October 31, 2018 4 min read

The temperature and first rain have dropped – it's officially flu season. As you are stocking up on mini hand sanitizers and Kleenex, don’t forget the crucial role nutrition plays in protecting yourself against the flu. We’d all like to live in a world where people wash their hands regularly and cover their mouths when they cough, but the truth is that you will inevitably come into contact with germs this season.

Immune boosting is a must. It may come as a surprise to you that 70% of our immune system comes from our guts. Which is why what you put in your mouth plays such an integral role in your health this season.

Here are 13 dietary tricks to help create a healthy gut biome and immune system that will kick invaders toshes all season long.


#1 Eat fermented and cultured foods.

Fermented and cultured foods such as yogurt, miso, sauerkraut, kimchi, and fresh pickles pack loads of gut strengthening probiotics.

Our Favorite: Farmhouse Culture's Kraut - add it to salads or eat with a fork!

#2 Eat more fiber.

Fiber not only helps regulate your digestive tract but is also food for your good bacteria. Whole grains, fruits, and vegetables are rich in immune-boosting fiber.

Our Favorite: Lentils are easy to cook, add to salads or a side to any dish, and are super yum.

#3 Eat your sprouted veggies.

Sprouted veggies pack health-boosting enzymes – a much higher amount than their matured counterparts. You can find veggie sprouts at most grocery stores, farmers markets, or quickly grown at home!

Our Favorite: Broccoli sprouts are incredible for your, just ask Dr. Rhonda Patrick. Throw them in your salads and sandwiches or use them to garnish any dish.

#4 Avoid binge drinking – alcohol and coffee.

A drink here and there is fine but drinking these substances in excess does wonder to your microbiome.

Our Favorite: Try green tea or matcha.

#5 Eat more seafood. 

Seafood is full of Omega 3 fatty acids which have an anti-inflammatory action that can boost immunity.

Our Favorite: Oysters, in particular, are loaded with zinc, which bolsters your immune response in fighting off bacteria and viruses, as well as B12, which keeps your body and brain energized.

#6 Take CBD every day.

Hemp CBD is indeed a jack of all trades. Taking Hemp CBD Extract daily packs not only an immune-boosting anti-inflammatory punch but also has natural anti-bacterial properties that can fight a foreign invader as soon as it comes into contact.

Our Favorite: ADVANCED is the most convenient way to take your CBD daily.

#7 Eat your sweet potatoes.

Sweet potatoes pack loads of Vitamin A, which plays a crucial role in maintaining the health of your mucosal surfaces – including your digestive tract, nose, and skin. Keeping your mucosal surfaces healthy helps to keep infections at bay.

Our Favorite: Chop into cubes and pack them in a tin foil pocket with cumin, cayenne pepper, brown sugar, coconut oil or ghee, and salt and pepper. Throw on the grill about 20 minutes on each side.

#8 Garlic breath, please.

Raw garlic does a lot more than turn away a romantic kiss. It is a potent antimicrobial and antibacterial agent scaring away bacteria and viruses that make you sick. For an added bonus, garlic helps promote a healthy gut.

Our Favorite: For the best results, try to eat raw garlic. It is fantastic in chimichurri, sauces, and marinades.

#9 High quality H-2-O

Water is the key. No matter what you’re eating, if your cells are not adequately hydrated, your body's immune system will not pack the same punch.

Our Favorite: Try using a time marked water bottle like this one. It helps you stay on track throughout the day.  


#10 Citrus – Lemons, Grapefruit, & Oranges

Vitamin C is a well-known fighter of infections and strengthener of the immune response. It is important to get vitamin C from food on a regular basis because the body doesn’t make it on its own. Citrus is in season and loaded with vitamin C and easy to consume on a daily basis.

Our Favorite: Lemon makes the BEST dressing. Simply toss spring mix with the juice of a 1/2 lemon with 1 TBL of olive oil, salt, and fresh ground pepper. Don't forget to add the sour kraut! 

#11 Ginger

Ginger is bold in both anti-inflammatory properties and antioxidants. It also contains beta-carotene and capsaicin – both immune-system-boosting compounds.

Our Favorite: Ginger Teais oh so yummy and does a great job calming the tummy. Enjoy after a meal. 

#12 Acorn Squash

Not only is acorn squash an in-season comfort food, but it contains high amounts of vitamin C, and A. Feel free to enjoy this seasonal delicacy.

Our Favorite:  Try seasoning with curry powder, garam masala, cayenne pepper, cumin, brown sugar, coconut butter, butter, and salt and pepper. Roast to the desired texture, and toss with a tiny bit of bone broth for some savory goodness.

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