Gut health and the immune system - what is important to know?

The immune system is a complex network of organs, cells, and molecules that protects the body from infections, toxins, and other external threats. One of the most important, but often underestimated, factors for its proper functioning is the state of the gut.

The connection between the gut and immunity

About 70% of the immune cells in the human body are located in the gut. There, the so-called gut-associated lymphoid tissue (GALT) operates, which is the main line of defense against pathogens. The gut is not just an organ for digestion – it is a center of communication between food, the microbiome and the immune system.

• The gut microbiome – billions of beneficial bacteria – plays a key role in training immune cells to distinguish between dangerous and harmless substances.
• The balance of microflora helps reduce inflammation and stimulates the formation of protective antibodies.
• Disturbed balance (dysbiosis) can lead to weakened immunity, autoimmune reactions, or chronic inflammatory processes.

How nutrition affects gut health

Diet is a key factor in maintaining healthy gut flora. Fiber-rich foods like fruits, vegetables, and whole grains feed the “good” bacteria. Fermented foods (yogurt, kefir, sauerkraut, kombucha) provide probiotics that boost microbial diversity.

At the same time, excessive consumption of sugars, processed foods, and alcohol can destroy beneficial microflora and create conditions for the development of harmful microorganisms.

Vitamins and minerals important for the immune system and intestines

For the immune system to function optimally, certain micronutrients are needed:

• Vitamin C – stimulates the production of white blood cells and protects cells from oxidative stress.
• Vitamin D – regulates the immune response and reduces the risk of infections. Its deficiency often leads to weakened immunity.
• B vitamins – support the energy metabolism of cells and participate in the synthesis of antibodies.
• Selenium – a powerful antioxidant that supports the activity of immune cells.
• Zinc – important for the development and activity of T-cells and tissue healing.
• Iron – necessary for oxygen transport and immune cell activity. Start small and gradually increase your workload.
• Magnesium – participates in over 300 enzymatic reactions, including those related to the inflammatory response.

How to maintain a healthy gut-immunity connection

1. Eat a varied diet – include whole grains, fruits, vegetables, and fermented foods.
2. Limit processed foods and excess sugar intake.
3. Drink enough water for good hydration and bowel function.
4. Maintain vitamin and mineral levels through nutrition or supplementation when necessary.
5. Make sure you exercise and get enough sleep – they also affect the balance of the microbiome and immune reactivity.

© 2025 – Information is for educational purposes only. Consult a doctor if necessary.