How to Master the Autoimmune Diet: Your Wellness Guide

You know, like when your body just throws a rave and forgets to invite you?

Yeah, that’s pretty much what life is like if you have an autoimmune condition.

But here’s the thing: you are SO not alone in this!

Crazy fact: more than 50 million Americans suffer from autoimmune diseases.(1)

That is like the whole population of Spain!

But the cool thing is, you can use a secret weapon to fight back, and that’s the autoimmune diet.

Want to know something cool?

I’ve taken up this journey myself, and let me tell you, this has been a game-changer.

There were days when I thought I’d never feel “normal” again.

But then came the autoimmune diet, and BAM! Everything changed.

So, are you ready to take control of your life and leave those irritating symptoms in the dust?

Key Takeaways

Understanding the Autoimmune Diet

Let’s discuss the autoimmune diet in functional nutrition.

As someone who has been in the trenches with this information, teaching and living it, I have some real talk to give you.

So, what’s the deal with the autoimmune diet?(2)

It’s a way to reset your immune system. Think of it as putting your body in time out so it can learn to behave better.

The goal? It is used to calm down inflammation and stop your body from attacking itself.

Here’s the lowdown on how it works:

1. Ditch the troublemakers: Say goodbye to grains, dairy, legumes, and processed junk. I know – when I first tried this, I stood in my kitchen wondering what I was going to eat!
2. Load up on the good stuff: We’re talking veggies, fruits, quality meats, and healthy fats. It’s all about giving your body premium fuel.

Let’s explore who might benefit from an autoimmune diet, and then we’ll discuss the pros and cons in detail.

Buckle up!

• The “It Runs in the Family” Club: Do you have autoimmune issues in your family tree? This diet might be your insurance policy. It’s like putting a forcefield around your immune system.

• The Diagnosed Crew: If you’ve got rheumatoid arthritis, lupus, Hashimoto’s, or MS, listen up! These folks are like the VIPs of the autoimmune diet world.

• The “Something’s Not Right” Squad: You know those people who feel off but can’t get a clear diagnosis? Yeah, this diet might be their new BFF. It’s like playing detective with your own body. One of my students figured out that dairy was his kryptonite. Mind. Blown.

• Health Nuts and Wellness Warriors: This diet could be your ticket even if you’re just in it for the glow-up. It’s all about reducing inflammation, like reducing the volume of your body’s alarm system.

• The Support Crew: Learning about this diet could make you the MVP of caregivers if you care for someone with an autoimmune condition. Plus, you might end up feeling better yourself. Win-win!

Here’s the thing: although there is growing evidence that this diet can help, big studies are needed to nail down its effects.

For sure, it is not a magic bullet, and it might not work for everyone.

The best advice I could give: if you want to try it, go into it with an open mind and be patient.

And for Pete’s sake, don’t kick yourself if you slip up every now and then. We’re all human!

Remember: What works for one may not work for another, so it’s all about finding what’s right for your body.

And always chat with a doctor before making any big changes in your diet, okay?

Now, let’s get realistic about the pros and cons:

Pros:

• You might feel a heck of a lot better. That initial time that my joint pain eased up? Mind-blowing.
• You will learn what your food triggers are. You become sort of a detective in your own body.
• Nutrients that provide energy! It turns out that eating tons of veggies can make you feel pretty darn good.
• You’re taking control of your health. That’s empowering stuff.

Cons:

• It’s tough. Like, tough. Social situations can be a minefield.
• You might miss out on some nutrients if you’re not careful.
• Goodbye, convenience. Hello, endless meal prep.
• It can get pricey. Quality food isn’t always cheap.
• There’s a risk of getting too obsessed with food rules.

The autoimmune diet isn’t a cure-all, but it can be a game-changer for many.

Just be ready for a journey – there might be bumps, but the destination could be worth it!

Getting Started: Preparing for Your Autoimmune Diet Journey

Ready to get an autoimmune diet ball rolling?

Saddle up; we are plunging into action!

First up: let’s play food detective.

Grab a notebook and jot down everything you eat for a week or two.

And I mean everything that sneaky candy bar you nibbled on during your Netflix binge.

No judgment here!

Also, note down how you are going to feel afterward.

Do you feel bloated or tired? Trust me, that’s gold.

First things first, before you go all gung-ho, hit up your doctor or a dietitian.

Man, did I learn this one the hard way?

I went to my doctor’s office like a kid with his homework unprepared.

You know what? She was great and gave me some tips I never would have found.

And you know what else? Those baseline blood tests?(3)

Game-changer.

Did you get the green light? It’s time to raid the grocery store!

I remember my first AIP shopping trip-it felt like I was on another planet.

But focus on the good stuff: colorful veggies, some fruits-easy on the sugar, quality proteins, and healthy fats.

👉READ MORE: How to Start Ketogenic Diet: A Complete Beginner’s Guide

And, hey, stock up on herbs and spices-they’re your new flavor BFFs.

Now, talking about meal prep – the secret weapon, guys.

I know it sounds like a chore, but trust me, it’s a lifesaver when you’re tired and hungry throughout the week.

Sunday planning sessions are my jam now, and batch cooking?

Your future self will thank you.

And don’t forget snacks! Nothing worse than being stuck in a meeting with only off-limits donuts around.

Now, the thing is this: at first, you might miss all your favorite foods. Well, change that frame of mind and get excited to try new stuff.

Who knew cauliflower was so versatile?

Remember, this is a journey. There are ups and downs.

Maybe you nail that AIP pizza crust, or maybe you have a weak moment and faceplant into a bowl of ice cream.

It’s all good. Be patient with yourself, and celebrate those small wins.

And hey, don’t go it alone. Find your tribe, whether online or in person.

Having people who get it can make all the difference.

So there you have it, your roadmap to AIP success. It might seem tough now, but trust me, you’ve got this.

👉READ MORE: Master These 15 Tips for Portion Control for Better Wellness

What food should you choose, and what should you avoid?

Boy, oh boy, did I learn this the hard way!

When I first started exploring the autoimmune diet, I felt like I was walking through a minefield in the grocery store.(4)

But don’t worry, I’m here to share with you what I’ve learned so you won’t have to go through the same lessons as I did.

First things first: organic and grass-fed options.

These are not simply names to trick you into shelling out extra, although sometimes it does seem that way, doesn’t it?

They’re actually very important when you’re trying to manage autoimmune symptoms, honestly.

You see, normal produce can be laced with pesticides, and those nasty chemicals can wreak havoc on your already damaged system.

And when it comes to meat, grass-fed is the way to go.

These animals are healthier, so their meat is packed with more nutrients and less bad stuff.

Now, let’s talk about the good guys – nutrient-dense, anti-inflammatory foods. (5)

Here is a list of the products I usually eat:

• Bok choy: Packed with over 70 antioxidant phenolic substances
• Beets: High in betalain, a potent anti-inflammatory antioxidant
• Sweet potatoes: Good source of fiber and antioxidants.
• Berries (blueberries, strawberries, raspberries): High in antioxidants and low in sugar
• Pineapple: Contains bromelain, which has anti-inflammatory and immune-modulating properties
• Apples: Nutrient-dense and allowed on the autoimmune diet
• Citrus fruits: Rich in vitamin C and antioxidants
• Grass-fed beef: Higher in vitamins A and E and omega-3 fatty acids compared to grain-fed beef
• Wild-caught salmon: Rich in omega-3 fatty acids, which support heart health and reduce inflammation
• Sardines: High in omega-3s and protein
• Extra virgin olive oil: Contains anti-inflammatory compounds
• Avocados: Rich in healthy fats and fiber
• Coconut: Allowed on the autoimmune diet and a good source of healthy fats
• Bone broth: Rich in glycine and other nutrients that support gut health
• Fermented foods: Support gut health and immune function
• Green tea: Contains antioxidants that may reduce inflammation

👉READ MORE: The Truth About These 7 Worst Foods for Leaky Gut Symptoms

Hydration

Discussing gut health, let’s talk about hydration.

Water is like the lubricant that makes your body’s engine run smoothly.

When I started paying attention to how much water I was consuming, I was shocked at how dehydrated I’d become.

Opt for at least eight glasses daily, more if you’re physically active.

And here’s my pro tip: add a squeeze of lemon and a pinch of salt to your water. We don’t want to drink empty water. Right?

Now, here’s where things get tricky – food sensitivities and allergies.

Everyone’s different, and what works for me might not work for you.

It took me months of trial and error to figure out my trigger foods.

Keeping a food diary helped.

Write down everything you eat and how you feel afterward. You might start noticing patterns you never realized before.

Alright, let’s talk about the bad guys—common trigger foods.

These troublemakers can set off your immune system like a fireworks show.

Gluten is a big one for many people.

I remember the day I realized gluten was causing my joint pain—it was like a lightbulb moment.

Dairy is another common culprit. And don’t get me started on processed foods!

They’re packed with additives and preservatives that can cause many issues.

Here’s a quick list of foods to watch out for:

How many times I have stood peering at small print on cans in the aisle.

Watch for “natural flavor” or “spice,” which can cloak all kinds of problem stuff.

I used to think I was so good since I would get a “healthy” salad dressing.

It happened to be a vessel full of sugar and soybean oil.

Lesson learned: If you cannot pronounce it- don’t eat it.

It’s all about listening to your body on this journey. What works for another person may not work for you, and sometimes that is frustrating.

I had days where I just wanted to give up and eat an entire pizza.

Stick with it, and the payoff is well worth it in feeling better.

And for goodness’ sake, don’t beat your head against the wall if you make mistakes occasionally.

We’re all human. Just make sure to keep on learning and progressing.

You’ve got it!

And let me tell you, if you can get used to this habit, you’ll be amazed at how well you’ll feel after energizing your body with the right amount of food.

Adapting the Autoimmune Diet to Specific Conditions

Now, let’s discuss how to make your autoimmune diet do its thing.

It’s a little like selecting the perfect outfit—what is fabulous on your best friend may not be for you, isn’t it?

Outfit—what looks great on your bestie might not be your style, right?

So, you’ve got an autoimmune condition. Ugh, it’s a pain, I know.

But guess what? The right diet can be a total game-changer!

Let’s break it down:

• Hashimoto’s Got You Down?
  • Watch that iodine, buddy! It’s like Goldilocks – not too much, not too little.
  • Tip: Easy on the seaweed, okay? It’s not a seaweed-eating contest!

• Psoriasis Making You Itchy?
  • Time to buddy up with anti-inflammatory foods!
  • Salmon and sardines are your new BFFs. Omega-3s for the win!
  • Sprinkle some turmeric on everything. It’s like magic pixie dust for inflammation!

• IBD Giving You Trouble?
  • Fiber might be tricky at first. Start slow, like you’re learning to ride a bike.
  • Cooked veggies are your friend. Raw salads? Maybe save those for later.

• Got Multiple Issues? (Because Why Not, Right?)
  • Is SIBO making things complicated? Time to learn about FODMAPs. It’s like a fun science project but for your gut!
  • Histamine intolerance? Some “healthy” foods might be troublemakers. Sneaky!

Don’t forget, you’re not just battling symptoms – you’re becoming your health superhero!

So, are you ready to rock this autoimmune dieting thing?

You’ve got it! Your body will be so thankful it’ll do a little dance.

Well, not literally, but you get the idea!

What component of your personal diet are you looking forward to most trying?

Supplements and Autoimmune Diet

Let’s talk about supplements and the autoimmune diet. I’ve been down this road, and let me tell you, it’s been quite a ride!

First up, the essentials. Omega-3s are like firefighters for your body, putting out those inflammation flames.

When I started taking fish oil, my joints finally stopped screaming at me.

And vitamin D? Oh boy. I thought my lunchtime walks were enough.

Spoiler alert: they weren’t.

Once my levels were up, someone flipped my energy switch to “high.”

Now, probiotics. These little gut buddies are the bouncers of your digestive club. I once ran out and thought, “No big deal.”

Wrong! My gut threw a tantrum like a toddler without their favorite toy.

But here’s the kicker—you can’t just go supplement shopping like at a candy store. I learned this the hard way.

I strutted into my first functional medicine doctor with my “research” like I was hot stuff.

Boy, did she set me straight real quick?

Everyone’s autoimmune journey is different, and what works for your neighbor’s dog walker may make you feel like garbage.

And some supplements can even cause flare-ups.

Yikes!

Working with my doctor, we developed a supplement plan tailored to me.

It was like working out a puzzle, but the prize felt human again.

Here’s a piece of wisdom: more is not always better. I once doubled my vitamin C intake during the cold season.

Hello, acid reflux from hell!

And quality matters, folks. I used to buy the cheapest stuff, thinking I was so smart.

Turns out, I was just feeding my body junk. Now I know better.

Timing is everything, as well. Should you take B vitamins before bed?

Not unless you want to count sheep all night.

Remember, supplements are the sidekick to your superhero diet, not the other way around. No amount of pills can fix a crappy diet.

So, dive into the world of supplements, but do it intelligently.

Be in no rush; work with a pro and find what works for you.

When you do, it’s like you’ve just pressed the cheat code to your health.

FAQ

Conclusion

Congratulations-you now know everything you need to know to crush the autoimmune diet and take charge of your health.

Remember, this is your journey full of surprises, obstacles, and spectacular victories.

Be easy on yourself while learning this new way of eating; instead, celebrate each small success that comes your way.

Your body has that remarkable capacity to heal, and you’re giving it what it needs to thrive.

The thing to remember about the autoimmune diet is that it’s not really a do-and-d’t list; it’s a road back to reclaimed vitality and joy.

As you further yourself on that path, be inquisitive, be consistent, and most importantly, listen to the needs of your body.

You can do this, and right around the bend awaits a brighter, healthier version of you.

Here’s to your wellness journey.

It will be as nourishing for your spirit as it is for your body!

Ready for a life transformation at the hands of nutrition?

Take the first step today.