Supercharge your gut-lung connection with these natural foods

You’ve probably heard of the gut-brain connection, but did you know the gut and lungs are connected, too?

Emerging research about the gut-lung axis shows that the trillions of gut microbes don’t just support digestion; their role goes way beyond the gut. The balance of microbes in the gut influences immunity and inflammation in the lungs, and vice versa.¹ This is especially relevant during winter when colds, flu, and other respiratory infections are more prevalent. But it is crucial for year-round resilience, too!

Research shows gut-derived substances such as short-chain fatty acids (SCFAs), or postbiotics, travel through the bloodstream and help calibrate immune responses in the lungs.² These beneficial postbiotics are created when gut bacteria ferment fibre. Imbalances within your gut microbiome may contribute to inflammatory lung conditions, including asthma.³

The great news is that many herbs and foods traditionally used for respiratory health also nurture your gut microbiome, supporting the vital connection between the gut and lungs.

Herbs that nourish your gut and lungs –

Liquorice root – soothing for the respiratory tract, supports mucous membranes and provides gentle prebiotic action within the gut.⁴ Liquorice root can be found in our Complete Prebiotic powder – the perfect food for your good gut bugs!

Ginger – reduces inflammation, supports circulation to the lungs, aids digestion and motility in the gut.

Thyme – antimicrobial and lung-supportive. It is also beneficial for digestion and gut microbial balance.⁵

Oregano – naturally rich in antioxidants and antimicrobial compounds, helping to clear the chest and support gut balance.⁶

Peppermint – opens airways, eases bloating and supports digestion.

Nettle leaves – rich in minerals, supports digestion, and helps reduce inflammation in the airways.⁷

Golden rod – traditionally used to ease seasonal allergies and congestion, it supports the urinary and digestive systems, providing a broad spectrum tonic effect.⁸

Mullein – coats irritated tissues, calming both the respiratory tract and the gut lining.⁹

Foods that support your gut and lungs –

Fermented foods like kefir, sauerkraut and kimchi support the gut microbiome, strengthening the lungs’ resilience.

Garlic and onions – contain sulphur compounds that strengthen immunity, support gut microbes and the lungs.¹⁰

Leafy greens – provide fibre for the gut and antioxidants for lung tissue protection.

Apples – rich in quercetin, supporting lung function and food for your good gut bacteria.¹¹

Legumes such as lentils, chickpeas and beans are rich in fibre and plant protein. They feed your gut microbes while supporting healthy weight and stable blood sugar, which are linked to better lung capacity.

Olive oil – a cornerstone of the Mediterranean diet for good reason! It’s rich in polyphenols and healthy fats that soothe inflammation in both the gut and lungs.

Fatty fish such as mackerel, salmon and sardines are packed with omega-3 fatty acids. These fatty acids reduce systemic inflammation, support gut lining integrity and may help improve lung function in conditions like asthma.

Beetroot and beetroot greens – high in nitrates, they improve blood flow and oxygen delivery, supporting lung performance. Beetroots also contain fibre and antioxidants to nourish gut health.

Medicinal mushrooms like reishi, shiitake, and maitake act as immune modulators, helping to balance the immune response. They are essential for the gut-lung axis, where too much inflammation can trigger asthma, allergies, or infection. Through their rich beta-glucan content, they also feed beneficial gut bacteria.

Practical ways to add these herbs and foods into your day –

Start your day with hot water, lemon juice and grated ginger.

Include fermented foods like kefir once a day.

Try our Complete Mushroom Blend. Great added to hot drinks or a tasty smoothie!

Drink natural herbal teas daily. Our Get Me Through The Day and Tummy Teas contain peppermint leaf and other beneficial herbs.

Add garlic and thyme to soups, stews and roast vegetables.

Think of your gut and lungs as partners in health. Choosing herbs and foods that nourish both will support digestion and immunity, and create a strong foundation for overall well-being.

For more information about the gut-lung connection, check out Shann’s article – Breathe easy! Boosting your gut-lung connection for October

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.