Sarah's Health Notes: Ward off colds and flu with probiotics

Over the last decade, a stack of research has highlighted the vital importance of the 100 trillion (give or take a few!) microorganisms living in our gut. This includes at least 1000 different species of bacteria.  All these microorganisms are collectively called the microbiota (sometimes gut flora). Medical experts also refer to the microbiome, which means the genetic composition of the microbiota.

Nearly 70 per cent of the immune system – your body’s defenses against enemies (pathogens) - is found in your gut so keeping that healthy is a no brainer. You can do this by feeding the good gut bugs, which need help to crowd out the bad guys also inhabiting your gut.

As well as eating well (see below), many studies now show that taking a well-chosen probiotic can help support your immune system and defend it against cold and flu viruses.

There are lots of strains of these beneficial bacteria, which support our bodies in different ways. The two that consistently show up in studies on colds and flu are lactobacillus and bifidobacterium.

I’m currently taking the new Solgar Ultibio, £26.99 for 30 Immune vegetable capsules, which contain two lactobacillus strains plus vitamins A, B12 and D3. (Think this really helps as I haven’t caught my husband’s horrible fluey cold so far despite being Florence Nightingale for five days…)

For people who often fall prey to infections, pharmacist Shabir Daya recommends Daily Immunity/£26 for 60 capsules, which contains both lactobacillus and bifidobacteria plus potent herbs, medicinal mushrooms, zinc and vitamins C and D3. (I’m giving my husband this.)

I also recommend OptiBac Probiotics For Daily Immunity/£11.29 for 30 capsules, which contains the two good bacteria strains plus a specific combination of polyphenol antioxidants. This can be given to children from four upwards.

If you do catch a cold or cough, try Pukka Herbs Elderberry Syrup/£12.46 for 100 ml, with soothing manuka honey and thyme. Elderberry shortens the duration of viral replication.

Dietwise, do make lots of nourishing vegetable soups full of prebiotics to provide nourishment for the good bugs. Prebiotics are naturally present in garlic, onions, leeks, chicory and Savoy cabbage. Chick peas, lentils and soy beans (edamame) are also excellent sources.

Breakfast on oat porridge with bananas, almonds, flaxseed and full-fat bio yogurt and you’re helping to prime your immune system every morning.

Probiotics are found in many fermented foods, including natural bio-yogurt, sauerkraut, kefir and kimchi plus kombucha, miso and tempeh. So feast on those too and outwit colds and flu this winter.