Top Foods You Must Eat This Week to Avoid Colds and Flu, According to a Dietitian
As winter illnesses surge, a leading dietitian is urging everyone to make immediate dietary changes to enhance gut health and strengthen the immune system. Dr. Megan Rossi, a registered dietitian and gut health scientist, shared her expert advice on Instagram, encouraging people to take action “this week” to ward off colds and flu.
“Fighting off a cold or the flu? After all the festive fun and family get-togethers, you might have shared more than just presents this season,” Dr. Rossi noted. With the “quad-demic” driving up flu cases, she emphasized the vital connection between gut health and immunity, calling it the body’s “first line of defense.”
Dr. Rossi recommends incorporating nine “science-backed” foods into your diet over the next seven days. She also highlights the importance of a diverse range of plants, as greater gut microbiome diversity is associated with a reduced risk of respiratory infections, including the flu and COVID-19, reported by the Daily Record.
“These foods are packed with nutrients like vitamins A, D, C, E, B6, and B12, along with minerals such as zinc and selenium, as well as flavonoids, fiber, omega-3, and curcumin,” she explained. Each contributes to a stronger immune system.
The nine immunity-boosting foods are:
Carrots
Sun-exposed mushrooms
Broccoli
Walnuts
Firm tofu
Barley grains
Raw garlic
Turmeric
Chia seeds
Dr. Rossi singled out firm tofu, explaining that it is “nearly double as nutrient-dense” compared to silken tofu due to its reduced water content. She stressed the importance of incorporating as many of these foods as possible into meals throughout the week.
For those already battling winter illnesses, the NHS advises steps such as staying hydrated, resting, and soothing sore throats with salt water gargles or hot lemon and honey drinks. Medicines like paracetamol and ibuprofen can alleviate aches and fever, while decongestants may relieve blocked noses but are not suitable for children under six.
Dr. Rossi’s advice aligns with a growing body of research linking gut microbiome health to immune resilience. By following her recommendations and adopting simple NHS-approved remedies, you can better protect yourself and your family during the colder months. “It’s time to start tapping into your gut-immune connection,” she said, encouraging everyone to take charge of their health this winter.