Flu season officially starts this week, according to the Centers for Disease Control and Prevention, and starts to peak around November, although any one can catch a virus at any time. So, while a certain diet or vitamin supplement canâ€™t prevent you from catching a bug, keeping your immune system in tip-top shape with a healthy diet is the best way to minimize symptoms when they happen.

Eat Plenty of Fiber

Fiber is not only good for your heart and your digestive system, it may also be beneficial for fighting bacteria and viruses. Beta-glucan, a component of fiber (particularly oat and barley), may activate white blood cells known as macrophages and neutrophils which can assist the immune system in defending itself against invaders. While it is recommended that adults get at least 25 grams of fiber a day, most Americans tend to get only around 11 grams â€“ primarily because of a dependence on refined flour products and not eating enough fruits and vegetables. Try including oatmeal for breakfast or sneak some barley into a hot soup this winter.

Speaking of fresh fruits and vegetables, these are harder to come by in winter months, but donâ€™t discount them altogether. Winter vegetables such as squash, pumpkin, and sweet potatoes are rich in antioxidants that support immunity. And remember that frozen fruits and vegetables retain their vitamin and mineral content year-round.

Switch from Saturated Fat to Unsaturated

Itâ€™s understandable why so many people gain weight in the winter with comfort foods containing lots of fat and calories being a choice during cold weather months. While you should definitely try to steer clear of artery-clogging saturated fats, there is no reason to go completely fat-free. In fact, cutting out too much fat could be harmful to your health as it is necessary for the absorption of certain vitamins such as vitamin A, important for the functioning of the immune system. For cooking, use oils such as olive and canola for cooking and avoid processed foods that contain either saturated fat (lard, palm oil) or those with trans fats.

Try Yogurt with Live Cultures

Even those who believe themselves to be lactose intolerant can usually tolerate yogurt. The culturing process makes it more digestible than liquid milk, so adding yogurt to your diet not only ensures calcium for good bone health, the probiotics may actually help boost immunity. Probiotics are bacterial cultures in yogurt that may stimulate infection-fighting white cells in the blood stream. Yogurt may also help combat some infections and can help the body absorb certain vitamins (in particular, B vitamins). And if you do catch a bug and experience unwanted gastrointestinal side effects from the antibiotic, yogurt may help with that too.

Drink Tea

Hot beverages are very comforting when you have a cold or the flu, but did you know they may also help you avoid sickness too? Green tea is well studied for containing antioxidants that can benefit the immune system, but if you prefer other types of tea you arenâ€™t left in the cold. Chamomile tea, according to recent research, has also been studied for its beneficial polyphenol content, which has been associated for increased antibacterial activity. A compound called alkylamine, found in all teas, keep immune system T-cells at a state of â€œreadinessâ€ to help fight bacteria and other allergens.

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