Consuming More Fibre Can Reduce Your Risk Of Contracting Infections; Here's How

Diet and fibre intake play a significant role in reducing the risk of infections. A fibre-rich diet supports gut health by promoting the growth of beneficial gut bacteria, which strengthen the immune system. These bacteria produce short-chain fatty acids (SCFAs) that improve the gut lining's integrity, preventing harmful pathogens from entering the bloodstream. Foods like fruits, vegetables, whole grains, nuts, and seeds are excellent sources of fibre that contribute to overall immunity. In this article, we deep dive into and understand how exactly a fibre-rich diet reduces one's risk of infections.

10 Ways in which consuming more fibre can reduce your risk of contracting infections

1. Promotes gut microbiome health

Fibre acts as a prebiotic, feeding beneficial gut bacteria like Bifidobacteria and Lactobacilli. A healthy gut microbiome enhances the production of SCFAs, which improve gut barrier function and reduce the risk of harmful pathogens entering the body.

2. Strengthens gut barrier function

Soluble fibre forms a gel-like substance in the digestive tract, which strengthens the mucosal lining of the gut. This barrier prevents harmful bacteria, viruses, and toxins from entering the bloodstream, reducing infection risk.

3. Boosts immune cell production

Dietary fibre supports the production and activity of immune cells, such as macrophages and T-cells, which are essential for identifying and eliminating pathogens. A fibre-rich diet ensures these cells function optimally.

4. Reduces systemic inflammation

High-fibre diets reduce chronic low-grade inflammation by lowering levels of pro-inflammatory markers like C-reactive protein (CRP). Reduced inflammation makes the immune system more efficient in combating infections.

5. Supports healthy bowel movements

Fibre ensures regular bowel movements, which help eliminate waste, toxins, and harmful microbes from the digestive tract, preventing them from causing infections.

6. Regulates blood sugar levels

Fibre slows the absorption of sugar, preventing blood sugar spikes. Stable blood sugar levels are crucial for maintaining a strong immune response, as high glucose levels can impair immune function and increase infection susceptibility.

7. Increases antioxidant intake

Many fibre-rich foods, such as fruits and vegetables, are also high in antioxidants. These compounds protect cells from oxidative stress, which can weaken the immune system and make the body more vulnerable to infections.

8. Supports respiratory health

SCFAs produced by gut bacteria from dietary fibre have been shown to enhance immune responses in the lungs, reducing the risk of respiratory infections.

9. Improves skin barrier function

A healthy gut microbiome supported by fibre contributes to balanced immune activity, which benefits skin health. A robust skin barrier prevents external pathogens from causing infections.

10. Encourages weight management

High-fibre diets promote satiety and help in maintaining a healthy weight. Obesity is associated with impaired immune function and increased infection risk. By supporting a healthy weight, fibre indirectly boosts immunity.

Incorporating more fibre into your diet can have profound effects on immunity and infection resistance. Start with simple changes like adding whole grains, legumes, fresh fruits, and vegetables to your meals for sustained health benefits.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.