How to Keep Your Gut Healthier So You Don’t Get Sick

By Andrea Cohen
Published 11/2/2025
Dietitian Reviewed: Perry Pitkow, MD
In This Article
How to Keep Your Gut Healthier So You Don’t Get Sick
Photo Credit: iStock

When you catch a cold or the flu, it’s easy to point the finger at germs, crowded places, or chilly weather. But what if the real reason you get sick or stay healthy starts in your gut?

Your digestive system does far more than break down food. Inside it lives a huge community of bacteria and other microorganisms, called the gut microbiome, that plays a major role in your immune system. In fact, about 70% of your body’s immune cells live in or near your gut. That means your ability to fight off viruses and infections is closely tied to what’s happening in your belly.

When your gut bacteria are balanced, they help your body recognize harmful invaders and respond appropriately. But when that balance is thrown off, a condition called dysbiosis, your immune system can become weaker or even overreact to harmless things. This can make you more likely to catch colds, the flu, or other infections.

The good news is that you have a lot of control over how healthy your gut is. Everything from what you eat to how much sleep you get can influence your gut bacteria and, in turn, how well your immune system works.

Simple Ways to Boost Gut Health and Strengthen Immunity

Your gut health is affected by many of your lifestyle habits. Here are some recommendations from the dietitians and health experts at Health eCooks that help keep your gut healthier:

  • Eat more fiber-rich, plant-based foods. Fruits, vegetables, beans, and whole grains feed the good bacteria in your gut. Try to fill at least half your plate with colorful plants at each meal.
  • Include probiotic and fermented foods. Yogurt with live cultures, kefir, kimchi, sauerkraut, miso, and kombucha all contain beneficial bacteria that help maintain balance in your gut.
  • Choose healthy fats. Olive oil, nuts, seeds, and avocados contain anti-inflammatory fats that promote both gut and immune health.
  • Cut back on added sugar and processed foods. These can encourage the growth of harmful bacteria and crowd out the beneficial ones.
  • Drink plenty of water. Staying hydrated helps digestion run smoothly and supports a healthy gut lining.
  • Use antibiotics only when necessary. While antibiotics fight infection, they also wipe out good bacteria. Take them only as prescribed and talk to your doctor about ways to restore gut balance afterward.
  • Stay active. Regular movement, whether it’s walking, biking, or dancing, helps reduce inflammation and supports a healthy mix of gut microbes.
  • Manage daily stress. Long-term stress can upset the gut-brain connection and weaken your immune defenses. Practice relaxation through meditation, breathing exercises, or spending time outdoors.
  • Get enough sleep. Your body repairs itself during sleep, including your digestive and immune systems. Aim for 7 to 9 hours each night to give your body time to recharge.

Gut-Healthy Recipes to Help Keep You Healthier

Add some of these recipes to your weekly menu to improve gut health and keep your immune system going strong, so you’re less likely to get sick when contagious illnesses are spreading, like colds and flu.

  • Fresh Figs with Yogurt

    Heart Healthy Fresh Figs with Yogurt
    Photo Credit: Baldwin Publishing Staff Photographer
    10 mins

    Creamy low-fat yogurt gives you gut-friendly probiotics, while fiber-rich fresh figs and crunchy pistachios add texture and immune-boosting nutrients. It’s a quick and tasty snack or breakfast that supports your digestive system and helps keep you feeling good.

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  • Black Bean Salad

    Heart Healthy Black Bean Salad
    Photo Credit: Baldwin Publishing Staff Photographer
    15 mins

    Packed with black beans, tomatoes and bell pepper, this salad brings lots of plant-based fiber and nutrients that support a healthy gut microbiome and steady energy. The dish is quick to toss together and helps your immune system by giving your body wholesome ingredients in every bite.

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  • Berry Oatmeal

    GLP-1 Berry Oatmeal
    Photo Credit: Adobe Stock
    15 mins

    Warm oats plus blueberries and raspberries deliver soluble fiber and antioxidant power, which help keep your digestive system on track and your immunity supported. This hearty breakfast comes together fast and gives your gut the good stuff to help you feel resilient all day.

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  • Asian Noodle Bowl

    Asian Noodle Bowl
    Photo Credit: iStock
    45 mins

    This nourishing bowl is loaded with fiber from kale and mushrooms and uses a flavorful broth of ginger and miso to support digestion and gut health. The light, broth-based dish also helps keep sodium in check so your body stays strong and less prone to getting sick.

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  • Warm Roasted Sweet Potato, Farro and Greens Salad

    Heart Healthy Warm Roasted Sweet Potato, Farro and Greens Salad
    Photo Credit: Kara Foran Photography, Baldwin Publishing
    45 mins

    Roasted sweet potatoes and whole-grain farro deliver gut-loving fiber, while mixed greens bring vitamins and plant-based goodness that help strengthen your natural defenses. It’s a flavorful, satisfying meal that fills you up and helps your body stay well from the inside out.

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  • Blueberry Chia Seed Pudding

    Heart Healthy Blueberry Chia Seed Pudding
    Photo Credit: Baldwin Publishing Staff Photographer
    20 mins

    This creamy pudding is a gut-friendly delight packed with fiber-rich chia and antioxidant blueberries that help keep your digestive system happy and your immune system strong. With just a few wholesome ingredients and zero fuss, it makes a healthy treat you’ll be excited to dig into.

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The Gut-Immune Connection

Your gut and immune system constantly communicate. When your gut is healthy, it helps your body respond effectively to germs without overreacting. But when your gut bacteria are unbalanced, your immune defenses can falter. Supporting your gut through good nutrition, stress management, exercise, and sleep is one of the most effective ways to help your body stay strong and fight off illness all year long.

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