Tips to maintain gut health and immunity over the coming months

Thank you to accredited dietitian Katie Benton for providing these tips.

With the lead up to winter and in the context of COVID-19, now is the time more than ever to ensure that the foods you are choosing to eat are supporting your immune system and gut health.

You don’t need to spend a fortune or seek out fancy products to get the most powerful food sources to support your health and wellbeing. Fruit, vegetables, fibre and water can be easily obtained, and these foods are where the powerful nutrients are obtained.

A good idea is to complete a fruit and vegetable shop and plan a day of cooking and freezing meals, this will ensure you have ready-to-eat, nutritious meals at your fingertips.

In the coming months, some powerful immune and gut boosting fruits and vegetables that will support your health include:



Apples, pears, strawberries, raspberries, oranges, bananas, lemons, limes, kiwi fruit and pumpkin


Broccoli, cabbage, capsicum, carrot, cauliflower, fennel, celery, kale, spinach, sweet potato, silverbeet, eggplants and zucchini

Herbs and Spices:

Basil, chives, dill, ginger, garlic, mint, lemongrass, parsley and rosemary

Gut health:

Yoghurt – look for yoghurt that have live and active cultures to stimulate your gut health. Add yoghurt to your breakfast cereal or smoothie. Plain Greek yogurt can also be added to curries and soups.


Keep the skins on your fruit and veg, include wholegrain cereals, legumes, nuts and seeds.

Add beans into soups, casseroles and pasta sauces, use whole grain bread and sprinkle nuts and seeds into main meals, smoothies or breakfast cereals


During the cooler months it can be more difficult to meet your fluid requirements, however drinking more herbal teas, adding flavour to your water e.g. fresh mint/lemon or lime and keeping a water bottle with you can help to keep you on track. Water is essential to keep your body alive!