What Foods To Eat If You Have Autoimmune Disease
Autoimmune diseases (AI) affect the body's immune system, making it overactive and prone to attacking healthy tissues. These diseases are often chronic and can affect various parts of the body, including the joints, skin, and organs. While there is no cure for AI, research has shown that specific diets can help manage symptoms and reduce inflammation.
The Link Between AI and What You Eat
While the exact causes of AI diseases are not fully understood, research has suggested that genetics, environmental factors, and diet may all play a role. Research has shown that specific foods may trigger or worsen symptoms, while others may help reduce inflammation and improve immune function.
Gluten, a protein found in wheat, barley, and rye, has been identified as a trigger for an immune and inflammatory response. High sugar consumption has also been linked to inflammation and obesity, both of which increase the risk of AI diseases. And some individuals may benefit from reducing or eliminating dairy from their diets. All of these are readily eaten in the all too common Western diet which is proof that changing away from this typical American diet can improve your health.
What Diets Are Often Recommended for Those With AI?
Anti-Inflammatory Diet
One diet that has gained popularity in recent years is the anti-inflammatory diet. This diet involves consuming whole, nutrient-dense foods that are high in anti-inflammatory compounds such as fruits, vegetables, whole grains, nuts, and fatty fish. Medical research has shown that this diet can reduce inflammation and improve symptoms in AI diseases such as rheumatoid arthritis and lupus.
According to a review article published in the Journal of the Academy of Nutrition and Dietetics, "Inflammation plays a pivotal role in the development and progression of autoimmune disorders, and dietary factors can modulate the inflammatory response. Anti-inflammatory diets, which are generally high in vegetables, fruit, whole grains, nuts, and fatty fish, and low in saturated fats, refined grains, and added sugars, have shown promise in reducing the risk of chronic diseases associated with inflammation, including autoimmune disorders."
Mediterranean Diet
Another diet that has been found to be effective in managing AI diseases is the Mediterranean Diet. This diet is rich in fruits, vegetables, whole grains, lean protein, and healthy fats such as olive oil. Studies have shown that this diet can reduce inflammation and improve symptoms in rheumatoid arthritis.
A randomized controlled trial published in the Journal of Rheumatology found that "In patients with rheumatoid arthritis (RA), adherence to a Mediterranean diet led to significant improvements in disease activity and physical function, compared to a control diet."
Low Saturated Fat Diet
A low saturated fat diet has been found to be beneficial, especially for those with multiple sclerosis. This diet involves avoiding saturated fats found in animal products such as meat, butter, and cheese, and instead opting for plant-based sources of fats such as avocado, nuts, and seeds. The Overcoming Multiple Sclerosis program recommends this diet as part of its approach to managing multiple sclerosis symptoms.
According to a systematic review published in the Journal of Neurology, Neurosurgery, and Psychiatry, "Evidence suggests that a low-fat diet, particularly one low in saturated fat, may be beneficial in reducing the risk of relapse and disability progression in multiple sclerosis (MS)."
AIP Diet
The autoimmune (AIP) protocol is another diet that has been gaining popularity among those with AI. This diet involves eliminating common allergens and inflammatory foods such as gluten, dairy, soy, and processed foods. While there is limited medical research on the effectiveness of this diet, some people with AI diseases have reported improvements in symptoms such as joint pain, fatigue, and skin issues.
A pilot study published in the Journal of Alternative and Complementary Medicine found that "AIP may have a therapeutic effect in patients with inflammatory bowel disease, with improvements in clinical symptoms and laboratory markers of inflammation."
Gluten-Free Diet
Gluten-free diets have also been found to be beneficial for those with celiac disease and rheumatoid arthritis. Celiac disease is a disease that affects the small intestine and is triggered by gluten, a protein found in wheat, barley, and rye. Rheumatoid arthritis is an disease that causes joint pain and inflammation, and gluten has been found to exacerbate symptoms in some people.
According to a review article published in the Journal of the Academy of Nutrition and Dietetics, "A gluten-free diet is the cornerstone of treatment for celiac disease, an autoimmune disorder affecting the small intestine. In addition, gluten-free diets have been shown to reduce disease activity and improve symptoms in some patients with RA."
Vegan Diet
Finally, a vegan diet may also be beneficial for those with AI diseases. Plant-based diets are naturally anti-inflammatory and can help reduce inflammation in the body. However, it is important to ensure that you are consuming enough nutrients such as protein, iron, and vitamin B12 when following a vegan diet.
A review article published in the Journal of Geriatric Cardiology found that "Plant-based diets have been associated with a lower risk of developing chronic diseases, including autoimmune disorders, due to their anti-inflammatory properties and potential modulation of the gut microbiome."
What Diet Is Best For You?
While all of these diets have shown success in reducing symptoms from AI diseases, more research is needed to fully understand their long-term effects. And there’s no one-size-fits-all diet for AI diseases.
Finding a diet that works for you and your individual needs may involve experimenting with different diets and keeping a symptoms journal to track how certain foods affect you. At the core of any healthy diet, however, is the principle of eating whole, nutrient-dense foods, avoiding processed and packaged foods, and focusing on foods that reduce inflammation.
If you’re unsure which diet to follow or need help implementing dietary changes, you’re not alone! I recommend starting with a food intolerance test. In my Vitality by Design™ wellness program, the food test and personalized insight and guidance are included. Or you can book a Nutritional Consultation here to get started with 1:1 support.
The Core Principles Of Any Autoimmune Disease Diet
Eat Whole Nutrient-Dense Foods
Whole, nutrient-dense foods provide essential vitamins, minerals, and antioxidants that are important for immune function and overall health. Examples of whole, nutrient-dense foods include fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are also typically high in fiber, which can help support a healthy gut microbiome.
Avoiding Processed and Packaged Foods:
Processed and packaged foods are often high in refined sugars, unhealthy fats, and additives, which can contribute to inflammation and poor gut health. These foods also tend to be low in nutrients and fiber. To reduce inflammation and support a healthy immune system, it is important to limit or avoid processed and packaged foods and focus on whole, nutrient-dense options instead.
Focus On Foods Which Reduce Inflammation
Certain foods have been shown to have anti-inflammatory properties, including fatty fish, nuts, seeds, fruits, vegetables, and spices like turmeric and ginger. By incorporating these foods into your diet, you may be able to reduce inflammation and improve symptoms.
Experiment With Different Ingredients to See How You Feel
Everyone's body is different, and what works for one person may not work for another. It is important to experiment with different ingredients and see how they make you feel. This can help you identify foods that trigger inflammation or other symptoms, as well as foods that help reduce symptoms.
Understand Your Food Triggers - Keep A Symptoms Journal
Keeping a symptoms journal can be a helpful tool in identifying food triggers and understanding how certain foods affect your body. In your journal, record the foods you eat and any symptoms or changes you notice, such as bloating, fatigue, or joint pain. Over time, you may be able to identify patterns and make more informed decisions about your diet. It is also important to work with a healthcare professional or registered dietitian to develop an individualized plan that meets your specific needs and health goals.
How to Get Started
While diet may play a role in AI disorders, it is just one piece of the puzzle. Regular exercise, stress management, and getting enough sleep are also important factors in reducing symptoms. If you’re dealing with an autoimmune disease, let’s talk about developing your personalized plan so you can start feeling better. Book your appointment here, today!
