Plant Based Diets and Immunity

Maybe you want to reduce your environmental impact, or you’re looking to increase your vegetable intake, or you just want to consume fewer animal products for personal reasons – no matter why you’re doing it, the benefits of switching to a plant-based diet are numerous. Plant-based diets have been shown to lower inflammation, reduce risk of cardiovascular and kidney disease, lower the risk of blood sugar complications and improve gut health. But what about immune function? Does consuming a plant-based diet bolster your immune system? The answer is yes! If you do it right.

Every day your immune system is at work, defending you from harmful bacteria, viruses and infections. This complex system is made up of a variety of cells and signalling molecules that work together to help keep you healthy. Most of the time you don’t even notice that your immune system is at work. It is only when the system fails and you get sick that you begin to see some of its actions. In fact, many of the uncomfortable symptoms you experience like fevers and sneezing are actually your immune system’s strategies for fighting infection.

To build your immunity and get the benefits from a plant-based diet, it’s important to focus on these priorities:

• Eat the rainbow
• Find food sources of prebiotics
• Engage in regular movement

Eat the Rainbow

It might sound redundant to someone eating plant-based, but make sure your meals are largely composed of veggies and fruit. Aim for half your plate at each meal. This will be easier to accomplish when you include a wide range of produce. This is what it means to eat the rainbow. Brightly colored fruits and veggies contain high quantities of important nutrients. Each color corresponds with various phytonutrients found in your produce. By ensuring that you consume rainbow-colored produce, you will consume a wide variety of phytonutrients. These are just a few examples of the options available:

• Red – tomatoes, strawberries, cherries, red bell peppers, beets, pomegranates
• Orange – carrots, mangos, pumpkins, sweet potatoes, apricots
• Yellow – lemons, pineapples, yellow bell peppers, summer squash
• Green – broccoli, kiwi, kale, apples, avocados, cucumbers, limes
• Blue/Purple – blueberries, eggplant, blackberries, purple cauliflower, cabbage, grapes, plums
• White (we know this isn’t a rainbow color) – cauliflower, parsnips, mushrooms, onions

Research shows that being deficient in certain nutrients can lead to a decreased immune system. Fruits and veggies are very rich in vitamins and minerals (especially micronutrients). Our immune systems need these micronutrients to function optimally. Examples of micronutrients that are involved in immune function maintenance are zinc, vitamin B6, vitamin C, vitamin E and magnesium. Of course, your rainbow produce contains all of these essential micronutrients.

Find Food Sources of Prebiotics

Do you know the term “leaky gut”? The gut contains 70-80% of the body’s immune system. The relationship between the two is symbiotic; they work together to ensure that the body is eliminating any harmful pathogens that try to enter. There are cells that line the inside of your gastrointestinal tract; their job is to absorb the nutrients for your body. Additionally, these cells are guarding against pathogens that may try to enter your bloodstream.

These intestinal cells lose their ability to act as a barrier when your gut health isn’t optimal. This allows those potential pathogens to sneak in between the cells of the gut lining where they can do damage in your bloodstream. The sagging gut wall allows your gut to become leaky and puts your immune system at risk.

A plant-based diet is particularly helpful for strengthening gut health, and thereby immune function. Fruits and vegetables, as well as other plant foods, are high sources of fibre. Besides, they provide nourishing energy for your healthy gut bacteria. In particular, prebiotic fibres along with sources of healthy bacteria (probiotics) promote optimal gut health. Unfortunately, prebiotic fibers are not found in any animal-based foods. Only plant-based foods contain prebiotic fibers like Jerusalem artichokes, flaxseeds, onion, garlic, barley, oats, seaweed, asparagus, apples, dandelion greens and banana.

Engage in Regular Movement

Moving your body daily (or almost daily), at a moderate to vigorous intensity, for 60 minutes or less is optimal for the immune-boosting benefits of exercise. This will support your immune and metabolic systems and continue to strengthen your defenses. It’s important to practice moderation. However, a prolonged high intensity training, especially without appropriate rest between sessions, can suppress your immune system.

So what are some of the ways that exercise supports the immune system?

• Exercise raises body temperature: the brief rise in body temperature, both during and after exercise, may prevent bacteria from growing. As a result, it helps your body better address an infection
• Exercise will have an impact on inflammation reduction: moderate exercise can reduce inflammation and keep that immune response in check
• It can improve sleep: regular physical activity can support better overall sleep quantity and quality. This is important to note as sleep deprivation can negatively affect parts of the immune system
• It reduces stress: moderate-intensity exercise can slow down the release of stress hormones while positively influencing the neurotransmitters in the brain that affect mood and behavior. After all, stress plays a large role in immune function and the development of chronic diseases.

Strict plant-based eating may not be right for everyone, all the time. But, even if you’re just looking to increase the fruits and veggies in your diet, you can reap many benefits from these delicious, nutrient-rich foods. If you are going to switch to a plant-based diet and reap the benefit of that, remember to include all the colours of the rainbow, prebiotic foods and moderate, vigorous activity. Your immune system will thank you!