A leading gut health expert has suggested that the age-old adage 'an apple a day keeps the doctor away' may hold more truth than many realise. Dr Emily Leeming, a dietitian at King's College London and author of Genius Gut, says the fruit's benefits for the immune system are often underestimated.
Apples are rich in phytonutrients such as vitamin C and antioxidants, which play a key role in immune function. Vitamin C helps the body produce antibodies and enables immune cells to travel to sites of infection, while antioxidants reduce excess inflammation, potentially speeding up recovery from illness.
Dr Leeming points out that around 70% of immune cells reside in the gut, meaning a healthy gut microbiome is crucial for immune support. She explains that apples contribute in two ways: a single apple contains around 100 million microbes that add to the gut microbiome, aiding digestion and making phytonutrients available to the body. Additionally, an average apple provides around 4g of fibre, which serves as fuel for beneficial gut bacteria that help regulate immune responses.
For those seeking even higher fibre content, Dr Leeming suggests pomegranate, kiwi or raspberries. However, she stresses that no single food can prevent illness. A varied diet with plenty of fruit, vegetables, whole grains, beans, nuts and seeds is recommended to reach the daily target of 30g of fibre.
The good news is that dietary changes can have a rapid effect. Dr Leeming says improvements to the gut microbiome can be seen in as little as three days, meaning that focusing on gut health could help support the immune system relatively quickly.
