Dietitians say a varied diet rich in fibre, fermented foods, protein and essential nutrients may support the body’s defences more effectively than focusing on so-called superfoods.
As flu season intensifies, dietitians say the simplest defences may be found in the kitchen rather than the medicine cabinet. The focus, they note, is not on any single so-called superfood, but on a varied diet that supplies fibre, protein, vitamins and minerals needed to support the immune system. Erin Palinski-Wade, a registered dietitian in New Jersey, told Fox News Digital that gut health is tightly linked to immunity, warning that too little fibre or fermented food can upset the balance of bacteria in the gut and affect the body’s defences.
That advice fits with broader nutrition guidance from Cleveland Clinic, which says immune support depends on an overall pattern of eating rather than any one ingredient. Its guidance highlights produce rich in vitamin C, such as citrus fruit and red peppers, alongside other nutrient-dense foods that provide antioxidants and minerals. Health organisations and nutrition writers have long noted that a colourful mix of fruits and vegetables helps the body get a wider spread of compounds it uses to maintain normal immune function.
Fermented foods and fibre are also drawing attention because of their effect on the gut microbiome, the community of bacteria living in the digestive tract. Palinski-Wade recommends yogurt, kefir and sauerkraut, while beans, nuts and seeds can help close the fibre gap. That point matters: a report published in September by the American College of Cardiology found only 6% of American adults get enough fibre each day, suggesting many people may be missing a basic building block of good gut health. Consumer nutrition guidance from several health outlets similarly stresses that a fibre-rich, plant-forward diet helps support the body’s natural defences.
Protein and zinc are another priority, according to Palinski-Wade, because they help the body make immune cells. She pointed to lean meats, shellfish, eggs, pumpkin seeds and chickpeas as practical sources. Other nutrition references, including Healthline and Consumer Reports, make similar recommendations and add foods such as poultry, nuts, seeds, leafy greens and oily fish to the list of useful options. The emphasis is the same: a broad mix of foods tends to do more than a narrow focus on a single nutrient.
Lauren Manaker, a South Carolina-based registered dietitian, also recommended dairy milk as a useful immune-supporting drink because it provides hydration along with vitamin A, vitamin D, zinc and selenium. She said lactose-free milk can be a sensible alternative for people who cannot tolerate lactose. Palinski-Wade added that the long-running idea that milk creates extra mucus is not strongly supported by science, noting that the thicker feeling people notice may come from the way milk mixes with saliva rather than from any real increase in phlegm. Both dietitians also stress the basics: enough water, sufficient sleep, regular movement and sensible supplement use, with professional advice before taking pills or powders in larger amounts than directed.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
