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Under the title Your diet can change your immune system, recently published in Nature.com, clinical experiences on the impact of diet on the immune system and a list of foods to help improve immune defences are presented.
Some of the researchers cited in this article observed that in just two weeks, keto or vegan diets modified the activity of immune cells. There are many who believe that a diet, lacking in essential nutrients, can undermine the function of our immune defences, while a particular diets can promote it.
Can chitin from mushrooms and fungi help the immune system?
As highlighted in the article, Steven Van Dyken a researcher at the University of Washington is exploring chitin a unique compound in fungi as a substance capable of triggering an immune response that influences metabolism.
Chitin a type of fibre activates specific immune pathways, that help protect against external pathogens. It also stimulates glucagon production, a hormone essential for regulating appetite and improves insulin sensitivity. These properties suggest that chitin may play a key role in understanding immunity and metabolic health. Incorporating chitin-rich mushrooms and fungi such as Shiitake into the diet could therefore be a helpful tool in the selection of foods to help immune defences.
Much like lentinan, beta-glucans, antioxidants and prebiotics, found naturally in species such as Reishi, Lion’s Mane, Chaga, chitin emerges as a vital component in health management.
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How to incorporate the bioactive compounds of mushrooms into everyday life
As detailed in our Pure Mushrooms section, many species most commonly used in traditional Chinese medicine are now backed by emerging scientific evidence supporting their applications.
Additionally, innovative food supplements with highly concentrated active compounds and pharmaceutical-grade safety standards are available. Examples include Hifas-Lentinan (a liquid Shiitake extract); Dr. Immune Five (a child-friendly liquid formula featuring extracts from the five key species of the fungal kingdom: Reishi, Sun Mushroom, Pleurotus, Chaga, and Shiitake) or Mico-Vir+ a (powdered extract combining Reishi and Cordyceps).
These supplements are developed by our laboratory, Hifas da Terra, backed by over 25 years of research and development in mushroom-based products used in Chinese medicine and with more than 20 R&D&I projects underway in collaboration with research centres, universities and health professionals from various fields.
Fibre and its Impact on Immunity
A diet high in fibre not only supports digestion but also has a positive impact on the immune system. Clinical trials referenced in the Nature article revealed that a lack of fibre compromises the gut microbiome, which plays a crucial role in supporting immune cells.
Fibre-rich foods such as fruits, vegetables, and whole grains encourage the growth of healthy gut bacteria, encouraging a balanced microbiota. Conversely, an imbalance in gut bacteria, known as dysbiosis, is now recognised as an indicator of various diseases and is under investigation for its links to metabolic disorders and cancer.
One study highlighted in the article, published in 2021, found that higher dietary fibre intake was associated with improved survival rates in people undergoing melanoma immunotherapy. Furthermore, mice with melanoma on a low-fibre diet showed a reduced number of cancer-attacking immune cells.
Benefits of the Mediterranean Diet
The Mediterranean diet (MedD) is among the most extensively studied for its impact on health. According to the article Current evidence on the health benefits of the Mediterranean diet, research on this diet’s effects on diseases – including cancer, cardiovascular, neurodegenerative, and autoimmune conditions – has increased significantly since the 1970s.
What is included in this type of diet? Fruits, vegetables, whole grains, olive oil, nuts, oily fish and fermented dairy products. Equally important is what it limits: red and processed meats, sugars, and unhealthy fats are either excluded or consumed sparingly.
The future of nutrition and immunity
As explored in Your Diet Can Change Your Immune System, emerging research suggests that tailored diets can optimise immunity and enhance the body’s natural defences.
Scientists have identified that different diets trigger different immune responses. For instance, a high-fibre vegan diet can support innate immunity (our rapid, non-specific defence) while a ketogenic diet may enhance adaptive immunity, which targets specific pathogens. This personalised approach to nutrition could shape the future of health care, where dietary interventions form part of holistic treatment plans.
Foods that Support Immunity
While no single food can guarantee a flawless immune system, evidence suggests that certain foods, through their nutrients and unique compound combinations, can strengthen defences.
As discussed, a diet rich in fibre, antioxidants, healthy fats, and chitin-rich mushrooms, combined with regular physical activity can be an effective strategy to maintain a strong immune system.
Remember, diet is a critical factor in overall health. It is always advisable to seek guidance from health professionals who can assess your individual needs and help you make informed decisions about your nutrition and lifestyle.
