Stay healthy this fall: These are the 6 foods you should eat and avoid according to a dietitian

With the cozy weather and colorful leaves of fall, there also comes a higher risk of catching colds and flu. However, the type of foods and drinks you incorporate into your diet can make a difference in keeping your immune system strong and making you feel better throughout the season. Want to know more about what you should keep on and off your grocery store list?

Registered dietitian Kayla Farrell recently shared her expert advice on the best and worst foods for immune health. By making smart choices, you can give your body the support it needs to stay healthy during fall and winter. Let’s review her main suggestions.

What you should eat to stay healthy

1. Greek yogurt: Greek yogurt is a powerhouse for gut health as it is packed with probiotics, the beneficial bacteria that support a balanced microbiome. A healthy gut is essential for a strong immune system, better digestion, and even improved mental health. Choose unsweetened varieties and pair them with toppings like fresh fruit or a drizzle of honey for a nutritious boost.
2. Bell peppers: These are loaded with vitamins A and C, which help fight infections and protect your cells from damage. Plus, their vibrant colors make them a fun addition to meals. Whether eaten raw, roasted, or sautéed, they’re a versatile choice full of nutrients.
3. Turmeric: This golden spice is more than just a flavor enhancer, it’s a natural anti-inflammatory agent. Turmeric contains curcumin, a compound that helps your body reduce inflammation. Maximize its benefits by pairing it with black pepper, which enhances curcumin absorption.

What you should avoid for a stronger immune system

1. Fried and processed foods: Foods like fries, chips, and packaged snacks may be tempting, but they’re loaded with unhealthy fats, salt, and preservatives. These can contribute to inflammation and weaken your immune system. In addition to this, high-heat cooking methods like frying produce advanced glycation end products (AGEs), which negatively affect your gut microbiome, a central player in immunity.
2. Alcohol: Drinking excessive alcohol can seriously damage your immune health too. Alcohol dehydrates the body, causes inflammation, and disrupts the gut microbiome. It can also interfere with sleep, which is essential for staying healthy. Practicing moderation is key to protecting your body.
3. Caffeine: Too much caffeine may also lead to dehydration, disrupt your sleep cycle, and increase stress levels, all of which weaken your body’s defenses. Caffeine can interfere with the production of white blood cells, which contribute to fighting infections. Try to limit your intake or opt for decaffeinated alternatives when possible.

As you can see, by making simple dietary adjustments and following Kayla Farrel’s suggestions, you can boost your chances of staying away from the flu this fall and improve your overall health. Incorporate immune-supporting foods like Greek yogurt, bell peppers, and turmeric into your meals, and steer clear of fried foods, alcohol, and excessive caffeine. Your immune system will thank you, and you’ll enjoy the season without the sniffles.