Diet for Autoimmune Diseases: 10 Incredible Anti-Inflammatory Foods

Diet for Autoimmune Diseases: 10 Incredible Anti-Inflammatory Foods

If you’re among the millions battling autoimmune conditions like rheumatoid arthritis, lupus, or multiple sclerosis, you know how debilitating the symptoms can be – fatigue, joint pain, inflammation. But did you know that some foods have natural anti-inflammatory superpowers that could help calm your overactive immune system? In this post, we’ll explore 10 incredible foods that may help reduce autoimmune disease flare-ups so you can feel better.

Autoimmune diseases occur when the body’s immune system gets confused and attacks healthy cells and tissues, causing inflammation, pain, and damage.

While medications can help manage symptoms, many experts believe that an anti-inflammatory diet is a powerful complementary approach. By eating more of these 10 calming foods, you could be doing your body a huge favor in managing your autoimmune condition.

1. Fatty Fish:

Fatty Fish: Salmon, mackerel, sardines, and other fatty fish

Salmon, mackerel, sardines, and other fatty fish are packed with omega-3 fatty acids that help reduce inflammation throughout the body. Aim for 2-3 servings per week.

2. Turmeric:

Turmeric: This bright yellow spice

This bright yellow spice contains the powerful anti-inflammatory compound curcumin. Add it to meals, smoothies, or make a warm turmeric latte.

3. Green Leafy Veggies:

Green Leafy Veggies: Nutrient-dense greens like spinach, kale, and collards

Nutrient-dense greens like spinach, kale, and collards provide antioxidants that help fight inflammation and support overall health. Load up your plate!

4. Walnuts:


Just a handful of these nuts provides plant-based omega-3s along with antioxidants and fiber to calm an overactive immune response.

5. Blueberries:


All berries are anti-inflammatory superstars, but blueberries pack some of the highest antioxidant levels to help reduce autoimmune flares.

6. Extra Virgin Olive Oil:

Extra Virgin Olive Oil

Olive oil is rich in healthy monounsaturated fats and antioxidants that can help lower inflammation and may also improve gut health.

7. Green Tea:

Green Tea: The antioxidant EGCG

The antioxidant EGCG in green tea has been shown to help reduce inflammation and may provide additional immune-boosting benefits.

8. Ginger:

Ginger: This zesty root

This zesty root has potent anti-inflammatory compounds called gingerols. Add it to stir-fries, smoothies, or make ginger tea.

9. Bone Broth:

Bone Broth

Bone broth is a good source of anti-inflammatory amino acids like proline and glycine that can help rebuild a healthy gut lining.

10. Fermented Foods:

Fermented Foods: Yogurt, kefir, sauerkraut, and kimchi

Yogurt, kefir, sauerkraut, and kimchi contain probiotics that support gut health and may help regulate the immune system.

While managing an autoimmune disease requires a comprehensive approach under a doctor’s guidance, adding more of these 10 anti-inflammatory powerhouses to your diet could be a simple and delicious way to help calm the fires and get relief from frustrating autoimmune symptoms.

It’s important to note that not all foods affect everyone the same way. Some people with autoimmune diseases may have additional food sensitivities or triggers. An elimination diet like the Autoimmune Protocol (AIP) diet can help identify personal food triggers by temporarily removing potential inflammatory foods like grains, legumes, nightshade vegetables, eggs, nuts, and seeds.

Small studies have shown promising results for the AIP diet in reducing symptoms of autoimmune conditions like rheumatoid arthritis, inflammatory bowel disease, and Hashimoto’s thyroiditis. Participants reported less pain, fatigue, and other flare-ups after following the diet.

Making dietary changes can seem daunting, but it may be worth it if it can provide relief from your autoimmune symptoms. Talk to your doctor or a registered dietitian to develop an anti-inflammatory eating plan that works for you. And remember, healing your gut and reducing inflammation takes time and commitment, but for many, the payoff of feeling better makes it all worthwhile.

So, if you’re struggling with an autoimmune disease, don’t lose hope. Give your body the nutritional support it needs through an anti-inflammatory diet rich in foods like fatty fish, turmeric, leafy greens, and other immune-calming superstars. Combined with your doctor’s treatment plan, it could be the key to better managing your condition.


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Written by Rylan Santos

Full-Stack Web Developer, Digital Marketing, and E-Business Builder.

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