7 Gut Cleansing and Immune Boosting Foods to Add to Your Diet

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A healthy gut is significant for the overall health of an individual.

A healthy gut will release bacteria that will ensure a constant feeling of relief in the brain. You can feel handicapped, frustrated and stressed if your gut is not functioning properly. It is also related to the strength of your immune system. A healthy gut contributes more to our immune system than we actually think it does.

So, do you want to know the top 7 gut cleansing and immune boosting foods you can add to your diet? Read on to find out!

Take care of your body. It's the Only Place you have to live. - Jim Rohn

The Impact of Gut Health on the Human Body

A weak gut or digestive system results because of many factors.

  • heredity
  • environmental
  • unhygienic water
  • processed foods
  • oily diet

It is crucial for you to keep your gut healthy for a healthy mind and body.

A healthy digestive system will less likely be prone to disorders and will produce required bacteria constantly. The GOOD bacteria that we need!

Why do we need GOOD Bacteria?

These bacteria are mandatory for

  • the absorption of vitamin and minerals
  • production of hormones
  • easy digestion
  • nutrient supply in the bloodstream
  • functioning of immune system
  • mental health in your body
  • prevent inflammation during bowel movement

The health of the gut literally plays a role in every function of the body!

The Link Between Gut Health and the Immune System

The Enteric Nervous System (ENS) is the nerve cells connected between the brain and the intestine that indicate the feelings of relief and easiness when the digestion is going smooth. Along with the intestinal gut flora, they play a vital role in supporting your immune system. The gut flora indicates the immune system and activates it when the body is exposed to hazardous elements such as bacteria, viruses, etc. The immune system produces antibodies, white blood cells and platelets to combat these invasions and heal the damaged area both internally and externally. A damaged gut will not be able to support the immune system.

It’s estimated that 3% of Americans have a weakened immune system. Yet the healthcare system does not address the root cause of this, gut health!

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Who is at Risk for Developing an Unhealthy Gut?

There are a lot of contributors to developing an unhealthy gut.

  • People who work under great amount of stress
  • Poor diet
  • Spicy foods
  • Bad gastrointestinal conditions due to heredity

Symptoms of an Unhealthy Gut

  • inadequate weight
  • sudden increase of weight
  • abdominal pain
  • inflammation
  • bloating and puking
  • headaches
  • fatigue
  • weakened immune system.

If you have a weak gut, your bowel movement will be affected and your gut will not be able to cleanse harmful toxins from your body.

How can we naturally cleanse our gut and immune system?

So glad you asked!

Diet is the key component here. There are certain herbs, nutrients and food items that many experts emphasize. After all the old saying, “you are what you eat”, cannot be neglected. The next section briefly describes the 7 gut cleansing and immune boosting food items, which you can rely on when in dire gut crisis. These foods will help the regular cleansing of your gut and immune system!

7 Gut Cleansing and Immune Boosting Foods to Add to Your Diet

Dark, leafy greens

Green is the color of health! The more these leafy vegetables are darker and greener, the more benefits they provide to your body. These green leaves are rich source of alkalis, which neutralizes your gut from the excess acid disturbing the digestive system and causing inflammation.

There are numerous properties of leafy vegetables, which contribute to a healthy gut cleansing and a stronger immune system. These green leaves are full of essential minerals, vitamins and antioxidants, which protect your system from harmful substances. Consuming them after cooking, steaming and through soups can cure your digestive problems and regulate an easier bowel movement.

Other gut cleansing compounds found in dark leafy greens include:

  • Polyphenols. They have marvelous properties, which affirm a good digestive system hence, promoting the immunity.
  • Chlorophyll. Have the natural ability to cleanse your bowels. It can also combine with the lipids in your intestine to create a sticky wall that defends the intestine against harmful bacteria
  • Fiber. Helps in discharging the excrement and rejection of toxins from the system.

The most beneficial and commonly eaten leafy greens are:

  • Spinach. The king of leafy greens, it is rich in folate and Vitamin A. They can be consumed in the raw state, or they can be cooked in the boiling water. Either way spinach is an ideal leafy green, which will provide you with a lot of strength.
  • Kale. This is a leafy green that is a good blend of Vitamin K, A and C. It is a good supplier of potassium and calcium. They are mostly eaten raw and added to different salads.
  • Broccoli. Children may detest this green vegetable but no one can deny its richness in Vitamin A and C as well as potassium and calcium. They can be eaten both raw and cooked. It tastes even better when served with cheese.
  • Cabbage. This leafy vegetable is not exactly dark green due to its light color. Round in shape, this leafy vegetable is a good source of vitamin A and energy. It has properties, which resist against cancer and ulcers. Cabbage is one of the most flexible vegetables that can be eaten raw, cooked or fried. It can be added in different salads and gravy.

Chia Seeds

The chia seeds are small but nutritious food that can be eaten directly, consumed after soaking it into water or mixing it into other dishes. They are ideal for medical conditions such as inflammation, joints pain and digestive disorder. They are eaten primitively to add bulk on your digestive system and clean push the blocked waste smoothly.

The high content of fiber mixes with water to produce a good type substance, which can help you get rid of constipation. You can simply pour water on it in a bowl and let it soak up and then eat them. They have the natural tendency to absorb sugar, toxins and cholesterol that means your gut will be cleansed from every harmful substance. The fiber is not digested and is discharged as excrement. You can also simply mix it in a glass of water and drink it or use it in desserts and oatmeal. They do not have bad taste unlike many other medicinal herbs that, makes it easier to consume in all forms.


Herbs are medicinal plants, which have been used to treat various medical conditions since older times. Some of the useful herbs have less or negligible side effects unlike many medicines. Some of the drugs, which are associated with gut cleansing help, regulate a smooth bowel movement, some treat inflammatory condition of the intestines while others can curb the unexpected growth of viruses and fungi.

herbs that help with digestion

These herbs can also serve as ingredients in your meals to enhance flavor and aroma. They have the properties to help your guts recuperate from several medical conditions. Following are a few important magical herbs that can help in cleansing your guts and improving your immune system.

  • Fennel. The fennel seeds can halt the excess production of the slime or mucus in your intestines. It also helps regulate a smooth bowel movement getting rid of toxins. These yellow seeds are aromatic and contain sufficient amount of fiber to enable a healthy digestive system. The properties of its oil have rejuvenating on the intestine that can reduce gastric inflammation. It contains vitamin C, which are an antioxidant as well as an immunity booster.
  • Oregano. Oregano is a fighting herb that eliminates bad bacteria, viruses and fungi. It also has the tendency to produce good bacteria in the intestine that can assist in digestion and bowel movement. It is also high on fiber that makes it a good bulking force to push the out the excrement. It contains rosmarinic, an acid that is considered as a vital antioxidant for the body thus helping the immune system just like some other herbs.
  • Peppermint. Peppermint is a cooling stimulant containing properties similar to menthol. Peppermint is used in many medicines that are made to treat digestive disorders and inflammation. The oil from the peppermint leaves can do wonders for your guts. It can diminish severe bloating within minutes. It is frequently recommended by doctors to treat indigestion and Intestine Bloating Syndrome (IBS).
  • Rhubarb. This herb has chemicals known as anthraquinones that have properties to cleanse your gut. Rhubarb is considered as a source of soluble fiber that can treat gastric problems and abdominal pain. The anthraquinones promote growth of symbiotic bacteria, which can regulate bowel movements. It also soothes the inflammation which your upset gut can cause furthermore it contains a good amount of antioxidants that can help immune system prevent many diseases by eliminating the infections. This gives an additional boost to your immune system so that it may work proficiently.
  • Cayenne. Cayenne is a part time anti-toxin as well as a natural mucus remover. On the other hand, it assists in production of saliva that contains the enzymes for digestion of food. It can help fight against indigestion and inflammation. It can cure abdominal pain and cleanse your gut by stirring up gastric juices required to dissolve food and other toxins. Due to its antioxidant nature, cayenne paper can boost your immune system by defending against diseases such as flu, cold etc. The vitamin C it contains is also crucial for the support of immunity.


The human body is comprised of many trillions of microorganisms that play different roles. The microorganisms, which persist in your gut, are vital for digestion, nutrient absorption, producing gastric juices, boosting immunity and many more functions. They cannot survive without a source like everything else.

Prebiotics are fibers that cannot be digested by the intestines but they are the source on which these little microbes thrive. The organisms, which function the digestive system and look after the gut health are known as probiotics.

Prebiotics are the source of energy for probiotics.

7 best prebiotics for gut cleansing and immune boosting

Food sources for Prebiotics:

  • Garlic
  • Onion
  • Almonds
  • Ginger
  • Yam
  • Chicory Root

Since prebiotics are beneficial for the growth of these beneficial bacteria and organisms, it also helps to diminish the bad bacteria that cause digestion disorders. The good bacteria help in good bowel movement, better digestion and prevent conditions such as bloating, nausea and inflammation. They convert the fibers, which cannot be digested into useful fatty acids. These fatty acids are vital for health and the coating of intestines.

A healthy gut signifies a healthier immune system. An integral part of your immune system lies in your gut. Statistics have shown that a sufficient amount of prebiotics can promote the useful microbes in the gut that further aids a healthy immune system. Prebiotics themselves heals the deteriorated stool passing system and prevents gastric infections. In short, they help enhance the immune system both directly and indirectly.


We have already discussed the most crucial part of the gut, which is probiotics.

  • They are the microbes that are responsible for the overall health of your gut and maintenance of immune system.
  • They support the digestive system to function properly and help absorb the nutrients from the food you eat.
  • They fight against viruses and other harmful bacteria keeping the immune system alert.


Most people suffer from probiotic deficiency, which makes them vulnerable to various diseases.

  • Taking antibiotics
  • Mineral water
  • Consumption of fluorine and chlorine
  • GMO food and other chemicals
  • Stress
  • Consumption of sugar

If this all continues for a long time, your gut can be at major risk of being exposed to bad bacteria and harmful microbes. This is why good doctors often avoid antibiotics and only use them as their last resort.

The solution to probiotic deficiency lies within a careful diet. Avoid probiotic killer food and chemicals as much as possible. You may want to start considering probiotics as supplements and as a part of your diet if you have a disturbed gut. Probiotics used to serve as preservatives long ago when refrigerator was not invented. Nowadays, it is a norm to refrigerate food to prevent it from spoiling. This deprives people from access to important probiotics.

Some of the food items that are rich in probiotics are:

  • Kefir
  • Sauerkraut
  • Kimchi
  • Yogurt
  • Kombucha
  • Miso
  • Cheese
  • Vinegar
  • Apple cider

You may also want to consider probiotic supplements to boost the intake of these friendly microbes.

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