Allergies - Fuel Your Defenses: The Surprising Immune-Boosting Power of Dietary Fibre

Spring is such a beautiful time of the year, but for 1 in 4 Australians it also signals the beginning of peak sneeze season. Runny noses, watery eyes, itching, sneezing and even asthma can make it difficult to enjoy the sunshine and blossoms. 

What is hayfever?

Hayfever (allergic rhinitis) happens when your immune system over-reacts to an airborne trigger in your environment (such as pollen, dust, mould or animals). At some point in time, you have been exposed to the trigger substance, and your immune system has mistakenly identified it as a threat. Now, when you are exposed to that allergen, your body releases histamine which causes swelling, itching and irritation. Although hayfever is most common in spring due to an abundance of pollen, it can occur at any time of the year depending on your trigger. 

Far from being just a few sneezes, for some people hayfever can significantly reduce their quality of life through sleep disturbance, fatigue, difficulty concentrating, and even trigger more serious health concerns such as asthma, sinus and ear infections. 

How can hayfever be treated holistically?

One of the beautiful things about naturopathy is that treatments are individualised depending on your unique health history, triggers, symptoms and lifestyle. Broadly speaking, I might consider an approach that covers the following aspects:

1. Reduce exposure to triggers by using tools like air filtering, sinus rinses and showering before bed;
2. Support the immune system using targeted nutrients like vitamin C, D, zinc, NAC and quercetin, and herbs like nettle, Tinospora, Perilla, scullcap, Albizia and reishi mushrooms;
3. Make sure that you are well hydrated to keep respiratory membranes moist and healthy;
4. Manage stress to reduce overall inflammatory load which weakens the immune system; and
5. Nourish the gut microbiome by increasing the amount and diversity of plant foods in the diet, aiming for at least different 30 plant foods each week. 

What is the link between fibre and hayfever?

Consuming a diet rich in fibre can not only reduce your chances of developing allergic respiratory conditions, but it can also reduce the level of allergic response in people who have already been sensitised. Far from being something that just keeps you regular, fibre interacts with our immune system in a number of ways:

1. Fibre is fuel for our gut bacteria, and the more diverse the types of fibre, the more diverse our gut microbiome.
2. When our gut bacteria ferment fibre, they produce short-chain fatty acids (SCFA) which provides fuel for gut and immune cells.
3. SCFA improve immune function by reducing inflammation and reducing histamine release.
4. SCFA also strengthen the gut barrier to provide defence against irritants such as bacteria and toxins, and ongoing intake of dietary fibre helps to maintain this.
5. Fibre directly activates the immune pathways that are responsible for allergic sensitisation and immune-based inflammatory responses.
6. A diverse gut microbiome helps to teach the immune system to be more tolerant.

How much fibre do we need?

The Recommended Daily Intake of fibre in Australia is 14-22g per day for children aged 1-18 years (increasing with age), and 25-30g per day for adults. Unfortunately, it is estimated that a staggering 60% of children, and 70% of adults do not meet this every day.

How can we address this problem?

At Health Food Thyme, we love to help people to increase their dietary fibre intake. Most people respond best when fibre is increased gradually together with more water. For someone with a healthy, well-functioning gut, you could start by adding approximately 5g of extra fibre per day (the amount in ½ a bottle of Liquify, 1 tablespoon of chia seeds, or 2 small kiwi fruit) along with an extra glass of water. Do this for two weeks until your gut has become accustomed, and then add another 5 grams. If your gut is prone to bloating, gas and irritability, you may need a more individualised assessment and plan.

Here are a few simple ways you can increase your daily fibre intake:

●      Incorporate a tasty high fibre drink like Liquify Drinks

●      Aim for a mix of insoluble fibres (keeps your bowel moving) and soluble (feeds your microbiome)

●      Mix rice with quinoa and lentils

●      Aim for 30+ plant foods per week (try keeping a tally!)

●      Opt for whole-grains instead of refined, such as steel cut oats instead of rolled, and brown rice instead of white

●      Snack on fresh foods such as fruits, vegetables, nuts and seeds

●      Prioritise fruits with lots of seeds, like raspberries, strawberries and kiwi fruit

●      Eat fruits and vegetables with the peel on

●      Add a fibre topper to your breakfast or a snack bowl of yoghurt (a serving of mixed seeds like chia, hemp, pumpkin and sunflower)

●      Incorporate resistant starch by eating foods like rice and potatoes that have been cooked and cooled (either as salads or as leftovers, even if you reheat them) to feed beneficial gut bacteria.

How can a naturopath help me?

If you have a complicated health history, you suspect you may have a bacterial imbalance in your gut, or you are overwhelmed with how best to approach improving your gut and immune health, consider making a naturopathy appointment at Health Food Thyme for a 1:1 assessment and treatment plan. 

 

About the author:

Jacqui Johnson is the Consulting Naturopath and Manager at Health Food Thyme, a haven for health products in Melbourne's eastern suburbs. With qualified practitioners on staff to provide professional advice over the counter, and appointments available for in depth and individualised care, visit Health Food Thyme for more information about how we can help you.