Professor Tim Spector shares the 'number one' way to boost your immune system this winter

A leading food expert has shared his top tips for enhancing your immune system as the chill of winter sets in. The key, Professor Tim Spector revealed, is all about what you eat.

In a video on Instagram, Professor Spector urged the public to concentrate on gut health to maintain robust health throughout the colder months. He stated: "Winter's approaching and with it viruses and infections." People are asking what can I do to maximise my immune system? The number one is the food we eat, the food choices we make."

Referring to research by Zoe Health, which he founded, Tim highlighted that diet is crucial for fighting off infections. "We showed in the Covid pandemic those that had a good diet with plenty of plants that were helping their gut microbes had the best responses to the virus," said Spector. "They recovered quicker."

READ MORE: Nine everyday foods that contain hidden sugar as doctor shares worrying health risks

READ MORE: Three key foods could help cut risk of dementia by 41 per cent

He went on to detail the importance of dietary choices in preparing for virus season, explaining: "So it's really important for you to realise how important your food choices are as you go into the virus season. And the reason is microbes interact, all the time, with our food and based on what food we eat, they will produce chemicals that will stimulate our immune cells. "

In conclusion, Professor Spector emphasised the payoff of cultivating a healthy gut: "So if you give them the right things to eat, they will make sure your immune system is working in top form. So it will fight off the viruses and really reduce that infection to a minimal time. As we get into flu season, maximise your chances, by helping your gut microbiome, do the job."

But how is best to do this? Tim shared four simple steps you can follow.

Eating 30 plants a week

Including a variety of plants in your meals, Tim highlighted: "Our research with the American Gut Project showed that the wider diversity of plants you eat, the more diverse your gut microbiome tends to be."

Eating the rainbow

Fruits and veggies owe their vibrant shades to polyphenols. Choosing these colourful options is key, according to Tim: "By eating a variety of brightly coloured fruits and vegetables you’ll be feeding a variety of different microbes who in turn support your health."

Fermented food

Daily servings of fermented favourites are also on the menu, with choices like sauerkraut, kimchi, and kefir suggested. "The trick with fermented foods is little and often to get the maximum probiotic benefits, including an increase your gut microbiome diversity," he advised.

Avoiding ultra-processed food

However, it's not all about adding; reducing is crucial too. Tim warned against ultra-processed foodstuffs which reportedly account for over half our intake in the UK. He pressed the issue: "Try to swap to whole foods and homemade alternatives wherever possible."