome symptoms.* Our guts affect a lot of functions in the body.

Our guts even affect our immune systems. Immunity isn’t just about vaccines, resisting infection, getting enough sleep, or exercising regularly. It’s about your gut health, too! If you’re experiencing unhappy GI symptoms, keep reading, because we’ve compiled four super easy ways to turn your gut’s frown upside down.

Are Immunity & Gut Health Connected?

Yes, they are!

Did you know that in the human body, there are more microorganisms (in the GI tract) than human cells? Studies show that probiotics play a major role between the gut microbiota and the immune system. 70 to 80% of your immune cells live in your gut. The intestinal microbiota, the intestinal epithelial layer, and the local mucosal immune system are all interconnected in this way.*

Here are a few things those friendly probiotics working in your GI tract can do:

Impact nutrient extraction throughout the body.

Influence gene expression.

Affect the production of neurotransmitters.

Excrete large amounts of antibodies into the gut.

Impact energy levels.

Impact your mood.

Impact your sleep.

4 Ways to Fix Your Gut & Immunity

Fiber is Food AND Friend

We’re looking at you, Hot IBS ladies. Dietary fiber is your new best friend. Prebiotics are a type of fiber that helps good gut flora inside your tummy, and implementing fiber-filled foods into your diet will help boost your gut health, too.*

Foods that have lots of fiber include:

Veggies

Fruits

Coconuts

Avocados

Legumes/Beans

Unrefined/Whole Grains (Chickpeas, Lentils, Black Rice, Amaranth, Oat Bran, Adzuki Beans, Black Beans, Quinoa, Buckwheat, etc.)

All You Knead is NOT Loaf

Refined carbohydrates and processed grain products are usually not kind to your gut. Studies suggest that refined carbs might cause inflammation, thus contributing to bloating, poor digestion, and discomfort.* If you’re a big bread fan, try switching out those loaves for some oatmeal or bread alternatives. It might be difficult (here’s a toast to butter days, friend), so be gentle with yourself and take your time!

Supplements can also help with those tummy problems. Here are some of our recommendations:

Pattern Wellness' Odorless Garlic: Our pure organic bulb garlic capsules can help in boosting your well-being, including heart and immune system health, as well as assist with cellular detoxification and digestion.

Pattern Wellness' Turmeric Curcumin: Our 1300mg formula has 95% Standardized Curcuminoids and Boswellia Serrata for joint support, body wellbeing, and cognitive health. Along with these benefits, this supplement also promotes healthy inflammatory responses in your body and has Bioperine® for enhanced bioavailability and absorption.

Water = Happy Tummy

Get your water bottles ready! They’ll be your secret weapon for combating an unbalanced gut microbiome. Experts say that water can have a beneficial effect on the mucosal lining of the intestines and the balance of the “good guy” microorganisms in your GI tract.* Not only that, but water aids in healthy digestion, softens stool to prevent constipation, and helps your body break down foods for more nutrient absorption.* Health experts recommend drinking 2 liters of water every day (8-ounce glasses or half a gallon), known as the 8x8 Rule.*

Daily Probiotic Supplements

Another simple way to improve your gut health is taking a probiotic supplement daily. Studies suggest multi-strain probiotics may have more benefits than single-strain probiotic supplements. Some studies also suggest that probiotics can help with digestive symptoms like inflammation, tension, and excess gas.* Try our Pattern Wellness Probiotic, which contains 51 billion colony-forming units from 11 different probiotic strains to support your gut health, thus your immune system, too.

Was this blog helpful? What do you think about the four tips we suggested? Let us know in the comments below! We love to hear from our Pattern Wellness community.

Interested in trying probiotics to improve your gut health? Click here to get started.

Resources:

Wiertsema, Selma P., et al. “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, vol. 13, no. 3, 9 Mar. 2021, p. 886, www.ncbi.nlm.nih.gov/pmc/articles/PMC8001875/, 10.3390/nu13030886.

‌“A Healthy Microbiome Builds a Strong Immune System That Could Help Defeat COVID-19.” UMass Chan Medical School, 25 Jan. 2021, www.umassmed.edu/news/news-archives/2021/01/a-healthy-microbiome-builds-a-strong-immune-system-that-could-help-defeat-covid-19/.

‌“Gut Bacteria Can Help Rebuild the Immune System.” Www.medicalnewstoday.com, 2 Dec. 2020, www.medicalnewstoday.com/articles/gut-bacteria-can-help-rebuild-the-immune-system.

“The Gut: Where Bacteria and Immune System Meet.” Hopkinsmedicine.org, 2014, www.hopkinsmedicine.org/research/advancements-in-research/fundamentals/in-depth/the-gut-where-bacteria-and-immune-system-meet.

‌“7 Signs of an Unhealthy Gut and 7 Ways to Improve Gut Health.” Healthline, 2 July 2018, www.healthline.com/health/gut-health#:~:text=Drinking%20plenty%20of%20water%20has.

‌Gunnars, Kris. “How Much Water Should You Drink per Day?” Healthline, 5 Nov. 2020, www.healthline.com/nutrition/how-much-water-should-you-drink-per-day.