Sick of Autoimmune Flare-ups? Take Control With These Best Foods For Autoimmune Disease & Learn What To Do

Your immune system is designed to protect you from harmful pathogens, right? But what happens when it gets confused and turns its attacks to your own healthy cells and tissues? Sounds dangerous, but it’s actually quite common. 

This condition is called an autoimmune disease, which can manifest in many forms, where autoantibodies mistakenly target your body’s own tissue, causing damage to the affected area or organ. 

Autoimmune diseases come in a variety of forms, with the most common ones being Type 1 diabetes, lupus, rheumatoid arthritis, psoriasis, celiac disease, etc.

While there’s no cure for any of these autoimmune conditions, there are some things we can do to make living with the condition better. Managing symptoms with medication is only part of the solution. One’s diet and healthy lifestyle habits can make a big difference as well. They can potentially help you reduce your symptoms and boost your energy levels, making daily life a bit easier.

In this blog, we’ll dive into how a food-focused approach can help manage chronic symptoms of autoimmune diseases and look at the right selection of best foods for autoimmune disease. Ready to learn how simple food and lifestyle choices can make a real impact? Let’s take a look!

Table of Contents

1. The Best Diet For Autoimmune Diseases & How It Helps
2. Autoimmune Diet Foods: What You Should Eat & What To Avoid
3. How To Boost The Immune System With Autoimmune Disease?
4. How To Avoid Autoimmune Disease?
5. Dietitian’s Recommendation
6. The Final Say
7. FAQs
8. References 

The Best Diet For Autoimmune Diseases & How It Helps 

The best diet for autoimmune disease is The Autoimmune Protocol (AIP), an elimination diet, closely related to the Paleo diet, that focuses on nutrient-dense foods (carbs, fats, and proteins) while cutting out foods that could trigger immune responses, like those that contribute to inflammatory bowel disease. AIP is particularly beneficial for people with autoimmune diseases that are related to inflammation, such as:

1. Rheumatoid Arthritis (RA)
2. Celiac Disease
3. Multiple Sclerosis (MS)
4. Hashimoto’s Thyroiditis
5. Graves’ Disease
6. Crohn’s Disease
7. Psoriasis
8. Lupus (Systemic Lupus Erythematosus)
9. Eczema

The AIP diet has three key phases: 

The AIP diet aims to:

• Reduces inflammation: Helps calm the body and lowers inflammation levels.
• Controls symptoms: Eases autoimmune symptoms like pain and fatigue.
• Promotes gut health: Encourages the growth of beneficial bacteria in the gut.
• Boosts energy: Helps improve overall energy levels by eliminating trigger foods.
• Personalises nutrition: Tailors diet to what works best for your body’s needs.

Autoimmune Diet Foods: What You Should Eat & What To Avoid

Here are the foods that work well in an autoimmune diet like the AIP:

• Anti-inflammatory foods: Include fruits (especially berries), vegetables (especially leafy vegetables and broccoli), nuts, seeds and healthy fats (such as those of oily fish, olive oil and avocado).
   
• Omega-3 fatty acids: These are fats found in fatty fish like salmon, flax seeds and walnuts.
   
• Turmeric and ginger: Known for their potent anti-inflammatory properties, turmeric (with curcumin) and ginger can be added to teas, broths, or meals. They not only reduce inflammation but also support digestion and immune regulation.
   
• Root vegetables: Sweet potatoes, carrots, and beets are nutrient-dense options that provide energy without triggering inflammation. They are excellent alternatives to grains or nightshades (like white potatoes) often avoided in AIP.
   
• Natural sweeteners (honey, maple syrup, etc.): Honey and maple syrup can replace refined sugar in moderation. These natural sweeteners are less inflammatory and help satisfy cravings without disrupting gut health.
   
• Bone broth: Rich in collagen, amino acids, and minerals, bone broth supports gut lining repair and reduces inflammation. It’s a cornerstone of the AIP diet for its ability to promote healing in the digestive tract.

Now, let us also take a quick look at food to avoid for autoimmune disease:
 

• Gluten: Found in wheat, barley, and rye.
   
• Dairy: Milk, cheese, yoghurt, and butter.
   
• Processed foods: Fast food, sugary snacks, and refined carbs.
   
• Nightshades: Tomatoes, potatoes, peppers, and eggplant.
   
• Legumes: Beans, lentils, and soy products.
   
• Refined sugars: Candies, sodas, and baked goods with added sugar.
   
• Alcohol: Can trigger inflammation and gut issues.

How To Boost The Immune System With Autoimmune Disease?

Here are some top ways to build and maintain a strong and healthy immune system:

1. Maintain A Healthy Diet

Just like everything else in your body, a strong immune system starts with a healthy diet. That means filling your plate with plenty of veggies, fruits, legumes, whole grains, lean proteins, and healthy fats. When your body gets enough micronutrients from these foods, it helps keep your immune system in balance and working at its best.

2. Exercise Regularly

Physical activity isn’t just about building muscle, losing weight or relieving stress—it’s also crucial for supporting a healthy immune system, as proven by the scientifically proven benefits of physical activity. Exercise helps move immune cells from the bones into the bloodstream, and also helps get those immune cells into your tissues where they’re needed most. It’s a natural boost for your body’s defense system!

3. Hydrate, Hydrate, Hydrate

Water is essential for many functions in your body, including supporting a healthy immune system. It helps your blood and lymph (which carry immune cells) flow smoothly throughout your body. Even if you're not sweating or working out, you're constantly losing water through breathing, urine, and digestion. To keep your immune system strong, make sure to stay hydrated and replenish the water your body loses throughout the day.

Also Read: Summer Survival: 20 Foods & Drinks To Reduce Body Heat & Keep You Hydrated

4. Get Proper Sleep

Sleep might not feel like an active process, but your body is doing some crucial work while you’re resting. It’s essential for immune function and maintaining balance in your immune system. Getting enough sleep helps repair and regenerate your body, supporting a stronger, more effective immune response.

5. Minimise Stress

Whether it’s sudden or builds up over time, stress can disrupt the immune system, exacerbate inflammation, and trigger or worsen autoimmune conditions like rheumatoid arthritis and lupus.  

Stress affects everyone differently, and knowing how to recognise it is key. Once you do, finding ways to release it—whether through deep breathing, meditation, prayer, yoga for stress relief, or exercise—can help keep your immune system strong and your overall health in check. By managing stress, individuals can potentially reduce inflammation and support immune health, creating a more favorable environment for managing autoimmune diseases. 

Also Read: 5 Stress Relief Workouts And 7 Ways To Unwind For A Balanced Life

How To Avoid Autoimmune Disease?

Although avoiding autoimmune diseases completely may not be possible, some experts propose the following preventive steps to reduce the risk:

• Keep a regular and consistent exercise routine.
• Refrain from smoking and avoid exposure to cigarette smoke.
• Limit alcohol as it can weaken the immune system and cause inflammation.
• Stay hydrated, drink around 2-4 litres of water each day.
• Consume a healthy and nutritious diet, with a focus on anti-inflammatory foods.
• Manage stress by practising stress relief techniques.
• Limit the intake of processed food.
• Get sufficient sleep, around 7-9 hours each night.

Dietitian’s Recommendation

I suggest that people with autoimmune disease follow strict instructions (like the points stated above in this blog) to keep their symptoms under control. While autoimmune diseases can be effectively managed through treatments like inverse vaccines and monoclonal antibodies, a well-crafted diet remains the foundational cornerstone in controlling symptoms.

Focus on anti-inflammatory foods such as fruits, vegetables, and omega-3 fatty acids. It's crucial to avoid triggers like gluten, dairy, refined sugars, processed foods, nightshades, and alcohol. The Autoimmune Protocol (AIP) diet can be beneficial by eliminating potential inflammatory foods. Maintaining stable blood sugar levels through regular protein intake is also important. Additionally, consider incorporating bone broth and healthy fats like olive oil to support the gut. 

Dt. Lavina Chauhan

The Final Say

In conclusion, managing autoimmune flare-ups can be significantly improved by incorporating the right foods into your diet. By focusing on nutrient-rich, anti-inflammatory options, you can help reduce symptoms and enhance overall well-being. Combining dietary changes with a balanced lifestyle can lead to better disease management. This holistic approach empowers you to take control of your health and live more comfortably with autoimmune conditions.

FAQs

1. Is the autoimmune protocol diet healthy?

Yes, the Autoimmune Protocol (AIP) diet is healthy as it focuses on nutrient-dense, anti-inflammatory foods while eliminating potential triggers.

2. Is exercise beneficial for people with autoimmune diseases?

Regular exercise can be beneficial for autoimmune disease management as it improves mobility, reduces inflammation, improves mood and boosts overall fitness. 

3. What are some good foods for autoimmune disease?

Good foods for autoimmune disease include leafy greens, fatty fish (like salmon), berries, nuts and seeds, bone broth, turmeric, and healthy fats like olive oil and avocado.

References 

• https://www.houstonmethodist.org/blog/articles/2020/mar/5-ways-to-boost-your-immune-system/
• https://www.maxhealthcare.in/blogs/what-is-autoimmune-disease
• https://www.medicoverhospitals.in/articles/autoimmune-symptoms-causes-diet
• https://www.onlymyhealth.com/foods-to-eat-and-avoid-for-autoimmune-disease-1699008676
• https://www.welltheory.com/resources/what-is-the-best-diet-for-autoimmune-disease
• https://www.medicalnewstoday.com/articles/320195#takeaway
• https://www.nutritionist-resource.org.uk/articles/what-diet-is-best-for-autoimmune-disease
• https://m.netmeds.com/health-library/post/autoimmune-protocol-diet-discover-the-benefits-and-how-it-can-boost-the-immune-response?srsltid=AfmBOop96itmBA9HGs4QxJVH1FhZe9avjNN7s9DQqoq_p1bUZ9xahrAE

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