The link between diet & autoimmune disease

In order for most autoimmune diseases to develop — whether it’s Hashimoto’s thyroiditis, systemic lupus erythematosus, or rheumatoid arthritis — there are three main factors that come into play. These factors include genetics (genes linked to an increased risk of autoimmune disease), environmental triggers (like inflammatory foods; viruses; and toxic substances in our water, soil, and air), and intestinal permeability (leaky gut). Most experts agree that all three factors must be present in order to trigger autoimmunity.

Those of us trained in nutrition and lifestyle medicine, however, also agree that many symptoms of autoimmune conditions may be improved when one of these factors is removed from the equation. And in most cases, this means removing the triggers in our environments that might be making us sick. 

For example, some potential triggers could include inflammatory foods, unknown food intolerances, and foods that disrupt the gut microbiota and increase leaky gut (e.g. processed foods and alcoholic beverages). Removing these environmental triggers from our diets and replacing them with healing foods helps to reverse leaky gut while simultaneously reducing autoimmune symptoms. 

Keep reading to learn more about the link between diet and autoimmunity — including how the Autoimmune Protocol Diet can help you determine whether the foods you’re eating are driving inflammation, damaging your gut, and contributing to your autoimmune symptoms. 

How diet drives autoimmunity

Since 70 to 80 percent of the immune system resides in the gut, it makes sense that the foods we eat would play a role in autoimmunity (an immune reaction that occurs when the body mistakenly attacks itself). This is because the foods we eat and the environments in which we live can trigger dysbiosis of the intestines and increase gut permeability, disrupting the immune system’s ability to self-regulate. In fact, research shows that intestinal hyperpermeability (leaky gut) often precedes autoimmunity.

However, as I previously mentioned, we can get better despite living with one or more autoimmune diseases. We just have to give our bodies the chance to heal. And in many cases, dietary and lifestyle changes — whether temporary or permanent — can help us get there. 

Gluten-free diets and autoimmune disease

As one example of the link between diet and autoimmunity, let’s look at celiac disease: an autoimmune condition that occurs when gluten — a wheat protein found in cereal grains — creates a damaging immune response in the small intestine. When gluten (the environmental trigger) is no longer consumed, the small intestine can heal and symptoms of celiac disease typically begin to resolve. 

However, since research suggests that celiac disease often co-occurs with other autoimmune diseases like Hashimoto’s thyroiditis, psoriasis, and type 1 diabetes, additional dietary and lifestyle interventions may be needed. For instance, those with Hashimoto’s disease may benefit from eliminating dairy products as well — particularly those containing lactose. Soy-free diets are also helpful for some; you can learn more about a few of the best diets for Hashimoto’s disease in this blog post. 

The Autoimmune Protocol Diet

While there isn’t a one-size-fits-all diet for those with autoimmune diseases, people with Hashimoto’s thyroiditis and various other autoimmune conditions like inflammatory bowel disease (IBD) and rheumatoid arthritis (RA) frequently benefit from following the Autoimmune Protocol Diet (or AIP Protocol). A recent New Zealand study, for instance, found that patients with RA noticed improvements in fatigue, sleep, and pain levels after following the AIP diet for eight weeks.

Another study found that Paleolithic eating reduced fatigue and improved quality of life in those with relapsing-remitting multiple sclerosis (RRMS). Study participants also noted improvements in exercise capacity, motor function, and mental health.  

We’ll discuss the benefits of the AIP diet as it pertains to specific autoimmune conditions like these in future blog posts! 

Why try the AIP diet?

Aside from the many research papers supporting the effectiveness of AIP diets for autoimmunity, I’ve personally seen the transformative impact of nutrition on my clients with autoimmune diseases, as well as in my own journey. That’s why I strongly believe in the AIP diet’s ability to improve many symptoms associated with autoimmunity!

How the AIP diet works

As part of the Autoimmune Protocol Diet, we remove potentially triggering foods for anywhere from 30 to 90 days and replace these foods with those that heal the gut, reduce inflammation, balance hormones, and decrease intestinal permeability. During the elimination phase of the protocol, for instance, we avoid common food triggers like:

• Gluten and gluten-containing grains.
• Eggs.
• Dairy products.
• Beans and lentils.
• Nuts and seeds.
• Nightshade vegetables.
• All processed foods, sugars, and vegetable oils. 

We then replace these potential triggers with supportive, nutrient-rich foods like meat, fish, mushrooms, coconut, healthy fats, and most other fruits and veggies. Temporarily eliminating reactive foods and replacing them with supportive alternatives helps us to pinpoint which foods could be triggering inflammation and contributing to our symptoms. 

Reintroducing foods during AIP

As symptoms subside and we start to feel better — which frequently happens when following the AIP diet — we slowly reintroduce the foods we’ve eliminated and closely monitor the return of autoimmune symptoms such as fatigue, joint and muscle pain, swelling, skin rashes, diarrhoea, sinus problems, and depression. I have my clients complete monthly symptom questionnaires so we can easily track improvements and areas of concern. 

If autoimmune symptoms happen to reappear during the reintroduction phase, the triggering foods may need to be avoided for a longer period of time. And while the Autoimmune Protocol Diet isn’t meant to be followed long-term, there are certain foods we may choose to avoid indefinitely, depending on how our bodies react to them.

Next steps

As an autoimmune sufferer myself, I know what it’s like to struggle with my health and feel overwhelmed and conflicted by the vast amount of nutrition information available. But because I’ve been in your shoes and have personally reaped the benefits of changing my diet and lifestyle, it has provided me with the tools to educate and empower others to do the same. 

Are you ready to advocate for your health? Learn how I can help by reviewing my personalised services and booking your free 20-minute inquiry call.