Eating well is the best way to live well. The food we eat fuels our body in so many different ways, keeping us energized and supporting thousands of different processes, including the functioning of our immune system.
Unfortunately, our modern lifestyle doesn’t always make it easy to access foods that are truly beneficial. Some ingredients and components in a lot of staple foods can even have a detrimental effect on our health. If you’re prone to illness or you just want to boost your immunity, it’s important to know which foods weaken the immune system. I’ll discuss those foods today in this post.
What Weakens the Immune System?
The term “immune system” actually refers to a few different processes that help to protect our bodies from pathogens. Some of our immunity is innate and some of it is developed over time as we’re exposed to pathogens over our lifetime.
That means that the immune system can become weakened in a few different ways. For example, taking antibiotics can temporarily fight off a bacterial infection, but later on, they may suppress your immunity to other types of pathogens.
In general, though, our immune system becomes weakened whenever anything negatively impacts our overall health. That can mean having an autoimmune condition, but also includes lifestyle factors like smoking, drinking, stress, lack of sleep, and, of course, poor nutrition.
Worst Foods For the Immune System
So let’s dive into the foods that weaken the immune system, or, rather, the food ingredients.
Before we do, though, I want to touch on the “all or nothing” thinking that can often accompany this type of dietary advice. I don’t want you to stress about never eating sugar or never touching processed foods again because stress in itself is terrible for your immune system!
Instead, it’s all about finding healthy and sustainable ways to limit these foods without stressing when you do eat the odd donut or have an occasional glass of wine.
Sugar
Sugar is the worst food ingredient for the immune system, especially the way we consume it today. Our modern diet is loaded with refined and added sugars in everything from beverages to desserts.
Overconsumption of sugar has been linked to increased chronic inflammation, diabetes, and heart disease. It can even impact your immune system even in the short term, making it harder for your body to ward off bacteria, in particular.
Once upon a time, our only sugar consumption came from fruits, which was more than enough to keep us energized. Our bodies are perfectly capable of transforming carbohydrates into sugars (or rather, into glucose), so we actually don’t need added sugar in our diet at all.
Saturated and Trans Fats
Saturated and trans fats are often found in fried food, chips, and red meats. These fats increase cholesterol levels, which in turn impacts immune cell differentiation and can lead to chronic inflammation.
Sodium or Excess Salt
We absolutely need some sodium in order to function properly. Just like with sugar, the issue is that our modern diet often includes far more sodium than we actually need, especially when it comes to processed food. Excess salt consumption suppresses and alters a few of the body’s immune responses, leading to a higher risk of a broad range of diseases.
Alcohol
While it’s technically not a food, alcohol is incredibly harmful as far as your immunity is concerned, especially if drunk in excess. It makes it tougher for your body to fight off both bacterial and viral infections, not to mention the long-term harm it can do to your body.
Artificial Sweeteners
Unfortunately, switching to diet soda isn’t a perfect solution as far as sugar and the immune system are concerned. Artificial sweeteners can cause their own modifications to the immune system. Consuming them in small amounts is probably okay, but they shouldn’t play a major role in your diet.
Boost Your Immunity Naturally
There’s more to keeping your immune system thriving than just avoiding certain foods. In fact, part of the reason why avoiding these foods can help is that it opens more space in your diet for healthy food that boosts the immune system.
While I strongly urge my patients to avoid consuming most of the substances I listed above, the way to do it isn’t by simply restricting what you eat – instead, it’s by adopting a healthy, nourishing diet that makes it a little easier to leave them behind.
That means focusing on whole foods, tons of plants, complex carbohydrates, fiber, probiotics, protein, and omega-3-rich fats. A diverse diet that includes all of these will boost your immune system so much that you won’t need to worry about the occasional hot dog. It’s just as important that you get enough sleep, exercise, and maintain good mental health.
Putting all of this together can be difficult, especially when life gets hectic and busy. If you’d like help making those lifestyle changes that’ll keep you healthy and support your immunity, consider working with a naturopathic doctor. We take a multi-faceted approach to healthcare and help our patients develop strategies that’ll make living healthfully so much easier.