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How to Improve Your Gut Health and Immunity

How to Improve Your Gut Health and Immunity

How to Improve Your Gut Health and Immunity

Our overall health is quite complex, as have numerous interconnected systems and processes working simultaneously. However, our gut health has been largely researched as a primary system that controls many health outcomes, such as digestive health, immunity, mental health, cardiovascular health, and longevity. In fact, around 70% of our immune cells reside in the gut, illustrating the crucial role our gut plays in maintaining overall health and wellbeing [1]. 

If you’re seeking to better understand the connection between our gut and immune system, this blog is for you! Let's delve into the fascinating world of gut health and immunity, and uncover the science-backed strategies to foster these critical aspects of our health.

The Dynamic Duo: Gut Health and the Immune System

Our gut is more than just a digestion powerhouse. It's home to a complex ecosystem of trillions of microorganisms, known as the gut microbiota. These microscopic inhabitants not only aid in digestion and nutrient production, but significantly interact with our immune system.

The immune cells in our gut continuously interact with our microbiota, helping distinguish between harmful pathogens and beneficial microbes. When this balance of harmful pathogens and beneficial microbes is disrupted, it can lead to inflammation and various health issues, including autoimmune diseases, allergies, and even mental health disorders [2].

Thus, a healthy and balanced gut will have a positive impact on inflammation and immunity, whereas a sub-optimal gut or damaged gut can lead to negative health outcomes.

The Power of Butyrate in Gut Health and Immunity

One key player in maintaining this balance is butyrate, also known as butyric acid. This short-chain fatty acid (SCFA), produced by beneficial bacteria in our gut when they ferment dietary fibres, is a powerhouse for gut health and immunity.

Butyrate serves as a primary energy source for the cells lining our colon, which helps to maintain the integrity of our gut lining. This is specifically important when it comes to preventing harmful substances from 'leaking' into the body. Furthermore, butyrate also possesses anti-inflammatory properties, helping regulate the immune system and prevent overactive immune responses [3].

We produce butyrate when our body digests dietary fiber and can be specifically found in beans, legumes, whole grains, nuts, seeds, and fruit. Thus, consuming a diet high in fibre will have a positive benefit on your gut health and immune system.

The Role of Resistant Starch in Gut Health

A significant contributor to butyrate production is resistant starch. This type of dietary fibre resists digestion in the small intestine and instead fuels the beneficial bacteria in our large intestine. The fermentation of resistant starch results in the production of short-chain fatty acids, including butyrate, propionate, and acetate, promoting gut health and supporting immune function [4].

Foods rich in resistant starch include oats, cooked and cooled carbohydrates such as rice, pasta, and potatoes, beans & legumes, and green bananas. 

Boosting Gut Health and Immunity: Diet and Supplements

When it comes to improving gut health and immune system, consider these easy-to-manage strategies:

  1. Fibre-rich foods and resistant starch: A diet rich in fibre and resistant starch can help feed the beneficial bacteria in our gut, enhancing our gut health and immunity [4].
  2. Probiotics and prebiotics: Including these in our diet can help bolster our gut microbiota and immune system [5].
  3. Exercise and limiting processed foods: Regular physical activity can promote the diversity of gut bacteria, and a diet low in processed foods can prevent disruptions in the gut microbiota balance [6,7].

Additionally, certain supplements can support your gut and immunity:

  1. Probiotics, Prebiotics, and Vitamin D: These supplements can help balance your gut microbiota, enhance immune function, and prevent vitamin D deficiency, which can compromise the immune system [4,8}.
  2. Omega-3 fatty acids and Zinc: Omega-3s are known for their anti-inflammatory properties and can influence the diversity and composition of the gut microbiota. Zinc is a critical nutrient for immune function and can reduce the risk of infections [9,10].

What about myota’s immunity blend?

We consulted our in-house registered dietitian to investigate myota’s new immunity blend supplement found on the WellEasy store. Here’s what she had to say….

“The Myota Immunity Blend supplement contains several ingredients that are known to support gut health, which in turn, can support a healthy immune system. There are only 5 ingredients, all of which support gut health”

  • Resistant Starch: As mentioned earlier, resistant starch is a type of dietary fibre that fuels the beneficial bacteria in our gut. It is fermented in the large intestine to produce short-chain fatty acids like butyrate, which helps maintain gut health and supports immune function​ [4].
  • Fructooligosaccharides (FOS) and Inulin: These are types of prebiotic fiber, which serve as food for beneficial gut bacteria. By supporting the growth and activity of these bacteria, FOS and inulin can promote gut health and potentially enhance immune function.
  • Partially Hydrolysed Guar Gum (PHGG): PHGG is a soluble fibre derived from the guar bean. It can act as a prebiotic, promoting the growth of beneficial gut bacteria. Research suggests that PHGG may help maintain bowel regularity, improve symptoms of irritable bowel syndrome (IBS), and potentially support immune health.
  • Guar Gum: Guar gum is also a type of fiber derived from guar beans. It has been used to improve digestive health by promoting regular bowel movements and may also support the growth of beneficial gut bacteria.

“Considering these ingredients, Myota’s immunity blend may be beneficial for people looking to improve or maintain their gut health and support their immune system. This could include individuals with digestive issues, those who have recently taken antibiotics, or anyone looking to enhance their overall wellbeing. However, individuals with certain conditions may need to be cautious. For example, those with FODMAP sensitivities, SIBO, or certain digestive disorders may react negatively to FOS, inulin, or PHGG. As always, it's essential to consult with a healthcare professional before starting any new supplement regimen.” - Registered Dietitian, Bari Stricoff

Remember, while supplements can provide a boost, they should not replace a varied diet rich in whole foods and regular physical activity. Additionally, it’s important to remember that everyone has different nutritional needs and while myota may benefit some, it might not be right for others. 


In a nutshell, your gut plays a massive role in your health and immunity. The good bacteria in our gut, along with dietary fibers like resistant starch and inulin, are key to keeping us healthy. This is where Myota's Immunity Blend can help, packed with these gut-friendly ingredients. But remember, everyone's gut is unique, so it's always smart to chat with your doctor before starting any new supplements. In the end, taking care of your gut health is a big step towards a healthier you!

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