Fruits and vegetables (aim for a broad rainbow of colors to get the most antioxidant variety), fish and fish oil, olive oil, ground flaxseeds, and spices like ginger, rosemary, basil and turmeric can all have a quieting effect on an overactive immune system.
Red meat and processed meats, including bacon, hot dogs, lunch meats and cured meats. Refined grains, including white bread, white rice, pasta and breakfast cereals. Snack foods, including chips, cookies, crackers and pastries.
Foods such as red meat, dairy, pastry, and beverages containing caffeine and alcohol trigger systemic inflammation, aggravating the autoimmune disease.
The Autoimmune Protocol Diet
Foods to avoid include grains, legumes, dairy, processed foods, refined sugars, industrial seed oils, eggs, nuts, seeds, nightshade vegetables, gum, alternative sweeteners, emulsifiers, and food thickeners, said Romano.
1. Omega-3 fatty acids. Omega-3 fatty acids , which are abundant in fatty fish such as salmon or tuna, are among the most potent anti-inflammatory supplements. These supplements may help fight several types of inflammation, including vascular inflammation.
Berries. From strawberries and blackberries to cranberries and blueberries, these gemlike fruits are particularly potent in antioxidant and anti-inflammatory activity.
Nightshade vegetables, like peppers, potatoes, and eggplant, are are controversial, because many claim they can cause inflammation, according to Cynthia Sass, a registered dietician. This can lead to some pretty serious complications down the line: heart disease, cancer, and diabetes, to name a few.
Active principles in plant-based foods, especially staple fruits, such as bananas and plantains, possess inter-related anti-inflammatory, anti-apoptotic, antioxidative, and neuromodulatory activities.
An overactive immune system
These substances are called allergens. Having an allergic reaction is the most common example of an overactive immune system. Dust, mold, pollen, and foods are examples of allergens.
In general, an overactive immune system leads to many autoimmune disorders — because of hyperactive immune responses your body can't tell the difference between your healthy, normal cells and invaders. In essence, your immune system turns against you.
Kiwifruit. If you're looking for a bedtime snack, kiwifruit might be a good choice! Kiwis are a source of serotonin which the body breaks down to melatonin, and a 2022 meta-analysis published in Cureus suggests the anti-inflammatory effects from kiwi's antioxidants play a role in improving sleep, too.
It has been confirmed that vitamin D has potent anti-inflammatory properties. It contributes to reduction in pro-inflammatory mediators and an increase in anti-inflammatory cytokines. There is also evidence that vitamin D could decrease C-reactive protein (CRP) and affect selected haematological indices.
Vitamin E. Packed with antioxidants, vitamin E boosts your immune system and may also ease inflammation. If you have rheumatoid arthritis, you might find it helps manage pain when used with standard treatment. You can easily get it from the foods you eat.
Naproxen. Another anti-inflammatory drug, which works much like ibuprofen. Some studies show this may be a better choice than ibuprofen for people at risk for heart disease. Aspirin.
Cow's milk alternatives
Coconut milk is the best non-dairy milk alternative. It is AIP-friendly. Oat, hemp seed, almond, flaxseed, and cashew milks are not AIP-compliant because they come from nuts and seeds. Still, they are a better option than cow's milk to heal your gut and reduce symptoms.
Avoid high doses of vitamin C, beta carotene, cat's claw, echinacea and ginseng, among others. Why add fuel to the fire? Doing so may cause you to slip out of remission and into more misery. I'll share some tips in the space provided, but there are so many other nutrients.
The right diet can help ease pain and heal autoimmune diseases. In general, avoid caffeine, alcohol, sugar, grains, dairy and red meat, and focus on fruits, vegetables, healthy fats and fish.