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Add Fiber To Your Diet To Boost Your Immune System

Our lifestyle until now revolved around eating processed foods from the market which is very unhealthy and has resulted in our immunity levels going down. We have completely forgotten the benefit that nature has given us - Our own Immune System.


The Coronavirus Pandemic has made people realize the importance of the immune system. People with a good immune system are recovering 50% sooner from illness. More and more people are now trying to improve their immune system by eating healthy foods.

If you are seriously looking to improve your immune system then you should add fiber to the diet. Here's why?
A high fiber diet is essentially important to improve the immunity of the digestive system. High fiber foods also help if you have constipation. 
Low fiber diet results in a lot of bad conditions such as Irritable bowel syndrome, Diverticulitis.
Crohn disease and Ulcerative colitis. Hence it is very important to include fiber in the diet.

Scientists have long known that obesity is linked to inflammatory conditions, such as diabetes and heart disease. But also factors like poor eating habits, environmental pollution, smoking, stress, lack of sleep, and exercise are some of the root causes that weakens your immune system, leaving you more vulnerable to diseases and infections.

How you can improve the immune system? 

Adding Fiber to your diet is one of the ways that can improve your immune system.

How do fiber-rich foods help in improving your immune system?

There are two types of fiber, soluble and insoluble, which are found in all plant food. Examples of soluble fiber foods include - Citrus fruits, berries, and flaxseed are good sources of soluble fiber; Insoluble fiber, is found in whole wheat and whole-grain products, wheat bran, and green, leafy vegetables.

Our immune system is a network of cells that work together to defend against diseases, they have the ability to kill pathogens like bacteria, viruses, fungi, and parasites from getting into the body. It is composed of billions of white blood cells, including Macrophages, Neutrophils, Lymphocytes, and Natural Killer cells.

The flu virus is passed from one person to another through fluid droplets from the mouth and nose, which go into the air when you sneeze or cough. Covering your nose and mouth can prevent passing on these germs. But when these germs make their way through, the gastrointestinal and respiratory tract is subjected to enormous and continual foreign antigenic assault from microbes. This causes inflammation.
Inflammation is the body’s immune system’s response to an irritant. The irritant might be a germ, but it could also be a foreign object.

New research shows that large amounts of soluble fiber can speed up your recovery from bacterial infections. Gregory Freund, M.D., of the University of Illinois says, "Soluble fiber changes immune cells from being pro-inflammatory warrior cells to anti-inflammatory peacekeeper cells". This is because Soluble fiber increases the production of the protein called 'Interleukin-4', which stimulates the body's infection-fighting T-cells.

The FDA study shows that the amount of soluble fiber required to get these health benefits is reasonable, not a pharmacological, amount. The daily dietary recommendation is 28 to 35 grams of total fiber.

Which foods are rich in Fiber?
Below is the list of some high fiber foods you can try:

  • Chia seeds  - 34 g  per 100 g.
  • Flax seeds  - 27 g  per 100 g.
  • Chickpeas  - 17 g  per 100 g.
  • Coconut  - 9 g  per 100 g.
  • Whole grains  - 7 g  per 100 g.
  • Nuts  - 7 g  per 100 g.
  • Avocados  - 7 g  per 100 g.
  • Pears  - 6 g  per 100 g.
  • Kohlrabi  - 5 g  per 100 g.
  • Legumes  - 5 g  per 100 g.
  • Peas  - 5 g  per 100 g.
  • Broccoli  - 2.6 g  per 100 g.
  • Berries  - 2.4 g  per 100 g.
  • Turnip  - 1.8 g  per 100 g.


A balanced diet with adequate protein, fiber, vitamins, and minerals will help to maintain your immune system. Eating a healthy diet with fiber-rich foods that contains the nutrients you need is important. Also, we need to realize that we should prevent ourselves from getting infected with pathogens and also work on the root causes that weakens our immune system. 
Happy Day! Be Safe.



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