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15 Nutrition Habits That Support Immunity

Updated: Aug 23, 2021

The immune system monitors the body on a cellular and molecular level to maintain a harmonious, healthy inner state called homeostasis. Try incorporating the following dietary habits into your regular routine.

1. Eat a whole-food, primarily plant-based diet.

2. Consume 25–30 grams of fiber daily.

3. Eat a majority of meals cooked—90%

cooked and 10% raw.

4. Eat organic foods whenever possible.

5. Choose mostly unsaturated fat sources

(nuts, seeds, avocado, salmon and halibut) and limit saturated-fat consumption (land animals, dairy, fried foods and bakery goods).

6. Feed your microbiome with prebiotic-rich foods, like leeks and bananas, and fermented foods, such as sauerkraut and tempeh.

7. Remove processed and packaged foods from your everyday diet.

8. Limit stimulants such as coffee to occa- sional use; they shouldn’t be required for daily functioning.

9. Slow down and chew food thoroughly. 10. Limit eating amid stressful emotions like

worry, grief, shame, frustration or anger. 11. Avoid processed sugars and artificial


12. Cook with healing spices and herbs,

including turmeric, cumin, cinnamon, ginger, basil, fennel, cayenne, cloves and black pepper.

13. Diversify your diet by eating on at least a 4-day rotation, with a new food incorpo- rated weekly.

14. Be fully present for the dining experience. Eat mindfully.

15. Get in the kitchen and play a proactive role in your health. Know exactly what’s in your meals.

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