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Up to 70 % of our immunity is located in our gut. The intestinal wall forms a protective barrier that prevents harmful microbes from entering the body, and this is due to the large number of immune cells found there. However, if we suffer from unhealthy digestion, this barrier can be weakened. How to prevent this? The key is an adequate intake of fiber.
Why is fiber so important?
Fiber supports healthy digestion, strengthens the gut microbiome, and helps reduce the risk of serious diseases such as:
- heart disease,
- type 2 diabetes,
- colon cancer,
- stroke.
According to Dr. Zoe, we should consume at least 30 grams of fiber daily, but statistics show that up to 91 % of people do not reach the recommended amount.
How to easily increase your fiber intake?
Start with simple changes:
-
Fiber-rich breakfast:
A bowl of plain yogurt with whole-grain flakes, fruit, nuts and seeds is a great way to start the day. -
Legume-rich lunches and dinners:
A bean salad, lentils, chickpeas or whole-grain pasta can enrich your meals. -
Gradual introduction of fiber:
If you are not used to a high fiber intake, increase it gradually. Otherwise the transition can cause unpleasant digestive issues.
Gut microbiome and immunity
Healthy guts are the key to strong immunity. According to Dr. Zoe:
- 70 % of immune cells reside in the gut.
- The intestinal mucosa functions as a barrier against harmful microbes.
- It protects the body from infections and supports antibody production.
„Our health is directly connected to the health of our gut,“ says Dr. Zoe, adding that fiber plays a key role in maintaining this balance.
Conclusion
A healthy diet with enough fiber is not only a prevention against serious diseases, but also the foundation for proper immune function. Start with small steps – add more whole-grain foods, legumes, fruits and vegetables to your diet and take care of your gut health. Your body will thank you.
