Lillian Wilson

Immunity Food Fix by Donna Beydoun Mazzola

With the book ’Immunity Food Fix,’ discover how diverse plant-based nutrition improves immune function and overall health.

Immunity Food Fix
“The wrong food choices are at the root of our epidemic of chronic disease. Dr. Mazzola shows you how to use food as medicine…” 
– Dr. Becky Campbell, DNM and author of ’The 30-Day Thyroid Reset Plan’

Recent research by the National Institutes of Health has uncovered an interesting connection: including a variety of fruits and vegetables in our diets might not only improve well-being but could also extend our lifespan. This study suggests that consuming around five servings of these plant-based foods each day could lead to a reduced risk of heart and respiratory disease-related deaths. This finding emphasises the vital role of our dietary choices in shaping our health and longevity, prompting us to rethink the impact of natural foods on our overall well-being.

In this review, we will explore a book that dives deep into this topic. ‘Immunity Food Fix, authored by Donna Mazzola, offers a comprehensive guide on using food to boost our immune systems and enhance overall health.

Author’s background

Donna Mazzola, PharmD, MS, is a pharmacist, nutritionist, and the founder of @Dr.AutoImmuneGirl, a rapidly growing platform centred around immunity and autoimmunity topics.

Donna Mazzola (r)

With a background in pharmacy and a fascination for natural healing, Donna recognised the synergy between nutrition and medicine in influencing disease after her own diagnosis of Hashimoto’s Disease in 2015. She acquired a master’s degree in Functional Medicine and Human Nutrition and established Dr. AutoimmuneGirl, aiming to empower individuals with the knowledge to proactively manage their health.

What is the book about?

‘Immunity Food Fix’ by Donna Mazzola is a comprehensive guide that illuminates the profound impact of nutrition on immune function and overall health. Through a selection of the top 100 immune-boosting superfoods, the book delves into the pivotal role of the immune response in shaping various aspects of well-being, from protection against illnesses to managing chronic conditions and even the ageing process. Mazzola emphasises the transformative potential of dietary choices, highlighting how they can either fortify or compromise the immune system and, by extension, overall health.

The book’s central principle revolves around the concept of eating the rainbow, as it organises superfoods based on their predominant benefits and associated bio-nutrients, often tied to the colour of the food. For example, the author recommends red foods like cherries and pomegranates for their anti-inflammatory properties, while green foods like kale and broccoli aid detoxification.

Furthermore, the book emphasises the approachable nature of its advice, making the integration of these superfoods not only health-conscious but also enjoyable. It also highlights the financial and holistic advantages of using food as a form of medicine, promoting its cost-effectiveness and absence of side effects compared to supplements, as whole foods provide nutrients in their most holistic forms.

Table of contents

  • Introduction Behind Dr. AutoimmuneGirl
  • Chapter 1 Understanding the Immune System
  • Chapter 2 Immunity in the Gut and the Autoimmune Connection
  • Chapter 3 Eat the Rainbow
  • Chapter 4 Restoring Roots
  • Chapter 5 Supporting Seeds
  • Chapter 6 Nutritious Nuts
  • Chapter 7 Opportune Oils
  • Chapter 8 Purifying Proteins
  • Chapter 9 Healing Herbs
  • Conclusion It’s Not One Size Fits All
  • Glossary
  • References
  • Acknowledgments
  • About the Author
  • Index

Three key takeaways from ‘Immunity Food Fix’

1Our immunity vastly depends on nutrition

With 70% of our immune system residing in the gut, our dietary choices profoundly shape immune responses and health outcomes. Autoimmune diseases stem from immune system breakdown, often fueled by chronic inflammation triggered by inflammatory elements present in the standard American diet.

The book highlights the pivotal role of nutrition and essential nutrients in supporting the immune system. Nutrients form the foundation of cellular function, impacting tissues, organs, and overall health. Optimal nutrition fosters vibrant health, while poor choices compromise it.

2By eating the rainbow, we can ensure the strength of the body’s defence system

The author promotes the idea of eating the rainbow as a way to boost the body’s defence and healing mechanisms. Phytonutrients, found abundantly in plants, underscore their immune-boosting and health-supporting attributes. These bioactive compounds, responsible for colours and flavours, play a pivotal role in disease prevention, inflammation reduction, and immune fortification.

Plant-based foods encompass over 5,000 phytonutrients, each contributing to processes like detoxification, hormonal balance, and immune reinforcement.

By recognising each colour’s distinct contributions, a holistic understanding of the importance of eating the rainbow emerges. From the anti-inflammatory prowess of red foods, hormone regulation of oranges, gut health with yellows, and detoxification via greens, to antioxidant-rich blues and purples, the intricate web of nutrient interactions reveals why variety is paramount.

3A universal nutrition plan does not exist. Expand your knowledge to create your own nutrition plan that will address your problems and needs

What is really valuable about the book is that the author does not promote a one-size-fits-all approach. Mazzola recognises that navigating the abundance of food options and their potential benefits can be overwhelming, but it is crucial to endeavour to create a personalised nutrition plan. Our unique physiological composition, shaped by genetics and environment, interacts to influence our well-being.

However, the nutrition recommendation that will find an extensive appeal, especially from our immune systems, is that embracing a wide array of phytonutrients from plants, nuts, and seeds can counter inflammation, which is a culprit of most chronic diseases. Incorporating nine to twelve daily servings of diverse plant-based foods and understanding their functional properties empower personalised healing.

The transformational knowledge that food is medicine counters the prevailing Western diet’s contribution to chronic diseases. Armed with this wisdom, it is never too late to make changes – opting for a diet rich in whole foods, fibre, essential nutrients, and phytochemicals can fortify your immune system, reverse chronic ailments, and foster enduring health.

Overall rating & strengths and weaknesses, according to readers’ reviews

The book has gotten 4.25 ⭐️ on GoodReads.


  • Offers practical advice, inspiring readers to diversify their diets with a range of plants, encouraging exploration of new flavours and ingredients.

  • Provides in-depth insights into each food’s scientific basis, health benefits, consumption methods, purchasing guidance, and specific illnesses it can combat.

  • Has a clear and informative layout.

  • Written in an accessible reader-friendly style.


  • Readers well-versed in health and nutrition may find the book simplistic, lacking in-depth information that caters to those with a more advanced understanding of the subject.

Best quotes from ‘Immunity Food Fix’

“If 70 percent of our immune system is in our gut, what we put in affects what comes out. A broken immune system can lead to the development of an autoimmune disease. Chronic inflammation is a key contributor to this, and our standard American diet (SAD) includes a plethora of inflammatory foods, food additives, convenience foods, and processed foods. Even more important, the foods consumed are stripped of all nutrients our body needs to function.”
“Every food provides nutrients that contribute to the function of the ‘machine’ better known as the human body. Every color plays its role, and what they can produce synergistically together is fascinating.”
“Humans have been using herbs as far back as 60,000 BCE. At that time, humans looked to animals to see what plants they were consuming to determine their safety. Thankfully, research and science have allowed us to better understand herbs and ensure they are consumed appropriately and safely. In the nineteenth century, herbs were being isolated for drug development, and today 70 percent of medication for cancer treatment comes from plants.”

Final takeaway

‘Immunity Food Fix’ by Donna Mazzola is a highly informative and accessible guide that highlights the crucial relationship between nutrition and immune function. With a background in pharmacy and a passion for natural healing, Mazzola offers personalised insights into immune-boosting foods, making the book essential for those seeking to enhance their health through diet. The book’s user-friendly style and visually engaging layout cater to both newcomers to healthy eating and those pursuing a better understanding of the immune-nutrition connection.

‘Immunity Food Fix’ is an excellent read for people who are new to the topic of nutrition and are willing to proactively strengthen their immune systems and take control of their health.

Where to buy

You may purchase ‘Immunity Food Fix’ on Amazon at the best price. It is available in paperback and Kindle versions, so you may choose an option that appeals to you the most.

Healthypedia FAQ

Despite its valuable insights, experienced readers in nutrition may perceive the book as introductory.

While immune health is a central theme, the book also covers broader aspects of well-being, including disease prevention, chronic conditions, and the impact of nutrition on overall health.

Absolutely, the book provides practical advice on incorporating immune-boosting foods into your diet, emphasising the importance of diversity and offering guidance on consumption.

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