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Autoimmune Disease

Autoimmune diseases & nutrition

An autoimmune disease occurs when the body attacks its healthy cells and tissues. While more research is needed to understand the triggers and development of an autoimmune condition, anti-inflammatory and nutrient-dense plant foods can play a role in managing these diseases.

Our immune system works to protect us against viruses and disease.

In autoimmune diseases, like multiple sclerosis, rheumatoid arthritis, and Type 1 diabetes, the immune system overreacts and attacks healthy cells and tissues. According to the American Autoimmune Related Diseases Association, there are more than 100 conditions, and more than 50 million Americans have one or more autoimmune diseases.

The promising news is a plant-based lifestyle may allow those suffering from a wide range of autoimmune conditions to find relief from a number of symptoms — and reduce their risk of developing other chronic illnesses that often accompany an autoimmune disorder.

Environmental Factors

Even without understanding the full picture of how autoimmune diseases develop, environmental factors certainly impact our level of risk:

Turmeric, ginger, lemon, and carrot on a wooden table

Inflammation

Inflammation

Studies show chronic inflammation is a defining characteristic for many autoimmune diseases. Whole plant foods contain many compounds that work to reduce inflammation, while animal foods and processed foods contribute to inflammation.

Woman holding an illustration of the intestines while surrounded by fruits and vegetables on a table, suggesting digestive health

Gut Microbiome

Gut Microbiome

There’s evidence that our gut microbiota help regulate our immune system. (These are the trillions of microorganisms that call our intestinal tract home.) Eating a varied diet of whole plant foods increases the diversity of our gut microbes and supports a healthy balance of these organisms.

Top view of whole plant foods including avocado, beans, spinach, and nuts

Obesity

Obesity

Obesity is a risk factor for some autoimmune disorders, as excess weight can interfere with the body’s ability to regulate immune responses. A plant-based diet can help reduce calorie intake and make you feel fuller for longer — reducing inflammation and helping to maintain a healthy weight.

Illustration of antibodies attacking a virus, representing the immune response

Bacterial & Viral Infections

Bacterial & Viral Infections

Certain bacterial or viral infections may trigger antibody responses that lead to autoimmune disease. Some of these infections can be traced back to eating animal foods.

Multiple Sclerosis

In multiple sclerosis (MS), the immune system attacks the central nervous system, impacting the brain and spinal cord. In addition to other healthy lifestyle practices and adequate Vitamin D, plant-based nutrition can be beneficial. 

Research shows higher intakes of saturated fat are associated with an increased risk of MS. A diet of whole plant foods is naturally low in saturated fat due to the absence of animal products (with the exception of coconut foods, which are high in saturated fat).

Rheumatoid Arthritis

With rheumatoid arthritis (RA), chronic inflammation causes pain, stiffness, and swelling of the joints. Plant foods are packed with antioxidants that help reduce inflammation.

There’s also interesting research to suggest the body may mistakenly attack a certain type of bacteria similar to a protein in our joints, contributing to RA symptoms. The study found that vegetarian and vegan diets change the makeup of the gut microbiome, decreasing the antibodies fighting the bacteria. Learn more about the study.

Type 1 Diabetes

While there is no cure for Type 1 diabetes, a plant-based diet can bring more predictability and less risk of related diseases to those managing it. Blood glucose levels become more consistent, weight is easier to lose or maintain, and issues like neuropathy are less likely to manifest by eliminating the cholesterol and saturated fats found in animal products.

What can I do to prevent autoimmune diseases?

  • Eat colorful fruits and vegetables to increase antioxidants, like carotenoids and flavonoids, which have anti-inflammatory properties.
  • Eat high-fiber whole carbohydrate foods like whole grains, broccoli, and leafy greens.
  • Reduce saturated fat intake by limiting or eliminating animal foods and many processed foods (this may be particularly helpful for MS). Instead, focus on the anti-inflammatory omega-3 fats found in chia, flax, and hemp seeds — 1 tablespoon and even up to ¼ cup of these seeds daily may help certain autoimmune conditions.
  • Ensure optimal levels of vitamin D, often with a combination of sunlight exposure on the skin and an algae-based supplement.
  • Season foods with spices like turmeric, ginger, rosemary, and cloves to reduce inflammation. In particular, turmeric is shown to be effective for the autoimmune conditions lupus and RA.
  • Eat more green leafy vegetables, especially dark greens like kale.
  • Stay hydrated! Push yourself to drink more than you may feel you need.
  • Gluten, soy, and some other plant foods can aggravate certain autoimmune conditions. If a whole food, plant-based diet doesn’t offer enough relief from your symptoms, consider eliminating additional foods. We suggest working with a knowledgeable plant-based medical professional who can offer a specialized autoimmune protocol.
  • Consider medically-supervised water-only fasting.

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