Nourish Your Gut, Nourish Your Immunity: How Food Powers Your Wellbeing

Oct 21, 2025

As a nutritional therapist specialising in gut health, one of the questions I’m asked most often is: “What can I eat to support my immune system?” The answer is the very foods we place on our plates every day which can profoundly shape our health and resilience.

A strong immune system isn’t just about fighting off colds and seasonal bugs; it’s your body’s frontline defence against everyday stress, inflammation, and even long-term chronic conditions. And your gut plays a central role in regulating this defence network, with around 70% of your immune system residing in your gut lining. That means the bacteria that live inside your digestive system are constantly talking to your immune cells. Feed them well, and they will reward you with better immunity, more energy, and improved wellbeing.

Some of the most powerful nutrients and foods you can use to create a gut-loving, immune-boosting diet are everyday foods we can easily incorporate into our meals. Let’s look at some of my top choices for supporting your immune health and wellbeing this autumn

The Antioxidant Power of Berries

Berries are nature’s bite-sized pharmacy. Blueberries, raspberries, blackberries, and strawberries are packed with antioxidants such as anthocyanins and vitamin C. These compounds help mop up free radicals (unstable molecules that damage cells and tissues) protecting our cells from damage. In fact, just one serving of blueberries contains 25% of the recommended daily value for vitamin C and 4 grams of dietary fibre and only 80 calories! They have been shown to improve brain health and memory in many studies due to their anthocyanins

For a one-stop super simple, antioxidant hit, try the ready pack Acai bowls and best value bundle.

Berries are a rich source of soluble fibre. This not only feeds beneficial gut bacteria but also helps regulate blood sugar and calm inflammation whilst supporting detoxification by helping move waste through our GI tract.

Try this recipe for some berry immune magic:

Berry & Chia Yoghurt Pot

Mix 150g live yoghurt or kefir with 2 tablespoons chia seeds
Let sit for 5 minutes to thicken, then add a handful of mixed berries
Sprinkle pumpkin seeds on top for an extra zinc boost.

This creamy bowl brings together probiotics for the gut, antioxidants for immune resilience, and fibre to keep your microbiome thriving

Vitamin C: The Classic Defender

Vitamin C is often the first nutrient we think of for immunity, and for good reason. It supports white blood cell activity, reduces the duration of colds, and strengthens our skin barrier by helping us make collagen.

Citrus fruit is an obvious choice for vitamin C hit but it isn’t your only option. Kiwi, papaya, sweet potato, spinach, red peppers, and broccoli are all excellent sources. *Top tip: Adding raw peppers to a salad or gently steaming veggies like broccoli protects their vitamin C content.

Immune-Boosting Green Smoothie

Blend 1 handful spinach, ½ frozen banana, 1 kiwi, ½ cup pineapple, 1 tablespoon flaxseeds, and 200ml water until smooth.

Rich in vitamin C, fibre, and plant compounds, this smoothie is a quick way to nourish both immune cells and friendly gut bacteria.

A great way to boost any smoothie are the Tropical Immunity Ice Cubes Recipe

Vitamin D: The Sunshine Nutrient

Vitamin D is actually a hormone rather than a vitamin, it is unique because it’s produced when our skin is exposed to sunlight. But in the UK during autumn and winter we don’t get enough sunlight leaving many people low in this vital nutrient.

Vitamin D is essential for “switching on” immune cells and keeping inflammation under control. Oily fish like salmon, mackerel, and sardines provide some dietary vitamin D, while egg yolks and fortified foods can top it up. For many, a supplement during darker months is recommended but testing is the surest way to find out if you have any nutritional deficiencies or imbalances so you can truly optimise your health, email for more info info@evienutrition.co.uk

Vitamin D - some of the smoothie packs here at PACK’D have added vegan Vitamin D so getting your immune system in tip-top condition just got even easier!

Simple meal idea: Sunshine Salmon Bowl

Roast salmon fillets with olive oil and lemon
Serve over quinoa with steamed broccoli and roasted carrots

This bowl combines vitamin D and omega‑3s from salmon, vitamin C from broccoli, and beta-carotene from carrots—a well-rounded plate for gut and immune support.

Beta-Carotene: Plant Power for Immune Readiness

Beta-carotene, a plant compound that converts to vitamin A in the body, is central for keeping mucous membranes healthy including the gut lining. Vitamin A also supports antibody production, making it a crucial nutrient.

You’ll find beta-carotene in colourful vegetables like carrots, pumpkin, butternut squash, and kale. Enjoying them roasted with olive oil helps your body absorb this fat-soluble nutrient

Cosy autumn recipe

Sweet Potato & Chickpea Stew

Sauté onion and garlic, then add diced sweet potato, red pepper, and warm spices like cinnamon, turmeric, ginger
Stir in chickpeas, canned tomatoes, and vegetable stock.
Simmer until the sweet potato softens, then serve with brown rice.

This comforting dish delivers beta-carotene, vitamin C, gut-friendly fibre, and zinc from chickpeas—perfect for cooler evenings

Zinc: The Silent Defende

When it comes to minerals, zinc is one of the unsung heroes of immunity. It’s crucial for developing immune cells, speeding wound healing, and supporting the gut lining

You can get zinc from pumpkin seeds, lentils, cashews, chickpeas, poultry, or shellfish. Plant-based zinc sources are best paired with vitamin C‑rich foods to enhance absorption—making a chickpea and red pepper stew an excellent combo.

Fibre: Your Gut’s Best Friend

None of these nutrients work effectively without a well-fed gut microbiome and that means getting enough fibre. The recommended daily amount of fibre is 30g and you may have heard about the fibremaxxing trend which aims for 40g or more fibre! But there is no scientific evidence to support any more benefits of including over 30g of fibre so we think keeping things simple by eating a wide variety of whole grains, legumes, fruits, and vegetables every day is much more achievable and gives you all the health benefits you need. A good way to ensure you are getting enough fibre is to get aim for at least 3-4 different fruit, veg, salad, wholegrains, nuts and seeds at each meal.

Think of oats, berries and walnuts for breakfast, apple and kiwi fruit snack, lentil or chickpea soups for lunch, and a selection of steamed and roasted vegetables for dinner as the foundation of immune and gut resilience.

Bringing It All Together

Supporting your immune system through food is not about chasing superfoods—it’s about variety, synergy, and colour. Together, antioxidants, vitamins, minerals and fibre will provide a tasty way to protect you through your gut and immune system.

Taking the Next Step

If you’d like to take a personalised, deeper dive into practical ways to support your gut health and immunity this season book your free discovery call with me today.

You can also join me for my upcoming Gut Health & Immunity Webinar, where I’ll share how to personalise your nutrition for stronger resilience, better digestion, and lasting wellbeing. Because real change starts at the table—and I’d love to help you make it happen. Register for the free webinar here.