The enemies of immunity

1. Added sugar

Limiting how much added sugar you consume promotes your overall health and immune function.

Foods that significantly raise blood sugar, such as those high in added sugars, increase the production of inflammatory proteins all of which negatively affect immune function.¹

Furthermore, it has been shown that high blood sugar levels may harm gut barrier function and drive gut bacteria imbalances, which can alter your immune response and make your body more susceptible to infection.²

Thus, limiting your intake of foods and beverages high in added sugar, including ice cream, cake, candy, and sugary beverages, can improve your overall health and promote healthy immune function.

2. Salty foods

Foods high in salt may (like chips, frozen dinners, and fast food) cause issues by triggering inflammation and increase the risk of autoimmune diseases. Salt may also inhibit normal immune function, suppress anti-inflammatory response, alter gut bacteria, and promote the generation of immune cells that are implicated in the pathogenesis of autoimmune diseases.
Therefore, reducing your intake of table salt and high salt foods may benefit your immune function.

3. Additives

Many food items, especially ultra-processed foods, contain additives to improve shelf life, texture, and taste. Some of these may negatively affect your immune response.

For example, some emulsifiers, which are added to processed foods to improve texture and shelf life, can alter gut bacteria, harm your gut lining, and induce inflammation, all of which can cause immune dysfunction.³

Lastly, corn syrup, salt, artificial sweeteners, and the natural food additive citrate may also negatively affect your immune system.⁴

4. Refined foods

Eating highly refined carbs like white bread too often can harm your immune system. These are types of high glycemic foods that cause a spike in your blood sugar and insulin levels, potentially leading to the increased production of free radicals and inflammatory proteins.⁵ ⁶ A diet rich in refined carbs may alter gut bacteria, which can negatively affect your immune system.⁷ ⁸ Choosing nutritious, high fiber carb sources like oats, fruit, and vegetables over refined carbs is smart to support immune health.

The bottom line is that you can support your immune system by choosing healthy options:
– It’s best to follow a balanced diet rich in whole, nutrient-dense foods and limit your intake of ultra-processed foods as much as possible.
– Aim for at least eight hours of quality sleep per night.
– Reduce stress through mindfulness practices like deep breathing or yoga.
– Move your body every day—exercise promotes improved circulation and oxygenation, which helps blood cells do their job.
– Reduce your alcohol intake and find healthier ways to chill.

It’s important not to forget that your lifestyle choices play a big role in strengthening your immunity. You should go and read our article on lifestyle advice !