The Gut-Immune Connection You Can’t Afford to Ignore

Jaime Heer, FNTP, RWS
Apr 26
3 min read

Updated: Apr 29

My Personal Journey: What I Wish I Knew Sooner

I can remember my mom saying that I was the “sickly kid” in my family. Frequent colds, ear infections, skin redness & rashes, brutal allergies, headaches, constipation and as I got older, depression and acne.

Instead of connecting the dots, doctors gave me antibiotics, creams, and a whole lot of “you'll probably grow out of it."

This is me at 7 years old. My mom cut my hair.

Spoiler alert: I didn’t grow out of it.

What no one told me? All those symptoms were connected — and my gut was at the center of it all.

Looking back, if I had known then what I know now — that my diet, lifestyle, and gut health were at the core — I might have been able to avoid developing an irreversible autoimmune disorder - Type 1 Diabetes.

It wasn’t until I started focusing on my diet, digestion & stress management that I finally began to notice my symptoms start to subside — and my body & mind began to thrive.

That’s why I’m highlighting this here on my blog.

Because so many people are living with “everyday” symptoms that are deeply interconnected with gut health, even if it doesn’t seem obvious at first glance.

The Gut-Immune Connection

When we think about the immune system, we often picture it as a separate army patrolling our bodies, fighting off invaders. But did you know that nearly 70% of your immune system lives in your gut?

That’s right — your gut isn’t just responsible for digestion; it’s also your body’s frontline defense system.

Here’s how the two are connected:

1. The Gut Microbiome Is Your Body’s Security Team

Inside your intestines, trillions of bacteria — called the gut microbiome — are hard at work. The right balance of good bacteria helps train your immune system to recognize friend from foe. When your microbiome is thriving, it supports immune resilience, reducing your chances of getting sick or developing chronic inflammation.

2. The Gut Barrier Protects You

Your gut lining acts like a smart security gate, deciding what gets absorbed into your bloodstream and what stays out. If that lining gets damaged (think: processed foods, starchy carbs & sugar, chronic stress, antibiotics), it can lead to a “leaky gut,” where harmful invaders slip through and trigger an immune response. This constant immune activation can lead to food sensitivities, autoimmune issues, and systemic inflammation.

3. Communication Lines Are Always Open

The gut and immune system are in constant conversation. Gut bacteria produce signaling molecules (like short-chain fatty acids) that tell immune cells how to behave — whether to attack, tolerate, or repair. A healthy gut encourages a calm, balanced immune response instead of one that's overactive or sluggish.

Surprising Signs Your Gut Could Be Struggling:

🛡️ Immune & Inflammatory Symptoms
- Frequent colds, infections, slow recovery
- Seasonal allergies, sinus congestion, respiratory issues
- Autoimmune conditions
- Joint pain or stiffness
🌸 Mood, Skin & Hormone Symptoms
- Acne, eczema, rashes, or unexplained skin irritation
- Anxiety, depression, brain fog, or low energy
- PMS, heavy periods, irregular cycles, PCOS, or hormone-driven conditions
🔥 Metabolic & Digestive Symptoms
- Food sensitivities or intolerances
- Elevated cholesterol or triglycerides
- Weight gain or difficulty losing weight
- Bloating, gas, constipation, or diarrhea
- Intense sugar or carb cravings

If you're checking off more than a couple of these, your gut could likely use some extra support!

How to Support Your Gut for Better Immunity:

Chew your food thoroughly — digestion starts in the mouth, and proper chewing takes the burden off your gut and helps you absorb more nutrients.
Eat fiber-rich foods like fruits, vegetables, and legumes to feed the good bacteria that keep your immune system strong.
Incorporate fermented foods like sauerkraut, grass-fed or coconut yogurt, kefir, and kimchi for a natural boost of probiotics that help balance your gut microbiome.
Eat in a calm, relaxed state ("rest to digest") to support optimal digestion and nutrient absorption — rushing or eating while stressed can impair digestion & gut function.
Minimize processed foods and refined sugars, which feed harmful bacteria and disrupt gut balance.
Manage stress with practices like deep breathing, meditation, or gentle movement — stress weakens both your gut and immune defenses.
Prioritize sleep, hydration, and regular movement, which all play vital roles in maintaining a healthy gut and a strong immune system..
Take a quality probiotic supplement to ensure a diverse and robust microbiome.

A strong immune system starts with a healthy gut. Taking care of your digestion isn’t just about comfort — it’s about fortifying your body’s natural defenses for better energy, fewer illnesses, and a higher quality of life.

Ready to strengthen your gut-immune connection?

Click below to learn more about my Ultimate Gut Reset, a 12 week step-by-step program to help you optimize your gut health to feel AMAZING from the inside out: