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During flu season, scientists have identified a key nutrient that could play a crucial role in strengthening the body's immune defenses against viruses, including the flu: fiber. While fiber is well-known for its benefits in promoting digestive health, it also activates a series of microbiological processes that enhance the body's ability to fight off infections.
A study published in Trends in Microbiology highlighted that researchers from the University of Hong Kong found that fiber, primarily found in vegetables, legumes, and grains, helps promote beneficial gut bacteria. This, in turn, increases the production of short-chain fatty acids (SCFAs), which are transported via the bloodstream to peripheral tissues, boosting the body’s immune response.
Stronger Immunity Against Viruses
Professor Francis Chan, a medical professor at the University of Hong Kong, explained that “short-chain fatty acids may improve immunity against influenza and other viruses,” noting that studies have shown these acids are effective in reducing the severity of infections. Research also indicates that these acids help lower viral load in the lungs and strengthen the immune system against a variety of viruses, including SARS-CoV-2 and Hepatitis B.
The Ideal Fiber Intake
From a scientific perspective, experts recommend that adult men consume 30 to 38 grams of fiber daily, while adult women should aim for 21 to 25 grams. Children need about 19 to 25 grams per day. The best sources of fiber include apples, bananas, berries, onions, lentils, chickpeas, and various grains and nuts.
Gut Bacteria and Immunity
Another study revealed that flu patients tend to have a deficiency in gut bacteria that produce short-chain fatty acids, underlining the critical role these bacteria play in immune function. Therefore, fiber could be the key to helping the body better cope with viruses, especially during flu season.
While fiber does not offer "immunity" against infections, researchers emphasize that it could make the difference between severe illness and mild symptoms when facing viruses like the flu.