Gut Health and Immunity: Your Fall Superpower

As the leaves change and the air cools, your immune system starts working overtime. From classroom germs to crowded commutes, fall is a season full of immune challenges. What many people don’t realize is that the gut and the immune system are partners. About 70% of your immune cells actually live in your digestive tract. That means the daily choices you make to support your microbiome can also help keep your defenses strong.

Here are a few fall-friendly ways to give both your gut and your immune system a boost:

• Eat the rainbow. Seasonal produce like crisp apples, hearty kale, and bright orange squash are more than cozy comfort foods. They’re loaded with fiber and antioxidants that fuel beneficial gut bacteria. Think of every color on your plate as a new kind of nourishment for your microbiome. Every color you eat is a different nutrient signal to your gut’s ecosystem, and the more variety, the stronger your internal defenses.

• Prioritize sleep. Cooler evenings make it easier to cozy up earlier, and even one extra hour of rest can help your immune system stay balanced. Sleep is one of the most underrated immune boosters. Even an extra hour of rest can improve immune balance and give your gut a chance to reset. Think of it as your nightly recharge: both your body and your microbiome use this time to repair and recharge. 

• Add fermented foods. Yogurt, kimchi, sauerkraut, or a warming bowl of miso soup bring beneficial bacteria into your system. These microbes act like reinforcements for your gut “team,” adding variety and strength to your microbiome’s defense system.

Your immune health isn’t separate from your gut health. It’s powered by it. This fall, simple habits like adding colorful produce, protecting your sleep, and incorporating fermented foods can make the difference between feeling run down and feeling resilient.