The recipe for strong immunity is a bowl of yoghurt and a glass of kefir every day.

One of the biggest reasons for a weakened immune system is an imbalance in the gut flora. Başakşehir Çam and Sakura City Hospital Dietitian Betül Karaöz stated that the secret to strong immunity begins in the gut. She provided important information about gut health in these days of increasing respiratory infections.

THE GUT IS THE SECOND BRAIN "There's a place at the center of our health that we often don't realize, but that manages the body's entire balance: our gut," says Dietitian Karaöz, adding: "The intestines aren't just an organ responsible for digestion. They're also the body's second brain and one of the cornerstones of the immune system. Scientific research shows that approximately 70 percent of immune cells are found in the intestines. Therefore, if we want a strong immune system, we first need to balance our intestinal flora. An unbalanced diet, stress, insufficient sleep, processed foods, and antibiotic use can easily disrupt our intestinal flora."

CONSUME FRUITS AND VEGETABLES IN SEASON Stating that foods like apples, pomegranates, quinces, pumpkins, broccoli, cauliflower, and spinach are rich in vitamins and antioxidants, Dietitian Karaöz said, "Eating seasonally is not just a traditional habit but a scientific defense strategy," and offered the following advice:

Fruits and vegetables, especially those containing vitamin C, support immunity, while those rich in fiber help regulate digestion. Therefore, we should consume fruits with their pulp instead of fresh fruit juices.

Nuts like walnuts, almonds, and hazelnuts protect your heart and brain health thanks to the healthy fats they contain. They also keep you feeling full for longer thanks to their combination of protein, fat, and fiber. The decrease in daylight hours in the fall brings with it a vitamin D deficiency. Vitamin D deficiency reduces the body's resistance to infection and increases the risk of chronic fatigue and depression. Taking supplements under the supervision of a doctor, if necessary, can be beneficial during this period.

HOW SHOULD WE EAT FOR HEALTHY GUT FLORA? Dietician Karaöz stated that there's no need for expensive supplements or complex diets to strengthen our immune system, and offered the following advice:

Fermented products like pickles, yogurt, kefir, and boza are rich in probiotic bacteria that are friendly to the intestinal flora. These bacteria facilitate digestion, reduce toxins, and strengthen the body's immune system. Consuming a bowl of yogurt, a glass of kefir, or a few spoonfuls of homemade pickles daily can make a significant difference, especially during the fall and winter months.

In order for probiotics to maintain their functions in the intestine, they need foods rich in prebiotics such as onions, garlic, bananas, oats, whole grains, artichokes and asparagus. For gut health, consuming adequate fiber daily plays a key role in maintaining both immunity and overall metabolic balance. Legumes like chickpeas, lentils, and beans are rich in both plant-based protein and fiber.

The Secret to Happiness Also Lies in the Gut . Recent scientific research has revealed a direct link between gut health and mood, said Dietitian Karaöz, adding, "This communication line, called the 'gut-brain axis,' also influences hormones associated with stress, anxiety, and depression. In other words, we need a healthy digestive system to feel happy."