Sales of gluten-free foods have had a high growth rate, with 34 percent in 2014 and an anticipated $15 billion by 2016. Consumer demand is driving development of more foods that are gluten-free.
As much as diets are based on the preferences that any one individual, group, or culture chooses to follow at any given time, the autoimmune diet is something different in that many people must follow it for health reasons. As time marches on, however, it is likely that almost everyone will need to follow the autoimmune diet periodically, or even permanently if they hope to maintain a healthy life. While following this type of diet is becoming less of a preference and more of a necessity, it doesn’t have to be a challenge or feel like a jail sentence. With the right approach, it can lead to a life of liberation!
If there’s anything that science excels at in the area of autoimmune diseases and related discoveries, it is its ability to help define the triggers that are associated with autoimmune diseases. While there is probably still enough mystery to keep scientists busy for generations to come, there is now a clearer picture of what you can eat, and what you should avoid eating, in order to stay healthy and get healthy.
One of the clearest examples of this are the scientific discoveries of the influence of gluten on inflammation and autoimmunity. Gluten has been associated with conditions like celiac disease and non-celiac gluten sensitivity in which its presence in foods and food-like substances has a major impact on the health of the digestive tract. It has also been associated with diseases that are more remote to the digestive tract, such as arthritis, multiple sclerosis, schizophrenia, and asthma.
Sales of gluten-free foods have had a high growth rate, with 34 percent in 2014 and an anticipated $15 billion by 2016. Consumer demand is driving development of more foods that are gluten-free.
The public concern over the impact of gluten-laden foods now exceeds the number of people who are diagnosed with celiac disease. While only around 1 percent of the population is diagnosed with the most severe form of gluten intolerance known as celiac disease, according to David Perlmutter, MD, author of Grain Brain, it may be affecting over 40 percent of the population. At any rate, concern over gluten-containing foods is driving gluten-free food sales in the billions of dollars.
Given that gluten has been associated with driving autoimmune diseases and inflammation, and inflammation is associated with almost every disease, it makes sense that avoiding gluten can help cool the fires that drive autoimmunity and other diseases.
The goal of the autoimmune diet is to not only avoid exposures to substances that can fuel and drive inflammation and therefore autoimmunity, but also to supply the body with foods and nutrients that promote and drive health. By following a few simple practices, you can make a substantial difference in your quality of life.
Organic foods have many advantages, especially if they are whole foods. They provide vitamins, minerals, antioxidants, and the necessary building blocks that create a healthy body. A 2002 study by Italian researchers found higher antioxidant levels in organic foods, and a 2014 study by researchers from the United Kingdom found that “concentrations of a range of antioxidants such as polyphenolics were found to be substantially higher,” in the range of 19–69 percent higher.
Organic does not mean completely chemical-free. Pesticides with some degree of toxicity that are approved for use on organic foods include rotenone, pyrethrin, and spinosad. Copper, a natural substance, is often used and may present problems when large amounts are present on foods over time.
Organic foods are also free of the antibiotics that are used in conventional food practices. Researchers from Mayo Clinic have noted a four-fold increase in the incidence of celiac disease since 1950, a time period that coincides with the introduction of antibiotics and the proliferation of fungal candida growth in humans. Candida contains a hyphal cell wall protein (HWP1) that is identical to the gliadin proteins that make up gluten. HWP1 is a transglutaminase enzyme and human antibodies to transglutaminase are the hallmark of celiac disease.
Over 10,000 chemicals are allowed for direct use in food processing, and over 650,000 other chemicals present in the environment can find their way into foods. By avoiding hundreds of thousands of chemicals, the incidence of inflammation and disease-promoting factors is greatly reduced. Environmental exposure to chemicals is consistently cited as a cause of autoimmunity. A 1988 study at the University of Connecticut stated that “autoimmune responses and/or autoimmune diseases are induced in humans and experimental animals by chronic exposure to various chemicals.” A common form of chemicals that few people consider are medication residues. The U.S. Geological Survey states that “nearly 80 percent of rivers tested contained traces of residues” and a 2002 University of Cincinnati College of Medicine study cited the “relationship of certain medications to lupus and other autoimmune conditions” with over seventy such medications related to autoimmune diseases.
Are genetically modified foods (GMOs) a threat? Science seems to be split on this issue, with more scientists opposing the threat than those that support it. Many developed nations on the other hand do not consider GMOs to be safe and have banned or severely restricted them.
There are several studies that look at the effects of GMOs on humans and animals and none are without criticisms from other scientists. This is a hotly contested area that polarizes people on both sides. Labeling products to allow people to make their own choice may be the best middle ground until the science is all in.
Currently, the threat to the environment appears to be more substantiated than the threat to humans, but that can change quickly as science learns more. A growing consumer-driven movement against GMOs is creating greater degrees of transparency in the manufacturing and marketing of foods, which allows consumers to know more about what’s in their foods. This could eventually lead to greater recognition of the relationship between foods and autoimmune disease.
People who are interested in avoiding GMO foods can look for the Non-GMO Project label on foods and drinks. This detailed assessment of foods traces the ingredients all the way back to their origin to help ensure that no GMOs were used in bringing those foods to market. The stringent verification program used by the Non-GMO Project is daunting to say the least, and not without its critics.
Science has identified a group of allergens that many people are already having problems with. The list of eight common allergens as found on most labels includes wheat, soy, dairy, peanuts, shellfish, fish, eggs, and tree nuts. Unfortunately, other foods are appearing on labels here and there, and the list is likely to continue growing. Corn, yeast, sesame, and stone fruits (apricots, peaches, plums, and nectarines) are popping up here and there as additional allergens.
For those who are uncertain as to whether they have any food allergies, they can consult a holistic practitioner and find out more about ways to test for food allergens. Some common ways to check for food allergies are skin prick allergy tests, IgE blood tests, and the ALCAT sensitivity test.
Allergens promote inflammatory responses in the body that can cause flare-ups of existing conditions, or add to the development of others. Avoiding food allergens is a way to put out fires before they begin.
Part of the amazing wonder of nature is how, despite man’s many mistakes throughout time, nature seems to at least be able to offer solutions to help offset man’s short-sided creations. This magnificent design can be seen in the nutrients and antioxidants found in foods, herbs, and spices.
Fruit and veggies have proven themselves through the trials of time and the strict standards of testing. Their ability to influence the activation or deactivation of genes indicates that they hold a unique position in the outcomes of disease. Not only can they prevent the genes of diseases from being turned on, but they can also silence the genes of disease that have been turned on. From this viewpoint, no disease is permanent and every cure is possible. Fruit and vegetables are best when they are fresh, as nature intended them to be. Cooking and processing them can rob them of nutrients and concentrate sugars.
If organic foods are not available, avoiding foods known to have high levels of contamination with chemicals such as pesticides, herbicides, etc., can help reduce excessive exposures. Strawberries, raspberries, and cherries are high in pesticides. Spinach, bell peppers, and celery have heavy pesticide exposures. Shop organic when you can.
Spices and herbs, like fruit and veggies, have also demonstrated their abilities to turn on and off human genes. Name a disease and you’re likely to find several spices and herbs that have been shown to prevent, cure, or treat it. Turmeric is racking up an impressive resume of scientific studies and clinical trials that prove its superiority to medications in many instances. Other popular healing spices include ginger, sage, rosemary, black cumin, pomegranate, and allspice.
Getting enough water for the body to function properly is often forgotten due to water’s constant presence in most people’s lives. Dehydration, however, often goes undiagnosed and can result in many health complications and symptoms that may mimic certain autoimmune diseases. Ensuring adequate water intake can help maintain balance and homeostatic function of the body’s internal environment.
Foods and juices can supply some of the body’s daily water requirements, but any detoxification process may require you to be constantly aware of meeting your body’s demands. While there’s no set rule on how much water each person needs, anyone dealing with an autoimmune condition, which usually indicates increased levels of inflammation, will have to consider taking more than the minimal daily recommendations.
Dehydration happens very quickly and often goes unrecognized. It only takes a 1–2 percent loss of the body’s water content to create dehydration in an individual. Pregnancy and aging causes higher fluid requirements than normal. Most people are already dehydrated by the time they are thirsty.
The traditional rule on water has been eight (8-ounce) glasses of water a day. Other sources have stated as much as 1 quart for every 50 pounds of body weight. Whatever guidelines you follow, remember to factor in age, weight, weather conditions, activity levels, health conditions, and the use of any medications. Drinking a little more than you think you need might be a good rule to follow.
Make sure that the water has been purified to avoid chemicals that only add to the body’s toxic load. Reverse osmosis and carbon block systems are both good ways to purify water. Top of the line systems will include both, with some additional measures thrown in to ensure the purest drinking water available.
An autoimmune diet protocol provides a solid foundation for creating health with every meal. In addition to supplying wholesome foods that nourish, repair, and restore the body, it can also provide foods that enable the body to detoxify and manage the effects of living in a toxic world.
The main detoxification organ of the body is the liver. Helping out the liver are the kidneys, bowels, lungs, and skin. Most detoxification protocols address assisting the liver. As chemicals are removed from the blood by the liver, they can then be bound to fats in the bile to be released through the bowels. Keeping the bowels moving helps improve liver function.
Every meal can be used to take you one or even several steps closer to a healthy mind and body. Each meal can positively modify your genetics and play a role in silencing genes associated with diseases. With fruit and vegetables leading the way, you can eat your way to health by countering the effects of toxins that create disease. As Hippocrates is credited with saying, “Let food be thy medicine.”
Most everyone is familiar with the phrase “An apple a day, keeps the doctor away.” It’s a statement that is supported by centuries of use and years of research, as apples provide many benefits. In addition to the vitamins, minerals, antioxidants and polyphenols, apples are a good source of fiber, and specifically the soluble pectin fiber that is known to help detoxify heavy metals and chemicals found in foods. Apples are also rich in flavonoids, which are known to suppress cancers and tumor formation, and don’t forget about the D-glucarate that helps neutralize toxins. Not bad for a common fruit that many people often pass up for sugary snacks.
Artichokes have a centuries-old reputation for their ability to assist with liver function and detoxification. Artichokes also help stimulate the flow of bile from the gall bladder, which in turn helps to bind toxins. Artichokes aren’t as easy to grab and eat as apples, but they can be worth the little effort needed to bring their abilities to the forefront in detoxifying the body.
Raw fats can be very beneficial in any detoxification process, making avocados an excellent choice. Avocados are high in glutathione, which supports one of the main detoxification pathways of the body. Like many of the detoxification foods, they assist the liver and can help prevent liver damage caused by toxins. Enjoy them raw as much as possible.
Beets are a good blood purifier and stimulate liver function. With a high antioxidant profile, as is evidenced by their rich red color, they can have a strong anti-inflammatory effect.
Don’t be surprised if the color of your urine or stool turns red when eating beets. The betanin pigment in beets is responsible for this startling change. The color change is only temporary and should be gone within 48–60 hours.
One class of these newly discovered antioxidants are the betalains that Israeli researchers found may “provide protection against certain oxidative disorders in humans.” Examples of oxidative disorders are neurodegenerative diseases like Alzheimer’s and Parkinson’s, and cardiovascular diseases such as hypertension, atherosclerosis, and heart failure.
Broccoli contains a potent nutrient called sulforaphane, which is known for its anti-inflammatory and detoxification boosting powers. Sulforaphanes can help reduce blood pressure and fight prostate, breast, lung, and bladder cancers. Broccoli can be a very important food due to its ability to counter the effects of estrogen and estrogenic chemicals in the body. With women having a higher incidence of autoimmune diseases, broccoli may be a necessary mainstay of the diet.
Cabbage has many of the benefits of broccoli, as it also contains sulforaphanes. Both broccoli and cabbage belong to the family of cruciferous vegetables, and both have excellent antiestrogen effects that can help reduce the risk of many conditions. Cabbage helps support some of the main detoxification pathways of the body that reduce the effect of environmental toxins.
Cabbage, broccoli, cauliflower, Brussels sprouts, kale, collards, and bok choy are all cruciferous vegetables and known goitrogens. Goitrogens can enlarge the thyroid and slow down its function. They accomplish this by interfering with iodine usage and thyroid hormone formation. If you have a slow thyroid, consider eating other vegetables.
Cilantro is an herb that frequently finds it way into many dishes. Also known as coriander, cilantro is an excellent way to detoxify heavy metals that can accumulate in the body. It is more commonly found in Mexican and Asian dishes than American dishes, and its taste tends to make people hate it or love it. The very act of eating cilantro can cause the body to release heavy metals, which may not make someone feel too well, but its regular use can help ensure that harmful levels of heavy metals don’t build up in the tissues. As a preventative and a treatment, cilantro is almost a must in today’s world.
Celery is often overlooked when it comes to detoxification and health benefits, but it shouldn’t be. It is an excellent source of phytonutrients that can provide anti-inflammatory and antioxidant benefits, and may also provide protection against various cancers and autoimmune diseases. Easy to prepare and easy to carry around without worry of it going bad, celery is an excellent snack that should never be left at home.
Kale has a history dating back thousands of years. This once popular vegetable fell out of favor, but has recently regained its place in the limelight, and rightfully so. Kale is another of the cruciferous vegetables that impart so many benefits to humans. Its ease of growth makes it an excellent choice for anyone’s home garden.
The cruciferous vegetables were once considered to be the same species of plant. Through cultivation methods and selective propagation, the plants differentiated into the various forms we now consume. The leafy kale plant was much like the present-day cabbage.
Kale is high in vitamins A, C, K, calcium, potassium, and iron. Its anti-inflammatory effect and liver benefits make this leafy vegetable an excellent choice for combatting environmental toxicity.
These two common fruits are almost an afterthought when it comes to beneficial foods, but they both contain powerful nutrients that help reduce the pro-inflammatory effects of many toxins. The high vitamin C content has been shown to protect against many free radicals and autoimmune inflammatory polyarthritis. The contribution of vitamin C to increasing levels of glutathione in the body help ensure that detoxification doesn’t get backed up and lead to other imbalances.
With many autoimmune conditions, the digestive tract is frequently involved and the ability to digest and absorb foods is often less than optimal. In some instances, juicing can be the best way to supply the necessary nutrients while at the same time delivering them in a liquid form that allows for better absorption and usage. Cleanses, on the other hand, can help release toxins, and in the case of fasts, allow the digestive system a break from constantly having to digest and process foods.
Humans lack the necessary enzymes to break down the cellulose walls that are found in many vegetables and fruit. This means that important nutrients are locked away inside cells found in these plants. Animals have the enzymes in their systems to unlock this treasure house of nutrient stores, while cooking and heating processes are necessary for humans to access these nutrients. Unfortunately, many of the nutrients are lost in the cooking process, which makes it a less than optimal choice.
On an anti-inflammatory or autoimmune diet, vegetable juices are a better choice than fruit juices. Mixing a low glycemic fruit such as apples or berries with vegetables is better than using the sweeter fruits like bananas. Avoid juicing only fruits.
Juicing provides an answer to this dilemma by mechanically breaking down the cellulose walls to release the healing powers contained within plants. This enables many people who have impaired digestive systems the ability to benefit from all that each plant has to offer. Juicing can also be used as a cleanse, or juice fast, which assists with detoxification of the body.
The popularity of juicing today means that many people can find a juice store near them if they don’t want to go through the expense of having their own juicer. Juice stores typically have industrial strength juicers that effectively break down the cell walls and cellulose to produce juices with high degrees of antioxidant and nutrient activity. Some places even specialize in juice cleanses that are tailored to each individual’s needs or to a particular type of cleansing process that addresses the liver or some other tissue in the body.
There are a variety of cleanses available that address a wide range of conditions, from liver/gall bladder cleanses to candida cleanses to whole-body cleanses. Each cleanse will usually have a dietary protocol attached to it, as well as the use of specific foods, juices, or supplements. In many cases, all of these will be used in combination to achieve the best results.
The popularity of candida and heavy metal cleanses means that there are a wide variety of choices available. As cleanses tend to push certain detoxification pathways more than juicing might, working with a holistic practitioner can help make sure that you get the most out the cleansing process in a safe and effective manner.
Focusing on foods, herbs, spices, and supplements that help with detoxification of the liver can be a good way to help reduce inflammation and autoimmune reactions in the body. The higher the toxic load of an individual, the greater the likelihood that she will have inflammation flare-ups.
Juice fasting over short periods of time can be an effective way for some people to jumpstart their body’s detoxification process. Detoxification processes in general can require a lot of fuel to run within the body, so strict fasting may work against the process of detoxification in some instances.
There can be great variability in the foods that are acceptable from person to person, but in general, there are certain foods that tend to be more acceptable than others when it comes to autoimmune diets. One way to divide them up is by creating lists of “Yes” and “No” foods, with Yes foods less likely to cause allergic and inflammatory reactions and No foods more likely to do so.
All Yes foods should be organic as often as possible. Meats should be free-range, grass-fed, wild-caught, hormone-free, and other such labels that reflect conscious farming practices. Oils should be unrefined, virgin oils to avoid high-heat processes that destroy the quality of fatty acids present.
Most oils undergo a refining process that helps extend their shelf life and stability. Refined vegetable oils tend to have higher levels of the omega-6 oils that are frequently associated with greater levels of inflammation in the body.
Use the following list as a guideline. The variety of sensitivities in today’s world means that no one diet fits everyone. Through trial and experience, you will know what works and doesn’t work for you. Nightshade vegetables (tomatoes, bell peppers, peppers, potatoes) might not work for some, but might work for others. Coffee may not work for someone with allergies or asthma, but may work for others. Remember that when foods don’t work for someone, it may be an indication that the digestive system needs to be repaired. After repairing the gut, many food allergies may disappear. If you have symptoms of gas, bloating, headaches, fatigue, etc., after eating, that can be an indication that a certain food may not work for you at the moment. That’s your body’s feedback about what works for it and what doesn’t. If you have blood sugar regulation issues, low glycemic fruit like berries and apples may work best. Most fruit should be more on the unripe side to avoid excessive sugars—i.e., greenish bananas instead of yellow.
Yes Foods
In general, No foods include everything not mentioned previously. While someone may feel that certain No foods work fine for them, the following ones often create or add to inflammatory reactions and imbalances within the body that may not be immediately felt. The biggest No food in this list is gluten. Becoming familiar with everything that gluten is found in can be accomplished by referencing sites such as www.gluten.net, or www.celiac.org, as well as books such as The Everything® Guide to Living Gluten Free. Just because a food is gluten-free doesn’t mean it will work on an autoimmune diet. Simple carbs and foods that break down into sugars very quickly can cause blood sugar spikes that drive inflammation. Gluten-free foods plus the Yes foods listed earlier are the better guideline.
One of the biggest ongoing debates is the use of sweeteners other than common sugars. This includes both artificial and natural sweeteners such as stevia. In general, it’s best to avoid all of these sweeteners, although natural leaf stevia and raw honey in very small amounts might be the exceptions.
Artificial sweeteners have been linked to an increased risk of diabetes by researchers in Israel, as well as other potential toxicities by researchers from the University of Pennsylvania. Many commercial varieties of stevia are bound to simple sugars, but raw stevia leaf is not. Truly raw honey is always solid at room temperature.
Given the impact of sugars on the body and the development of allergic and conditioned reflexes through exposure, all sweeteners may be problematic. If you’re not seeing improvement in your symptoms, exclude all sweeteners, even stevia and raw honey.
No Foods
The amount of food consumed can be an additional factor to consider. A 2013 study from Albert Einstein College of Medicine revealed that eating large amounts of food, or what is called caloric excess, can induce persistent inflammation, disrupt metabolic homeostasis, and contribute to a list of disorders that include obesity, diabetes, and insulin resistance. The Blue Zones study by National Geographic found that centurions who lived to be 100 years and older had a similar practice of pushing away from the table when they felt 80 percent full. The old adage about finishing everything on your plate is advice from another era that appears to be more detrimental than helpful in today’s modern world.
Keeping a healthy attitude about following any diet helps keep stress levels at a minimum. Doing the best that you can and always working to do better bit by bit can be the most effective way to establish a solid foundation of health. Humans are creatures of habit and poor dietary habits can take a while to transform. Be kind to yourself along the way.
The length of time that individuals follow this diet can be determined by the health condition they’re dealing with, or simply by a desire to maximize performance and vitality in their body. Almost every disease or condition has inflammation associated with it and can benefit from the autoimmune diet. In addition to using it with autoimmune diseases, it can also be used with cancers, candida, recent exposures to chemicals and heavy metals, or even a simple cold. Everyone can benefit by following it to one degree or another.
The more chronic or serious a condition is, the longer the length of the diet. Some people follow this diet permanently with great results.