It is the job of the immune system to protect us from infection and disease. But for people with an autoimmune disorder, the very system responsible for keeping them healthy turns on them. Instead of an immune system that protects them from illness, they have an immune system that may cause illness.
Common autoimmune disorders include celiac disease, diabetes type 1, Graves’ disease, inflammatory bowel disease (IBD), multiple sclerosis (MS), psoriasis, rheumatoid arthritis, and lupus. By no means is this list all-inclusive. According to the Office on Women’s Health, there are an estimated 80 different types of autoimmune diseases, affecting nearly 24 million Americans.
Common symptoms of autoimmune diseases include:
- Extreme fatigue
- Difficulty concentrating
- Muscle pain
- Numbness and tingling
- Low-grade fever
- Hair loss
- Skin dryness and skin redness
The common denominator behind every autoimmune disorder is chronic inflammation. As we’ve discussed many times before, the foods we eat play a significant role in our inflammation levels. On that note, we’re going to talk about foods that reduce inflammation and also help alleviate the symptoms of autoimmune disorders.
Here are 8 Foods That Help an Autoimmune Disorder
“It is becoming increasingly clear that chronic inflammation is the root cause of many serious illnesses – including heart disease, many cancers, and Alzheimer’s disease.” – Dr. Andrew Weil (source)
One small portion of halibut contains an entire day’s worth of vitamin D. A lack of “D” is linked to a number of autoimmune diseases, including lupus, multiple sclerosis, and rheumatoid arthritis. Other fish sources of vitamin D include mackerel, salmon, sardines, tuna, and whitefish. Vegetarian sources include egg yolks and organic mushrooms.
Various studies conclude that the main ingredient in turmeric, curcumin, encourages immune system health through its anti-inflammatory properties. Per the Arthritis Foundation, curcumin suppresses the symptoms of both osteoarthritis and rheumatoid arthritis, including inflammation, joint pain, and joint stiffness.
A more bioavailable form of curcumin, called nano-curcumin, has even been approved in some countries as a legitimate treatment for HIV/AIDS and cancer.
Broccoli contains a potent antioxidant called glutathione, which may help alleviate the symptoms of autoimmune diseases. Glutathione is a potent anti-inflammatory and antioxidant that has been shown in some studies to be at deficient levels in people with an autoimmune disorder.
Cauliflower, cabbage, kale, onions, radishes, and other foods high in sulfur also contain glutathione.
Flaxseed is a favorite among vegans and vegetarians for its high omega-3 content. A study published in the Journal of the American College of Nutrition, notes that Omega-3s contain “the most potent immunomodulatory” properties of any fatty acid. Many clinical trials attest to the benefits of omega-3 supplementation in relieving some of the most common types of autoimmune diseases, including Crohn’s disease, lupus, multiple sclerosis, and psoriasis.
Sauerkraut is an excellent source of probiotics, which help to balance the gut’s levels of good and bad bacteria, or microbiome. When the microbiome is healthy, our gut is less prone to permeability, a condition known as “leaky gut.” In turn, we are less susceptible to an autoimmune disorder and related symptoms. Other good sources of probiotics include fermented veggies, kimchi, pickled ginger, and kefir.
6. Green Tea
Preliminary studies examining the effect of green tea on autoimmune diseases show tremendous promise. Researchers believe that green tea, due to its effect on specialized immune cells (or “T-cells”) – and a high concentration of a compound called EGCG – is possibly beneficial to both preventing and potentially treating autoimmune disorders.
7. Fortified Cereal (Vitamin D)
Fortified cereal is a potentially rich source of vitamin D, and it is an excellent choice of vegans and vegetarians. Just one small serving of cereals containing enriched bran, fortified whole grain, and raisin bran have between 12 to 13 percent of recommended daily value (or RDI) for vitamin D.
Fatty fish, dairy products, orange juice, soy milk, and cheese are some other good sources of vitamin D. But without a doubt, the best source of vitamin D is good old-fashioned sunshine!
8. Coconut milk
People with an autoimmune disorder know better than to go crazy with milk (or any other dairy product, for that matter). Enter coconut milk, which has both pain-relieving and anti-inflammatory properties. Various studies indicate that coconut milk helps to reduce inflammation and swelling, heal ulcers, and neutralize bacteria and viruses.
10 Foods to Avoid to Fight an Autoimmune Disorder
Next up, we will share ten foods for people concerned about an autoimmune disorder to consider eliminating from your diet. Science proves these foods can trigger inflammation or otherwise aggravate an autoimmune disease.
Researchers prove time and again that alcohol causes inflammation, especially in your gut. Drinking too much alcohol causes gut problems, which can spread inflammation to your entire body.
2. Dairy products
Eating dairy products and drinking milk may also cause inflammation as well as lactose intolerance and stomach problems. So nix the dairy if you are feeling this discomfort.
Eggs are controversial because in some people they increase inflammation, while in other people they actually reduce inflammation. No studies have been found to prove that eggs cause inflammation. If you have an autoimmune disease, you may want to try eliminating eggs from your diet for several weeks to see if you feel differently
4. Red meat
Studies found that red meat increases inflammation as well as a high risk for cancer. Processed meats are also inflammation culprits. Avoid red meat as well as these foods
- Hot dogs
- Deli meats
5. Refined flours and gluten
Gluten can trigger inflammation. Before you go off all gluten, you may want to take it out of your diet for a few weeks to see if you feel better. Totally eliminating gluten from your diet means you’ll lose out on some critical vitamins and minerals. These include
- Vitamin B12
- Vitamin B6
- Vitamin D
So, be sure to eat foods high in these vitamins and minerals to make up for not getting them in foods with gluten. Here’s a list of what you can eat to still get these important nutrients in your diet.
- Vitamin B6-Chickpeas, tuna, chicken breast, salmon, bananas
- Vitamin B12-Salmon, trout, beef, milk
- Folate-Spinach, broccoli, peanuts
- Vitamin D-Dairy products, sockeye salmon, egg yolks, orange juice fortified with Vitamin D
- Iron- Beef, oysters, turkey, tuna, lentils
- Thiamin, riboflavin, and niacin- Peas, lima beans, potatoes, acorn squash, beef, chicken, and fish
6. Omega-6 cooking oils
Omega-6 fats can create inflammation in your body. The Omega-6 cooking oils include the following:
- Canola oil
- Peanut oil
- Sunflower oil
- Safflower oil
7. Sugary drinks or foods
Sugary drinks or foods-Recent studies found that autoimmune diseases are made worse by eating a high sugar can boost inflammation
8. Nightshade veggies
Nightshade vegetables and foods-Nightshade vegetables include peppers, tomatoes, and white potatoes. These veggies can increase inflammatory flare-ups in people with autoimmune diseases. Other nightshade foods to avoid include
- Cayenne pepper, chili powder, paprika, chili pepper flakes, curry powders
- Hot sauce
- Goji berries
- Tomato-based foods like ketchup, tomato sauce
- White and red potatoes
- Steak seasoning
- Barbeque sauce
Stop eating nightshade foods for two to three weeks to see if you notice a reduction in inflammation.
9. Excessive carbohydrates
Research suggests that eating too many carbs may escalate inflammation. Of course, many foods high in carbs are healthy, so be careful totally avoiding all carbs. Try to eat healthy carbs like whole grains or sweet potatoes is a good way to include some carbs.
Eating too much salt can boost inflammation. Salt increases inflammation in your tissues, making an autoimmune disease worse. This elevated inflammation due to salt can hurt your organs. Substitute lemon juice for salt in stews, soups, or salads. Add spices or herbs to your cooking instead of salt. These can add flavor without the harmful side effects of salt.