Nutrition Expert Shares Key Dietary Strategies to Combat Covid

Professor Tim Spector, a leading nutrition specialist and professor of genetic epidemiology at King’s College London, has emphasized the importance of dietary choices in enhancing the body’s defenses against viruses, including Covid-19. His insights suggest that proper nutrition can potentially mitigate the risk of severe complications, such as long Covid.

Spector, who founded the Zoe Health App, highlights the significant relationship between digestive health and immune function. He identifies inflammation as a critical factor contributing to serious complications associated with Covid. A robust gut microbiome is essential for effective viral protection and plays a role in preventing the overactive immune responses linked with lingering symptoms of long Covid.

In his remarks, Spector stated, “We now know that most of our immune system is in our gut and the way it gets its signals, and it understands what’s going on around it is through the gut.” He added that a diverse range of gut microbes can enhance immune system control, enabling the body to appropriately respond to viral threats like Covid-19.

“People eating junk food are likely to have an inflamed gut microbiome that’s trying to put out fires all over the place,” Spector explained. This inflammation can hinder the body’s ability to combat genuine viruses effectively. He advocates for a diet rich in plant diversity, fermented foods, and a high fiber intake while advising against ultra-processed foods.

Shifting dietary habits is particularly relevant given Spector’s warning about the increasing frequency and intensity of pandemics. He urges individuals to reconsider their eating patterns to better prepare for potential health crises, as noted in a report by Bristol Live.

Currently, Britain is the leader in ultra-processed food consumption in Europe, with 57% of daily food intake consisting of these products. Spector describes ultra-processed foods as “edible food-like substances” that compromise essential nutrients, such as fiber, essential for health. He elaborated, “They take the essential extracts from food and they combine them in different ways,” often requiring additives to make these products resemble real food.

To bolster gut health, Spector recommends aiming for 30 different varieties of plants each week and emphasizes the benefits of fermented foods, particularly kefir. In earlier comments made in November 2024, he outlined the advantages of these foods, noting their positive interaction with gut bacteria and their role in supporting the immune system against infections, allergies, and even cancer.

Despite the benefits of fermented foods, Spector advises caution regarding sweetened yogurts laden with additives. He encourages the consumption of high-quality products in moderation throughout the day. He referenced an American clinical trial that found participants consuming four to five small portions of fermented food daily had significantly improved blood indicators of inflammation and immune response within just two weeks.

“So, if you have one or two portions daily, you will likely also benefit,” Spector concluded, underscoring the importance of dietary choices in maintaining health and fortifying the immune system against Covid-19 and its long-term effects.