06/08/2026
True, lasting gut healing isn't just about eliminating triggers or masking symptoms - it’s about strengthening the terrain.
Your gut immune system acts as the ultimate protective barrier, preventing overgrowths, keeping infectious microbes and parasites at bay, repairing the gut lining, and keeping inflammation in check.
Here are the 3 pillars of gut immunity and how to nourish them:
1️⃣ Secretory IgA (SIgA) - your gut’s first line of defence 🛡️
SIgA is one of the most important elements of the defence system in your digestive tract.
This antibody helps prevent unwanted microbes from attaching to and overgrowing in the gut (as is the case in SIBO, yeast and parasitic infections), supports a balanced microbial environment, and helps regulate inflammation.
Low or impaired SIgA function is associated with increased vulnerability to microbial imbalances and can be an important consideration in conditions such as SIBO, IBS and inflammatory bowel diseases.
Foods that support healthy SIgA production include:
🥩 Adequate protein (essential for immune cell and antibody production)
🥕 Vitamin A-rich foods such as liver, eggs, oily fish and colourful vegetables
🌱 Nutrient-dense whole foods that support gut barrier function
2️⃣ The microbiome — your immune system’s communication hub 🌿
Helps regulate immune responses, supports the gut lining and produces beneficial compounds that influence inflammation.
Support your microbiome with:
🌱 Fibre-rich plant foods (as tolerated)
🍓 Polyphenol-rich foods such as olive oil, herbs, spices, green tea, cacao and colourful vegetables
🥦 A wide variety of plant foods to nourish microbial diversity
3️⃣ Keeping inflammation balanced 🔥
The goal is not to switch off inflammation — inflammation is an essential part of healing and immune defence.
The aim is to support a balanced inflammatory response, as chronic immune activation can contribute to an inflamed and ulcerated gut lining and microbial imbalance.
Foods that support healthy inflammatory regulation include:
🐟 Omega-3 rich fish such as salmon, sardines and mackerel
🥚 Pasture-raised eggs (providing nutrients including vitamin A and omega-3 fats)
🫒 Extra virgin olive oil, herbs, spices and antioxidant-rich foods
🎥 Watch my supermarket tour video here: https://youtu.be/lMAJOow8Hfw
📖 I’ve also written a detailed blog exploring gut immunity, including diet, lifestyle and targeted nutrients.
https://www.flourishmindandbody.com/post/how-to-improve-your-gut-immunity-naturally-complete-diet-lifestyle-plan
