11 Immunity-Boosting Foods to Strengthen Your Body Naturally

6. Fermented foods (yogurt, kefir, idli/dosa batter)

Fermented foods supply live microbes that can support gut health, which in turn plays a major role in immune regulation. Yogurt with live cultures and kefir are accessible options in North America; look for labels that say "live and active cultures." In Indian households, idli and dosa made from fermented rice and lentil batter offer both convenience and gut-friendly microbes when prepared traditionally. Regular intake of fermented foods is associated with reduced inflammation and improved immune markers in some studies (Medical News Today). For those new to fermented foods, start with small portions to monitor tolerance, especially if you have histamine sensitivity or are on certain medications. Homemade curd/dahi and kefir can be cost-effective, but store-bought Greek yogurt or kefir work well as substitutes. Add these to breakfasts, smoothies, or use dahi as a cooling side with spicy curries. If you have a weakened immune system or specific medical conditions, check with your clinician before increasing fermented food intake.