Autoimmune disease is a terrible disorder where your immune system attacks the healthy cells in your body after mistaking them for harmful pathogens. While autoimmune disease is rarely fatal, it can have a serious impact on your quality of life. We have talked about the need to make dietary changes, such as shifting to paleo autoimmune protocol. There are other dietary changes you can make. Keep reading to learn more.
Dietary Changes Are Needed if You Suffer from Autoimmune Disorder
Autoimmune disease is rising in the UK and worldwide and autoimmune disorders are increasingly problematic with up to one in 20 people in the UK suffering from the issue – the vast majroity of which are women.
Your diet can have a huge part to play in dealing with autoimmune disease issues and below we’ve compiled a list of some of the best foods to help improve your system.
Halibut
Halibut is a rich source of vitamin D. Just a 3-ounce serving will provide you with 100% of the RDA amount. Vitamin D can lower the risk of lupus, rheumatoid arthritis, multiple sclerosis, and other disorders of the autoimmune system. Besides halibut, other alternatives include tuna, salmon, whitefish, sardines and mackerel. The body also converts UV light into vitamin D. Vegetarians can get vitamin D from egg yolks and mushrooms cultivated in sunlight.
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Serving ideas:
- Grilled halibut steaks: Marinate in olive oil and garlic. Garnish with parsley, capers, and lemon.
- Baked halibut fillets: Layer the fish with shallots and rosemary. Wrap in foil or parchment paper, then bake.
- Poached halibut: poach in white wine. Slice fish into pieces and use them to top a salad with arugula, fennel, orange pieces, and black olives.
Turmeric
This spice contains a compound called curcumin that has powerful healing properties. Turmeric can regulate and reduce inflammation and can relieve symptoms from rheumatoid arthritis, inflammatory bowel syndrome, psoriasis, and multiple sclerosis. Studies have shown that it can alleviate symptoms brought on by autoimmune and inflammation disorders.
However, on its own, curcumin is not very bioavailable and it is difficult for the body to use it. It needs to be combined with black pepper and warmed together in order to make it easier for the body to absorb.
Serving ideas:
- Make a soup with cubes of butternut squash, coconut milk, black pepper, curry paste, and turmeric. Purée, heat up, and enjoy.
- Make a soothing beverage by combining almond or coconut milk with black pepper and turmeric, then simmer. Sweeten with a dairy-free milk or raw honey.
- Roast cauliflower. Blend turmeric, salt, black pepper and salt. Toss florets with seasoning blend and olive oil, then roast until florets are tender.
Sauerkraut
Fermented sauerkraut is a rich source of probiotics. This supports and balances the gut flora and strengthens the intestinal barriers so you can have a healthier digestive process. This is essential in protecting the body from autoimmune diseases. Research has shown that probiotics can help people who suffer from rheumatoid arthritis by reducing swelling, stiffness, inflammation and pain.
Besides sauerkraut, other non-dairy sources of probiotics include pickled ginger, fermented vegetables, kimchi, probiotics-enhanced coconut yogurt, and kefir.
Serving ideas:
- Make a sandwich spread with sauerkraut puréed with horseradish, mustard, and raw honey.
- Slice grilled chicken or turkey sausages and serve on a plate of sauerkraut.
- Make a side salad with sauerkraut, shredded spinach, grated carrots, and daikon radishes.
Green Tea
There are many health benefits of green tea. For one thing, it is loaded with antioxidants. It has anti-inflammatory properties and can protect against autoimmune diseases. It is rich in a chemical called EGCG (epigallocatechin-3-gallate). In animal studies, EGCG has shown to reduce the effects of autoimmune disorders. Green tea has positive effects on T cell functions. Autoimmune diseases have been connected to T cells not functioning properly, so green tea can support the body’s autoimmunity.
Serving ideas:
- Brew mint tea with green tea, then add ginger or raw honey for a refreshing twist.
- Make green tea ice cream by mixing brewed green tea, coconut milk, and ripe bananas, then freeze.
Wild Alaskan Salmon
Salmon is high in omega-3 essential fatty acids. This can protect against autoimmune diseases and reduce inflammation. Omega-3 has shown to ease symptoms from Crohn’s disease, colitis, rheumatoid arthritis, psoriasis, and multiple sclerosis. Besides salmon, there are other seafoods that are rich in omega-3 which can support a healthy autoimmune system These include sardines, tuna, mackerel, and other fatty fish.
Serving ideas:
- Serve pieces of cooked salmon and bok choy on top of a bowl of seaweed soup noodles seasoned with garlic and ginger.
- Make salmon patties by blending salmon, zucchini, leeks, onions and garlic, then forming them into patties and pan-frying them in olive oil.
- Make a salad by tossing chopped kale, cubed avocado, shredded carrots, and canned salmon with a plain vinaigrette.
Broccoli
Broccoli contains lots of sulfur and is a rich source for glutathione, a potent antioxidant. This can soothe symptoms from autoimmune diseases and reduce inflammation. Research has shown that people with autoimmune diseases have 50% less in glutathione levels in the bodies as compared to a healthy individual. Other foods high in sulfur include cauliflower, cabbage, onions, kale, and radishes.
Serving ideas:
- Grill broccoli spears in olive oil, red pepper flakes, and garlic.
- Make a vegetable soup by cooking broccoli, cauliflower, and leeks in a broth, then puréeing it until smooth and creamy.
- Make a slaw by combining shredded broccoli stems, celery, red cabbage, onions, green apples, and raisins. Make a dressing with mayonnaise, apple cider vinegar, and raw honey.
Eat the Right Foods to Deal with Autoimmune Disorder
Autoimmune disorders are painful, even if they are rarely life-threatening. Fortunately, you can help deal with them by following the right diet.