Boost Your Digestive Health and Immunity with These Five Nutrients
Did you know roughly 70% of your immune system is in your gut? That means taking care of your digestion isn’t just about avoiding bloating or discomfort—it’s a key player in your overall health and immunity. When your gut is functioning well, everything else tends to fall into place, from energy levels and mental clarity to immune strength and blood sugar balance.
Thankfully, supporting your digestion (and your immune system) doesn’t have to be complicated. By adding the right nutrients to your diet, you can give your gut exactly what it needs to function at its best. Here are five powerhouse vitamins and minerals that do double duty—keeping your digestion on track while strengthening your immune system.
#1. Vitamin A: Strengthening Your Gut Barrier for Better Immunity
Think of your gut lining as a security system for your body—it decides what gets absorbed (like nutrients and water) and what gets blocked out (like harmful bacteria and toxins). Keeping this barrier strong relies on tight junction proteins, which hold your intestinal cells together.
Vitamin A plays a crucial role in regulating these proteins, helping to maintain a healthy gut lining and reducing the risk of unwanted invaders triggering an immune response. When your gut barrier is strong, your immune system doesn’t have to work overtime!
To support your gut and immunity, load up on these vitamin A-rich, low-FODMAP foods:
Sweet Potatoes
Spinach
Carrots
Cantaloupe
Red Bell Pepper
Herring, Salmon, Beef Liver
#2. Vitamin B6: Reducing Gut Inflammation and Supporting Immune Health
Vitamin B6 is an essential nutrient for supporting a healthy gut by helping to reduce inflammation and balance your gut microbiota. It plays a key role in preserving the protective lining of your gut, which promotes overall gut health and proper digestion.
For those with conditions like lactose intolerance or chronic digestive issues like constipation, vitamin B6 has been shown to help improve gut motility by reducing inflammation and supporting a balanced gut microbiota. This can positively affect everything from improved bowel movements to less digestive discomfort.
To help reduce inflammation and support immune function, try adding these vitamin B6-rich, low-FODMAP foods to your diet:
Chickpeas (¼ cup or less to be low FODMAP)
Beef liver
Yellowfin Tuna, Salmon
Chicken and turkey
Potatoes
Bananas (go for less ripe bananas without speckles for a low FODMAP option)
#3. Vitamin C: Enhancing Gut Immunity
Vitamin C is well-known for its immune-boosting properties, but did you know it also plays a role in gut health? Research suggests that high-dose vitamin C may help support a healthy gut microbiota by increasing levels of beneficial bacteria like Bifidobacterium species. These probiotic microbes are known for their ability to support digestion, reduce inflammation, and strengthen your immune system.
When your gut bacteria are out of balance it can negatively affect digestion and immune function. Vitamin C can help you rebalance your microbiota which in turn supports your digestion, immunity and overall health.
To give your gut and immune system a boost, load up on these vitamin C-rich foods:
Red Bell peppers
Orange
Kiwi
Strawberries
Cantaloupe
Broccoli and Brussels sprouts (these options are higher FODMAP)
#4. Vitamin D: Strengthening Your Gut Barrier for Better Immunity
Remember those tight junctions I talked about earlier? They are like your gut’s security team—deciding what gets absorbed into your body and what needs to be eliminated. Vitamin A helps regulate these protective proteins, and Vitamin D plays a big role too.
Vitamin D is essential for both immune function and gut health. It helps maintain a strong gut lining, reducing the chances of unwanted invaders sneaking through and triggering an immune response. When your gut barrier is intact, your immune and digestive systems don’t have to work as hard—leaving you with more energy, better digestion, and optimal overall health.
To give your gut and immune system a boost, make sure you're getting enough of these vitamin D-rich sources:
Cod Liver Oil
Trout and Salmon
Mushrooms
Sardines
Eggs
Beef Liver
#5. Zinc: Calming Gut Inflammation and Strengthening Immunity
Zinc might not get as much attention as some other nutrients, but it plays a crucial role in supporting both gut health and immune function. It helps reduce inflammation, supports tissue repair in the digestive tract, and strengthens your gut lining—all of which contribute to better digestion and a more resilient immune system.
Zinc also plays a role in balancing your gut microbiota, which is key to a healthy digestive system. When your gut is well-supported and inflammation is under control, your body can better absorb nutrients, defend against illness, and function at its best.
To help keep your gut and immune system strong, add these zinc-rich foods to your diet:
Oysters
Beef
Blue crab
Oats
Pumpkin Seeds
Turkey
Foods to Limit for Optimal Digestion
While adding nutrient-rich foods is key, some foods can negatively impact digestion:
Fried foods: These can increase inflammation, disrupt gut bacteria, and contribute to digestive discomfort.
Processed foods: Often low in fiber and high in additives, these can disrupt microbiota balance, trigger digestive symptoms, and weaken immune function.
Excess sugar: Too much sugar can interfere with vitamin C absorption and disrupt gut microbiota, affecting digestion and overall health.
Lifestyle Habits for Better Digestion
In addition to a healthy diet, certain lifestyle practices can significantly boost gut health:
Regular physical activity: Exercise supports digestion and strengthens immunity.
Quality sleep: Getting enough rest is essential for maintaining both digestive health and immune function.
Stress management: Chronic stress can disrupt gut function and weaken your immune system. Practices like mindfulness and breathwork can help support both gut and immune health.
Start Your Journey with the Food & Observation Journal
Ready to take the next step in improving your digestion and overall health? Grab my 7-Day Journal to help you track your meals, symptoms, and lifestyle habits. By reflecting on what works best for your body, you’ll gain valuable insights into how nutrition, stress, and sleep affect your gut and immune health. This simple tool will empower you to make small changes that can lead to big improvements. Click below to download your free journal and start your journey toward better digestion today!
RESOURCES
National Institutes of Health, National Center for Complementary and Integrative Health. Vitamin A and Carotenoids Fact Sheet for Health Professionals. Accessed February 11, 2025. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
National Institutes of Health, National Center for Complementary and Integrative Health. Vitamin B6 Fact Sheet for Health Professionals. Accessed February 11, 2025. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
National Institutes of Health, National Center for Complementary and Integrative Health. Vitamin C Fact Sheet for Health Professionals. Accessed February 11, 2025. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
National Institutes of Health, National Center for Complementary and Integrative Health. Vitamin D Fact Sheet for Health Professionals. Accessed February 11, 2025. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
National Institutes of Health, National Center for Complementary and Integrative Health. Zinc Fact Sheet for Health Professionals. Accessed February 11, 2025. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/