Autoimmune diseases happen when the immune system mistakenly attacks normal, healthy cells in the body, but you can help bring your body back to balance by overhauling your lifestyle, and in particular, honing in on a personalized autoimmune disease diet.
Sound too good to be true? It all comes down to the power that nutrition and lifestyle changes have on improving your gut health and reducing inflammation, a commonality amongst all autoimmune diseases. Inflammation is part of the immune system’s response to a foreign invader. It’s helpful when acute, like if you have a cold or get a cut, but with autoimmunity, your body is chronically inflamed because it’s trying to fight off your own healthy cells. That can lead to symptom flare-ups and increase your risk for things like heart disease, cancer, and more. Reducing inflammation and healing the gut is imperative for treating autoimmune disorders.

It starts in your gut
About 70 percent of your immune system is located in the lining of your gut so when you’re dealing with heightened inflammation and immune system dysfunction, supporting your intestinal health is essential. When your gut microbiome is imbalanced, it can influence autoimmunity, research shows. Things like mental health, diet, and sleep deprivation can alter the balance of good and bad bacteria in your gut and promote inflammation. For example, a high-fiber diet increases good gut bugs like bifidobacteria and lactic acid bacteria, while diets low in prebiotics reduce total bacterial abundance, shows research in the Journal of Translational Medicine. And a 2019 review in the Journal of Neuroscience Research found that patients with major depressive disorder have a different microbiome composition than those without depression.
By supporting a healthy microbiome, you can prevent and manage flare-ups when they occur.
“To bring back balance, we first start with some lifestyle non-negotiables, including stress management and making sure they’re getting excellent sleep,” says Erica Favela, a health coach at Parsley Health. “These two lifestyle factors are absolutely critical in giving the body an opportunity to heal and restore, and I actually prioritize these factors before bringing food into the conversation.”
Then, food comes in to help restore gut health. For instance, if a member comes in with Hashimoto’s disease, an autoimmune disorder that can cause an underactive thyroid (hypothyroidism), and they’re still eating gluten and dairy, Favela will help them replace those two food groups first. “These are some of the top pro-inflammatory foods and especially problematic for thyroid tissue due to molecular mimicry,” she explains. (AKA when a foreign substance has structural similarities to your own healthy cells.)
A 2014 study in Autoimmune Diseases even found that certain amino acids that make up the proteins in milk can mimic collagen and induce rheumatoid arthritis (RA), an autoimmune disease that attacks the joints.
And if you have a leaky gut (a weakening of your gut barrier that allows molecules to move across your intestinal lining) as a result of an autoimmune disease, your immune system might respond to the allergenic compounds in gluten and dairy and cause digestive symptoms like gas and bloating.
While more research is still needed to understand the role food plays in autoimmunity, there is promise that removing some of these inflammatory foods can help with the management of autoimmune disease.