Four foods to include in your diet to boost your immune system during flu season

Dr Hilary believes flu is 'more of a risk' than Covid this winter

Nutritionist Kerri Ferraioli, working on behalf of YorkTest, shared four dietary tips for flu season.

Starting off with breakfast, Kerri recommended a bowl of porridge with sliced banana and raspberries.

Oats and fruit contain fibre, which is great for your gut health, said Kerri.

“It’s recommended to eat 30g of fibre a day,” Kerri added.

Fibre-rich sources include:

• Oats
• Avocados
• Raspberries
• Black beans.

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When it comes to snacking between breakfast and lunch, Kerri suggested yoghurt.

This type of fermented food is “packed with good bacteria, or probiotics”.

When eaten regularly, you can expect the health of your gut to improve.

“UK adults are recommended to have between five and 20 billion probiotic bacteria a day,” said Kerri.

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Other sources of probiotic superfoods include:

• Fermented pickles
• Kefir
• Kombucha
• Kimchi
• Sourdough bread
• Some types of cheese.

“For a probiotic punch, try a ploughman’s sandwich on sourdough bread for lunch,” said Kerri.

Prebiotics are also needed, which act as nutrients for the good bacteria in your gut.

“You’re probably already eating prebiotics if you have a high-fibre diet, although increasing your intake will only help you feel the benefits,” said Kerri.

Prebiotic superfoods:

• Garlic
• Onions
• Unripe bananas
• Artichokes
• Whole oats
• Apples
• Chicory root
• Dandelion greens
• Asparagus
• Ground flaxseed.

“Making an apple and flaxseed crumble would be perfect for a prebiotic-packed treat, high in pectin, lignans and resistant starches to support good gut health,” said Kerri.

In addition to healthy foods, there is one key way to protect yourself from the flu.

Dr Mary Ramsay, Director of Public Health Programmes at UKHSA, said: “Our flu campaign this autumn has got off to a great start with vaccination rates across all at-risk groups up on last year.

“Heading into winter, the flu vaccine offers the best protection against what can be a very severe illness for the more vulnerable.”

Dr Rasmsay urges all those eligible for the flu jab to get vaccinated “as soon as possible”.

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