My obsession with the digestive system began nearly 30 years ago, when I was a teenager and had to have an endoscopy to investigate a suspected hiatus hernia in my stomach. Being awake during this procedure, and watching, on screen, my upper gastrointestinal tract being explored, I decided there and then I wanted to learn as much as I could about this incredible system.
The gut is a fascinating organ, and as scientific research shows, the health of our gut plays a central role in our immunity, since an astonishing 70 per cent of our immune cells live in the gut. It is also home to trillions of microbes (different types of microorganisms such as bacteria, viruses and fungi), which make up the human microbiome. In fact, the gut microbiome is now regarded as an organ in its own right, often referred to as the ‘second brain’. When we talk about the ‘gut microbiome’ we are referring to the microbes as well as their genetic material. These incredible microbes play a significant role in numerous areas of our health, and the activities of the microbiome are involved in most, if not all, of the human biological processes.
Our microbes live off the food we eat, so to thank us for feeding them, they provide lots of crucial services for our bodies, including:
At present, we are in the midst of a worldwide immunity crisis, and never has it been a more appropriate time to address our immunity and gut health. Over millions of years our gut microbes, which make up our magical microbiome, have altered along with us, feeding off the food we eat. However, due to a nutrient-deficient and often inadequate diet, as well as antibiotic use, many of the gut microbes that evolved with us over millions of years no longer exist, or are present in much reduced quantities. The loss of these beneficial microbes influence our immunity, so it doesn’t function as well as it ought. Luckily, through the power of nutrition and lifestyle choices, we have the ability to control and re-establish these missing microbes, helping them thrive, so that they can help us fight infections, balance an overactive immune system, and reduce our risk of allergies. To do this, we need to focus on eating a diet rich in evidence-based nutrients and foods, which promote the diversity of our gut bacteria species. This will allow the beneficial bacteria to thrive and also, encourage a strong, healthy gut lining. And, in turn, this will help us build strong and balanced immune systems, protecting us from infectious diseases, autoimmune diseases and allergies – all of which are, currently, at alarming levels in the Western world.
Fortunately, food choice is one of the most significant and valuable opportunities that we can embrace to improve our immunity and our gut health.
How the book works
My aim in writing this book is to provide you with an easy-to-follow guide, giving you the tools to help you make informed choices as to how to eat and live, so that you can achieve optimal gut health and healthy, balanced immunity.
The book provides an insight into your gut and immune system – how both systems work, how to look after them both, and what you can do to support your gut health and immune system in the long-term. I discuss the most effective and scientifically proven strategies as to how you can improve these areas, and have created 100 easy-to-make recipes, which will help you achieve optimal gut health and immunity.
Part 1 of the book explores how our extraordinary immune system and gut work, and also what autoimmune conditions and allergies are.
Part 2 discusses the most effective and evidence-based strategies to achieve better immunity. I explain how we can strengthen our gut health and immunity not only through diet, but also by addressing factors such as, exercise, sleep, mental health and sunlight. Part 3, which is the main and final part of the book, consists of 100 easy and quick recipes. Each of these recipes contains nutrients that have been demonstrated in scientific studies to benefit gut health and provide immune system support. All of the recipes use accessible ingredients, and I also offer gluten-free, dairy-free and vegan options to suit your requirements.
Furthermore, to help you get started on your gut health and immunity journey, I have also included two practical meal plans, and a go-to action plan (chapter 13), which summarizes all the guidance set out in the book in a simple table. This is a straightforward guide to help you begin to implement the discussed nutrition and lifestyle changes. By making the right nutrition choices, exercising appropriately, managing stress and ensuring optimal sleep and sufficient sunshine exposure, we can achieve strong and balanced gut health and immunity.
It’s time to get started.