A diet high in vitamin A and fiber can fight off the effects of food allergies (like peanuts) by boosting your immune system, a recent University of Australia study found.

Basically, the fiber gives your gut bacteria the fuel they need to make short-chain fatty acids, which help control any allergic food reactions. Meanwhile, the vitamin A helps those same fatty acid cells continue to function properly.

Here, Jennifer McDaniel, M.S., R.D.N., offers up the foods highest in both and how best to incorporate them in your daily life.