If you’re looking for a much-needed boost to your immune system, most of us are familiar with the benefits of ‘probiotics’ in foods that help balance the good bacteria in our guts. What is less understood are ‘pre-biotics’ in foods and how making smart diet choices can further help build our immune systems to guard against common infections like colds and the flu.
Emerging evidence from the Grains and Legumes Nutrition CouncilTM (GLNC) suggest that prebiotics – including resistant starch found in whole grain, high fibre grain foods and legumes – have the potential for immune-boosting effects, acting in a similar way to probiotics. In this way, diet plays a significant role in our ability to resist infections, but many of us don’t understand why, and what foods are going to effectively help our immunity to ward off illness.
“In the same way as regularly consuming probiotics, enjoying a range of whole grain or high fibre grain foods, legumes and a variety of vegetables may also enhance immune health. This is through a prebiotic effect – an increase in the balance of beneficial bacteria in the digestive system which provide a range of health benefits including improved immune responses. Enjoying a balanced diet including foods rich in prebiotics helps to feed our immune system to fight and avoid common infections like cold and flu,” explains Chris Cashman, Nutrition Project Officer at GLNC – the authority on the nutrition and health benefits of grains and legumes.
What are prebiotics ?
Prebiotics are special types of dietary fibres which ferment in the digestive system and ultimately enhance immune responses.
Why are they good ?
Enjoying a balanced diet including foods rich in prebiotics helps to feed our immune system to fight and avoid common infections like cold and flu.
How can we include more in the diet ?
Legumes such as peas, chickpeas, lentils and beans, as well as whole grain and high fibre grain foods containing wheat, rye, barley, oats, brown rice and certain fruits and vegetables may support the balance of bacteria and potentially improve immune function.
Protect against infection with probiotics
It’s well known that the balance of bacteria in the digestive system – the gut – is important to protect against infection. A top-up of live beneficial bacteria, probiotics, can be achieved by consuming lactobacilli and bifidobacteria strains of probiotics in fermented foods, such as yoghurts and some fermented milks. These have been found to support the immune system. It’s now emerging that prebiotics have the potential for the same effects.
Boost your immunity with prebiotics
Prebiotics are special types of dietary fibres which ferment in the digestive system. This fermentation helps to feed the beneficial bacteria in the gut, improving the composition and/or activity of lactobacilli, bifidobacteria and other bacteria species (probiotics) that produce protective components and deliver health benefits. One interesting prebiotic is resistant starch, with studies promising that this type of dietary fibre has greater potential to ferment in the digestive system, and so may have greater potential to enhance immune responses and protect the digestive system.3
Create balance with foods containing prebiotics
A range of common foods recommended in the Australian Dietary Guidelines4 contain an array of prebiotic fibres. These foods include legumes such as peas, chickpeas, lentils and beans, as well as whole grain and high fibre grain foods containing wheat, rye, barley, oats, brown rice and certain fruits and vegetables.5 6 Enjoying these within a balanced diet may support the balance of bacteria and potentially improve immune function.
Moroccan Chickpea & Basmati Rice Pilaf – click here for the recipe.
Classic Hummus – click here for the recipe.
4 Facts on Immune Health
- Prebiotics can enhance good bacteria in our guts. Prebiotics, including resistant starch found in whole grain, high fibre grain foods and legumes, have the potential to induce the same sorts of immune enhancing effects as probiotics, acting through similar mechanisms.
- Immune responses are fuelled by diet. There is increased demand for energy and essential nutrients to produce the cells required for a specific immune response. Ultimately the foods we eat are the source of the essential amino acids, essential fats, vitamins and minerals required for the immune system to function on a day to day basis and to respond optimally to an insult.
- A balanced diet helps to resist infection. Enjoying a balanced diet provides the nutrition the immune system requires to work effectively and resist infection. An inadequate diet impairs immune defences, increasing the risk of infection. This can be due to insufficient intake of energy and macronutrients (protein, essential fats, carbohydrates) and/or due to deficiencies in specific vitamins and minerals such as vitamin A, D, E, and B vitamins, zinc, iron, iodine and selenium.
- Grains and legumes contain a range of valuable nutrients. Grain foods and legumes are leading contributors of a range of nutrients which play an essential role in immune function including folate, thiamine, niacin, magnesium, iron, zinc and protein. (National Nutrition Survey, Australia 1998)
For more information on the nutrition and health benefits of grain foods visit the Grains & Legumes Nutrition CouncilTM www.glnc.org.au.
1. Reference from The Interaction Between Nutrition and Infection, Clinical Infectious Diseases 2008.
