Gut health is key to boosting winter immunity, experts say

BY MELİKE TÜRK | WISE NEWS PRESS 

ISTANBUL, TURKIYE — Dr. Emre Batuhan Kenger, Assistant Professor at Istanbul Bilgi University’s Department of Nutrition and Dietetics, highlighted that the most effective way to strengthen the immune system against the winter surge of colds, flu, and respiratory infections is through proper, gut-friendly nutrition.

Pointing out that approximately 70% of the immune system resides in the gut, Kenger stated that a healthy gut flora acts as a protective shield against pathogens; he shared essential dietary recommendations, emphasizing sustainable habits over expensive supplements to maintain long-term resilience.

The link between gut flora and immunity

Cold weather, increased time spent in enclosed spaces, and a lack of sufficient sunlight are primary factors that strain the body's defenses during winter. According to Dr. Emre Batuhan Kenger, the most critical element for a robust immune response during this period is gut health, as modern research consistently shows the deep connection between the microbiome and infection resistance.

Kenger recommends a diet rich in fermented foods, such as yogurt, kefir, and homemade pickles, to support beneficial bacteria. "Maintaining a healthy gut flora is essential for creating a barrier against infections," Kenger said. He added that a diet incorporating whole grains, vegetables, and legumes provides the necessary fiber to nourish these beneficial microbes, forming the foundation of a strong immune system.

Colorful nutrition for strong defenses

Diversity in vegetable and fruit consumption provides powerful support for the immune system. Kenger advises consuming at least five portions of different colored fruits and vegetables daily to significantly increase the body's defense capacity. These foods are not only rich in vitamins and minerals but are also packed with antioxidants that protect the body against free radicals and support cell regeneration.

Citrus fruits, leafy greens, orange and red vegetables, along with garlic and onions, are among the essential foods that should be present on winter tables. Dr. Kenger noted that these nutrients help the body's cells remain resilient against viral attacks, effectively shortening recovery times for those who do fall ill.

Winter soups and anti-inflammatory spices

Traditional winter soups are also highlighted as immunity boosters. Kenger mentioned that lentil, tarhana, and vegetable soups increase both fluid and nutrient intake while providing comfort. Furthermore, the addition of specific spices can turn a simple meal into a functional health tool.

Spices like ginger, turmeric, and black pepper are known for their anti-inflammatory properties. These ingredients help reduce internal inflammation and support immune cells in their daily functions. Kenger suggested that incorporating these spices into daily meals is a simple yet effective strategy to enhance the body's natural defense mechanisms.

Hydration and Vitamin D requirements

A common mistake during the colder months is the neglect of water consumption. Kenger warned that the body requires water for the proper function of immune cells and the elimination of toxins. "Drinking at least 6–8 glasses of water a day ensures that metabolism and digestion function regularly," he noted, adding that dehydration can lead to a sluggish immune response.

In addition to hydration, Vitamin D levels often drop during winter due to limited sunlight. Kenger emphasized the importance of monitoring these levels, as Vitamin D deficiency can have a negative impact on the immune system. He advised consulting a physician for supplementation if necessary. Ultimately, Kenger concluded that immunity is best supported through a holistic lifestyle, including balanced nutrition, adequate sleep, stress management, and regular physical activity.

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