It is becoming well documented that proper nutrition is a top concern for anyone suffering from autoimmune issues. In order to stop the outward expression of your symptoms you must start by changing what you are putting inside your body. First let’s explore how a “normal” diet drives inflammation, then learn how nutrient-dense foods can help, and finally let me show you some simple ways to begin integrating these anti-inflammatory foods into your every day.
The facts are that many people with autoimmune conditions feel better when they eliminate triggering foods like dairy, gluten, vegetable oils, fast foods and processed meats. These are some of the most highly inflammatory foods and unfortunately what the average person eats as a “normal” diet every day. Eating these is quite literally like throwing gasoline on an open flame. Constantly fueling this chronic fire (inflammation) is what leads to worsening symptoms of joint pain, fatigue, digestive issues, brain fog and a number of unexplainable symptoms.
One of the most powerful ways to calm inflammation starts with your fork. Plant-based anti-inflammatory foods give your body the vitamins, minerals, and antioxidants it needs to calm this reactive immune response. These whole natural foods calm the fire within and allow healing to begin. Flooding your system with these powerful foods sends signals to your immune system to restore balance and support long-term health. Every bite communicates with your immune system that it is no longer under attack.
Once you have stopped putting in all the junk foods and have started adding in the supportive foods you will visibly see how it is healing your body from the inside out. You will notice your swelling going down, your skin developing a healthy glow, and you will be moving your body with less pain.
The top anti-inflammatory foods you can incorporate daily include: Leafy greens, colorful fruits and veggies, berries, avocados, chia and flaxseeds.
Incorporating these foods into your diet does not have to be an overwhelming task. Some simple tips to add these to your every day include:
1. Use fruit as your new to-go snack. When you’re running out the door grab a banana, apple, or even throw some grapes or berries in a to-go cup – nutrient dense snacks with no meal prep needed.
2. Try adding a handful of spinach and a spoonful of flaxseeds to your morning smoothie, you won’t taste it at all but your body will love the burst of nutrients.
3. Use vegetables to bulk up your regular meals, crowding out the bad and boosting the good. Add cauliflower rice to your regular rice dishes, add bright veggies in your pasta sauces, or even serve your regular dish over a large bed of greens and enjoy it like a salad.
4. Swap out avocado in place of butter or mayo, applesauce in place of oil in baking, and use nut milks in place of dairy.
Each choice makes a difference, and over time your body will thank you with more energy, less pain, and improved mental clarity. Small intentional additions amount to powerful changes.
Healing from the inside out is possible, and food is one of your most powerful allies. By choosing plant-based, anti-inflammatory foods, you’re not just nourishing your body, you’re giving your immune system the defenses it needs to fight that raging fire. It’s not about perfection, but about progress through building new healthy habits.
To help support you in your own wellness journey I have created a free Grocery Shopping Guide to help you fill your kitchen with powerful foods that can help you heal. Check out the Free B’s tab to get your Anti-Inflammatory Grocery Guide to help take the overwhelm out of shopping for healthy foods.