Why supporting your gut could be the key to staying well this autumn
As the seasons change and autumn sets in, many of us instinctively start thinking about immune support. We stock up on vitamin C, dust off our winter supplements, and dig out scarves and warm coats. Despite our best efforts, though, it can sometimes feel like catching a cold or flu bug is inevitable.
But what if the missing piece of the puzzle isn’t just about vitamins or hygiene but about your gut health?
Research shows that up to 70% of your immune system resides in the gut. That means your digestive health isn’t only about whether you feel bloated, sluggish, or comfortable after a meal. It is also about how effectively your body can fight off infections and protect itself from seasonal bugs.
And here’s where it gets even more interesting: hidden food intolerances could be quietly undermining your immunity, making you more vulnerable to getting sick each year no matter what else you do.
Let’s look at why your gut and immune system are so closely linked, how food intolerances can sabotage your efforts, and practical steps you can take to strengthen your resilience this autumn.
The gut–immune connection
The gut lining is not only where food is digested and nutrients are absorbed. It is also home to trillions of microbes collectively known as the gut microbiome. These bacteria, fungi, and other microbes play an active role in regulating your immune system.Here’s how it works:
- Barrier protection: Your gut lining acts as a gatekeeper, allowing nutrients in while keeping harmful pathogens out.
- Immune training: Gut microbes help train your immune cells to recognise friend from foe, reducing the likelihood of unnecessary inflammation.
- Communication: Signals from the gut influence the production of immune cells throughout the body.
When your gut is balanced and functioning well, your immune system is primed and efficient. But when it is under stress from poor diet, lack of fibre, stress, medications like antibiotics, or hidden food intolerances, your immune system can become confused and overactive, leaving you more susceptible to colds, flu, and lingering infections.
How food intolerances can undermine your health
Food intolerances aren’t the same as allergies. They often don’t cause dramatic, immediate reactions. Instead, they create a low-grade, ongoing stress response in the body. You may experience symptoms like bloating, fatigue, skin flare-ups, headaches, or joint pain, but sometimes, you may not connect these issues back to what you are eating.So how do intolerances impact immunity?
- Chronic Inflammation - When your body is constantly reacting to foods it struggles to digest, it triggers low-level inflammation. Over time, this can exhaust your immune system, leaving fewer resources to fight off real infections.
- Leaky Gut Risk - Persistent irritation in the gut lining can contribute to increased intestinal permeability (sometimes called “leaky gut”). This allows larger food particles and toxins to escape into the bloodstream, further aggravating the immune system and contributing to fatigue and lowered resilience.
- Nutrient Absorption - If your gut lining is inflamed, you may struggle to properly absorb immune-supportive nutrients like zinc, vitamin C, or vitamin D, even if you’re eating plenty of them.
- Undermining Your Efforts - This is where many people feel frustrated: you can eat a balanced diet, exercise regularly, sleep well, and still find yourself constantly sick. If food intolerances are unaddressed, they can quietly sabotage all of your good habits.
In short, you can take all the vitamin C in the world, but if your gut is inflamed and compromised, your immune system will not be functioning at its best.
Why you keep getting sick every year
Do you notice a pattern where every autumn or winter you get knocked down with colds, flu, or even chest infections, no matter how many remedies you try?
This recurring cycle could be a sign that your immune system is struggling. If you are living with hidden intolerances, your gut may already be under strain before cold and flu season even begins. Add seasonal stressors like less sunlight, reduced vitamin D, and more time indoors with germs circulating, and it is no surprise that your body feels overwhelmed.
That is why exploring food intolerances can be a game-changer. By identifying and removing foods that stress your system, you free up your gut and immune defences to function more effectively when it really counts.
Supporting your gut & immune system with food
Once you have removed problem foods, the next step is to actively nourish your gut and immune system. As we head into the colder months, here are some practical, nutrient-dense foods to focus on:
Fermented foods for good bacteria
- Sauerkraut, kimchi, kefir, natural yoghurt (if tolerated), kombucha
- These introduce beneficial microbes that can help repopulate your gut and support immune balance.
Fibre to feed the microbiome
- Oats, apples, lentils, beans, carrots, parsnips, leafy greens
- Fibre acts as fuel for your good bacteria, helping them thrive and produce short-chain fatty acids that support gut lining health.
Vitamin C for immune defence
- Kiwi, citrus fruits, bell peppers, berries
- Vitamin C helps immune cells respond quickly and effectively.
Zinc for immune function
- Pumpkin seeds, chickpeas, cashews, seafood
- Zinc is crucial for producing and activating immune cells.
Warming spices with anti-inflammatory power
- Garlic, turmeric, ginger, cinnamon
- These can help calm inflammation while adding flavour and warmth to autumn meals.
Hydration and herbal teas
- Adequate water plus teas like ginger, echinacea, or chamomile
- Hydration keeps your mucous membranes healthy, an often-overlooked but important barrier against infections.
Lifestyle habits that boost immunity
Of course, diet is only one piece of the picture. Other habits that can work synergistically with good nutrition include:
- Prioritising sleep: Deep rest is when your immune system regenerates.
- Managing stress: Chronic stress can suppress immune function, so practices like walking, journaling, yoga, or meditation can make a difference.
- Regular movement: Moderate exercise boosts circulation of immune cells, but avoid overtraining which can have the opposite effect.
- Time outdoors: Even in autumn and winter, fresh air and natural light support circadian rhythms and mood.
Putting it all together
If you feel like you “do everything right” but still end up ill every year, it may be time to take a closer look at food intolerances and gut health. Your immune system can only be as strong as the foundation it is built on.
By:
- Identifying and removing foods your body struggles with
- Nourishing your gut microbiome
- Supporting your body with seasonal nutrient-dense foods
You give yourself the best possible chance of staying resilient this autumn and beyond.
Key Takeaway
Your gut isn’t just about digestion — it’s your immune headquarters. When it’s nourished, balanced, and free from hidden stressors, your body is better equipped to fight off seasonal bugs.
Next Steps
If you’ve ever wondered why you keep getting sick despite doing all the right things, food intolerances could be the missing link. Our Body Intolerance Test can help uncover which foods may be silently undermining your immunity.
With results covering over 1,500 food and drink items, plus an elimination guide and support resources, you’ll have everything you need to reset your gut, strengthen your defences, and feel your best this autumn.
