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Understanding Gut Health and Immunity

Author's details

  • Dada Hannah Prayer
  • BSc Anatomy; MSc Anatomy (in view)  

Reviewer's details

  • Dr. Khashau Eleburuike.
  • MBBS (Ilorin) MSc. Global Health Karolinska Institute.
  • Resident doctor in family medicine in Northern Sweden.
Understanding Gut Health and Immunity: A Simple Guide for African Patients

Understanding Gut Health and Immunity

Key Messages

Introduction

Key Messages

  • Eat more fiber (vegetables, beans, whole grains)
  • Enjoy fermented foods (yogurt, ogi, garri, kenkey, injera)
  • Drink enough water and keep clean
  • Only use antibiotics when prescribed
  • Manage stress and get enough sleep
  • Breast-feed infants for a healthy start

What Is Gut Health and Why Does It Matter?

Your gut (stomach and intestines) is not just for digesting food. It is a powerful part of your body’s defense system. Inside your gut live trillions of tiny living things called microbes (bacteria, viruses, fungi). These microbes help protect you from sickness, help your body use food better, and talk to your immune system every day.

About 70% of your immune system is in your gut. This means that keeping your gut healthy is one of the best ways to avoid getting sick, especially in Africa where infections and misuse of antibiotics are common.

Discussion

How Does the Gut Help the Immune System?

  • Gut Microbes and Immune Cells: The good microbes in your gut help train your immune system to fight germs and prevent too much inflammation, which can cause disease.
  • Making Helpful Substances: When you eat foods with fiber (like beans, millet, vegetables), your gut microbes turn them into special substances called SCFAs. These help keep the gut wall strong, reduce swelling, and support your immune system.
  • Whole Body Protection: A healthy gut helps your whole-body fight infections, recover faster from sickness, and even respond better to vaccines.

Why Is Gut Health Important for Africans?

African diets are often rich in fiber and fermented foods (like ogi, garri, kenkey, injera). These foods naturally feed the good microbes in your gut and help your immune system stay strong.

However, problems like using antibiotics too often, eating less traditional food, and eating more processed foods can harm your gut microbes and make you more likely to get sick.

For children and babies, a healthy gut helps them respond better to vaccines and protects them from common infections.

How Can You Keep Your Gut Healthy?

Here are simple steps you can take:

  • Eat more fiber-rich foods: Include vegetables, beans, millet, sorghum, and whole grains in your meals.
  • Enjoy fermented foods: Foods like yogurt, ogi, garri, kunu, kenkey, and injera are good for your gut.
  • Drink enough water and keep clean: This helps your digestion and keeps harmful germs away.
  • Avoid unnecessary antibiotics: Do not take for common cold, red eyes associated with catarrh or diarrhoea within a short time. 
  • Manage stress and get enough sleep: Stress and poor sleep can harm your gut health.
  • Breastfeed infants: Breast milk helps babies develop a strong gut and immune system.

Signs Your Gut May Need Help

Watch out for these warning signs:

  • Getting infections often or taking long to recover
  • Stomach problems like diarrhea, bloating, or indigestion
  • Skin rashes, allergies, or swelling
  • Always feeling tired or weak

If you notice these, try to improve your diet and lifestyle, and see a health professional if needed.

 

Conclusion

Your gut is a key part of your body’s defense. By eating traditional, fiber-rich, and fermented foods, and taking care of your overall health, you can help your immune system stay strong. This is especially important in Africa, where infections are common and access to healthcare can be limited. Take care of your gut, and it will take care of you.

References
  1. Ayodele, A. E. (2025). Gut Microbiota-Immune System Cross-Talk: Mechanisms of Microbial Regulation of Host Immune Responses in Health and Disease. International Journal of Scholarly Resources.  
  2. Wits University & Nature (2025). Africa’s Largest Human Microbiome Study: Gut Diversity and Health. 
  3. Stanford Medicine (2025). Gut Health for All: Bridging the Microbiome Research Gap in Africa (AWI-Gen 2 Project).
  4. NIPES Journal (2024). Interactive Role of Microbial Gut and African Diets on Immunity and Health.
  5. MDPI Review (2021). The Interplay between the Gut Microbiome and the Immune System in Infectious Diseases.