The gut, often considered our ‘second brain’, plays a crucial role in our immunity. Let's explore this complex relationship and how to take care of this internal ecosystem to promote our overall well-being.
The gut: the unsung guardian of our immunity
Did you know that nearly 70% of our immune cells reside in our digestive system? This impressive concentration is no coincidence. Our digestive tract is one of our main interfaces with the outside world, processing potentially harmful substances on a daily basis.
The intestinal wall is home to lymphoid tissue that acts as a veritable “military academy” where immune cells learn to distinguish between threats and harmless elements.
The microbiome: A microscopic universe at our service
Our gut is home to around 100,000 billion microorganisms – mainly bacteria, but also fungi and viruses. This ecosystem, known as the gut microbiome, weighs up to 2 kg and contains more cells than our own body!
These microorganisms are not just passengers. They:
- Produce antimicrobial substances that fight pathogens
- Stimulate the development of our immune cells
- Train our immune system to respond appropriately
- Produce essential vitamins and short-chain fatty acids
The gut-immune axis: Constant communication
Scientific research reveals ongoing two-way communication between our microbiome and our immune system. This delicate dialogue influences our ability to:
- Respond effectively to infections
- Maintain tolerance to beneficial foods and bacteria
- Regulate inflammatory processes throughout the body
The Japanese approach to gut balance
For thousands of years, Japanese tradition has placed particular importance on gut balance. The traditional Japanese diet naturally includes many fermented foods such as miso, natto, kombucha and tsukemono (fermented vegetables), which are now recognised by modern science for their beneficial effects on the microbiome.
How to take care of our intestinal ecosystem
To promote a balanced microbiome and support this special relationship with our immunity, several complementary approaches can be adopted:
A varied diet:
- Consume at least 30 different types of vegetables per week
- Choose fibre-rich foods (fruit, vegetables, legumes, whole grains)
- Include naturally fermented foods (yoghurt, kefir, sauerkraut)
- Limit ultra-processed foods and foods high in refined sugars
Stress management:
- Chronic stress can alter the composition of the microbiome
- Practise relaxation techniques regularly
- Moderate physical exercise promotes a diverse microbiome
Respect circadian rhythms:
- Our microbiome follows a circadian rhythm
- Maintain regular meal times
- Avoid eating late at night
Use antibiotics wisely:
- Antibiotics, although sometimes necessary, can disrupt the balance of the microbiome
- Only use them when prescribed by a doctor
- Consider strategies to restore the microbiome after antibiotic treatment
Polysaccharides: Natural support
Polysaccharides, found in certain mushrooms, seaweed and plant fibres, are being studied by researchers for their ability to nourish beneficial bacteria in our gut and modulate immune responses. Japanese research is particularly advanced in this field, exploring natural substances traditionally used in Eastern medicine.
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Note: This article is provided for informational purposes only and is not intended to replace professional medical advice. For personalised advice, please consult a healthcare professional.
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