Meals That Heal

EATING FOR

autoimmune conditions

An autoimmune condition is a dysfunctional state where the body is inflamed, confused, and attacking the structure or proper functioning within itself. Basically, the system that is responsible for inflammation is itself inflamed.

This creates a very delicate, self-debilitating state that is very susceptible to further irritation and inflammation, causing a cascade of effects. Unlike some inflammatory conditions that progress slower—like diabetes or heart disease—autoimmune conditions are either exacerbated or calmed by food and lifestyle habits; individuals with these conditions can usually feel the impact immediately.

The anti-inflammatory protocol will be specific to each autoimmune condition, and it’s important to identify the key diet and lifestyle factors that both negatively and positively impact symptoms. Once identified, then inflammation in the body can be reduced to help manage the disease and ease symptoms and side effects.

essential focus areas

• CONSUME a minimum of 5 servings of produce each day (approx. 2 ¹/₂ cups).

• CONSUME only whole or minimally processed foods when possible to eliminate any unnecessary additives like colorings, artificial sweeteners, chemicals, and pesticides.

• ELIMINATE gluten for several weeks before reintroducing, and avoid if potential sensitivity is identified.

• EAT fish rich in omega-3 fats two to three times a week.

• SUBSTITUTE omega-3-rich foods when possible to improve omega-6 to omega-3 intake ratio (see page 32 for a list).

• CONSUME nuts (approx. a 1-ounce serving) 5 to 7 days per week.

• GREATLY LIMIT processed foods, trans fats, fried foods, refined grains, highly processed starch sources, and foods with high amounts of added sugars.

• LIMIT added sugar content in foods to less than 2 grams per serving.

• INCREASE intake of probiotic and prebiotic foods (see page 18 for a list).

• INCREASE the proportion of plant-based proteins compared to animal-based proteins.

• STEP UP flavor with fragrant spices, herbs, garlic, and onions.

additional considerations

• Increase your intake of produce during periods of physical or emotional stress to increase antioxidant intake.

• Consider taking an omega-3 supplement if unable to meet the fish or omega-3 food intake recommendations.

• Discuss the need for possible supplementation of vitamin D, calcium, probiotics, and/or vitamin B₁₂ with your doctor.

• Avoid excessive caffeine intake.

• Consider trying a grain-free diet if eliminating gluten does not ease symptoms.

• Consider eliminating nightshade vegetables for 2 to 4 weeks; then reintroduce them one at a time to determine the possible effects on arthritis and/or joint pain.

• Consider eliminating dairy for 2 to 4 weeks; then slowly reintroduce it to determine if dairy is an irritant that exacerbates symptoms.

• Curcumin may slightly ease symptoms. Obtain curcumin through supplements and/or turmeric or curries with turmeric, and/or ginger.

• Incorporate daily stress management tools or exercise.

• Get adequate sleep.

• Consider following an elimination protocol under the supervision of a registered dietitian if you’re unable to effectively identify food sensitivities.

diet and autoimmune conditions

The prevalence of autoimmune dysfunction and disease is notably higher in wealthier, industrialized societies, something researchers suggest is largely due to the excess calories, fat, salt, sugar, and processed food components in the Western diet. The combination of diet, a lack of diverse and balanced gut bacteria, and other lifestyle practices appears to lead to systemic inflammation, which triggers alterations in proper immune system functioning, particularly in those with a genetic predisposition. Individuals in the eastern hemisphere and less-developed countries do not have less genetic susceptibility to autoimmune conditions, but they likely have less exposure to inflammatory conditions to trigger a disease state.

top diet components related to autoimmune conditions

Autoimmune conditions differ in onset and symptoms, but there are four things that research suggests play the biggest role when it comes to management and easing of autoimmune symptoms.

GLUTEN-FREE DIET: One of the first recommendations is to eliminate gluten to determine if it is exacerbating inflammation. While it may not appear to have an effect during symptom-free periods, it may become an irritant during flare-ups.

ADEQUATE OMEGA-3 INTAKE: EPA and DHA are key fatty acids found in fish oil and appear to play a key role in managing autoimmune conditions and easing flare-ups and symptoms. Daily recommendations range from 250 to 1,000mg of omega-3 fatty acids (from DHA and EPA), which can be accomplished by eating fatty fish regularly and/or taking a supplement.

ADEQUATE VITAMIN D: Low levels of vitamin D are associated with increased likelihood of being diagnosed with an autoimmune condition. Adequate intake appears to reduce or minimize risks of flare-ups. Daily requirements are 600 to 800 IUs for adults. Many have a hard time achieving this, particularly those who do not consume dairy or who are vegetarian.

HEALTHY GUT: It’s when foreign compounds and irritants leak through the intestinal wall into the bloodstream that inflammation occurs, and consuming a diet with adequate probiotic and prebiotic foods to strengthen gut health decreases permeability of the intestinal walls.

GOALS

Calm inflammation to ease symptoms related to autoimmune diseases such as lupus, multiple sclerosis, irritable bowel diseases, arthritis, and thyroid conditions.

Identify specific diet and lifestyle habits.

Reduce flare-ups by targeting specific diet and lifestyle habits.

Halt progression of disease and/or insidious development of additional conditions.