Best Foods to Boost Immunity in Winter, Backed by Gut Health Science

As flu and cold cases rise during the winter months, Dr. Megan Rossi, a renowned dietitian and gut health expert, recommends specific dietary strategies to boost your immune system and reduce the risk of respiratory infections.

A study published in the Public Library of Science journal found that changes in the gut microbiome significantly impact the body's ability to fight off illnesses like pneumonia and influenza. According to Dr. Rossi, adding nine key foods to your daily routine can support both gut and immune health.

The Top 9 Immunity-Boosting Foods to Eat This Winter:

1. Walnuts – Packed with omega-3 fatty acids and antioxidants, walnuts help reduce inflammation and support immune cell function.

2. Raw Garlic – Contains natural antibacterial and antiviral compounds that may help fight infections.

3. Mushrooms – Known to stimulate the immune system and enhance the body's defense mechanisms.

4. Firm Tofu – A great plant-based source of protein and calcium, essential for overall health.

5. Carrots – Rich in beta-carotene, which the body converts into vitamin A — a critical nutrient for immune function.

6. Barley Grains – High in dietary fiber that supports beneficial gut bacteria.

7. Chia Seeds – Loaded with omega-3s and fiber, they contribute to a healthier gut and reduced inflammation.

8. Turmeric – Known for its powerful anti-inflammatory properties, especially when paired with black pepper.

9. Broccoli – A nutrient-dense vegetable full of vitamins, minerals, and fiber to keep the body strong and resilient.

Dr. Rossi emphasizes that incorporating as many of these foods as possible into your weekly menu, along with increasing your overall intake of vegetables, can lead to noticeable health improvements. Not only do these foods support the immune system directly, but a diverse diet also promotes gut health, which is closely linked to your body’s natural defenses.