the gut-immunity axis
- Sep 30, 2025
- 3 min read
as temperatures drop, our immune systems work harder. contrary to common belief, immune resilience doesn’t start in the throat or the airways — it starts in the gut.
you may already know that the gut has functions that span wide beyond digestion. it’s a control centre connecting metabolism, hormones and even mood via the gut–brain axis. immunity is no different.
the gut as a cornerstone of whole-body health.
we often think of the gut simply as the place where food is broken down. but beneath the surface, it’s a hub of interaction between microbes, immune cells, and even your nervous system.
if gut balance is disturbed (dysbiosis), it can contribute to chronic inflammation, “leaky gut”, and immune dysregulation, which can ripple outwards, showing up as skin issues, mood disturbances, food sensitivities, increased susceptibility to infections, and even autoimmune conditions.
most of our immunity lives in the gut
the gut houses nearly 70–80 % of the immune system, located in structures like Peyer’s patches, gut-associated lymphoid tissue (GALT), and a layer of immune cells within the intestinal walls. immune cells here continuously sample bacteria and food particles, deciding whether to produce an immune response or tolerate them.
this “training ground” helps prevent overreactions (autoimmunity) and underreactions (infections). when beneficial microbes flourish, they help reinforce the gut barrier, produce metabolites like short-chain fatty acids (SCFAs), and signal the immune system to maintain balance. when microbes shift unfavourably, that signalling may become skewed, increasing inflammation.
fermented foods
these have emerged as a powerful lever in reshaping this gut–immune axis. in a randomised trial, adults consuming a high-fermented food diet for 17 weeks saw reduced inflammatory markers and increased microbiota diversity (Wastyk et al., 2021). although this particular study was small, it suggests regular fermentation intake supports immune resilience.
how?
fermented foods introduce beneficial microbes and bioactive metabolites that encourage short-chain fatty acid (SCFA) production — especially butyrate, which strengthens the gut barrier and guides immune cells towards a calmer, anti-inflammatory response.
quality matters
supermarket shelves are full of products with dead bacteria due to pasteurisation, wrongly claiming their gut health benefits. be aware!
introducing Grounded Kimchi.
we’ve always served kimchi as a classic korean side. from this month, you can buy a jar for home.
kimchi brings lactic-acid-bacteria, vitamins and bioactive compounds. it’s more than a side dish — it’s part of a gut-immune strategy, especially useful now as we change seasons and become more prone to catching colds.
available in participating stores. please check with your local Grounded Kitchen for availability.
10 ways to pair Grounded Kimchi with everyday meals.
Stir into scrambled eggs or omelettes just before serving
Add a spoonful to your porridge (savoury oats style)
Mix into tuna or chicken salad
Top baked potatoes or sweet potatoes
Layer into sandwiches or wraps instead of sauce
Fold into fried rice, grain bowls, or Buddha bowls.
Stir through soupd (once just before serving, to preserve live cultures & make sure the soup isn't boiling hot)
Add to tacos, burritos, or quesadillas
Serve alongside grilled fish or meat as a tangy side
Blend into dips or sauces (e.g. with youghurt, tahini)
how to eat it: little and often.
aim for small portions regularly — several times per day or at least daily. consistency trains your microbiome. trying to “make up” with one large serving now and then won’t deliver the same benefit.
disclaimer.
fermented foods complement, not replace, the foundations: diverse plants, adequate fibre, quality protein, sleep, daylight and movement. if you’re new to fermented foods, start small and build up.
Written by: Gabi Zaromskyte, MSc, ANutr
Registered Nutritionist | Intuitive Eating Counsellor | Holistic Health Coach
Comments