If you’re living with autoimmune symptoms you’ve probably learned that proper nutrition is vital to health, but how do you actually go about “eating clean” or “following an anti-inflammatory diet?” Too often we know we want to eat better but getting started can just feel too overwhelming. Where do you start? What’s allowed? What’s not? How do I find the time to cook?
Let’s take a deep breath. The truth is, you don’t need to do it all overnight. Healing begins with small, consistent steps — and yes, we are talking Atomic Habits style 1% at a time.
Here are 5 simple strategies to start eating in a more supportive, anti-inflammatory way — without flipping your whole life upside down.
#1: Don’t Eliminate Everything — Crowd It Out.
Instead of focusing on what you “can’t” have, start with what you can add. As you add more nourishing, whole foods, the more inflammatory ones naturally begin to fade out — without forcing it. Intentionally adding in whole foods crowds out the space for inflammatory junk foods. Fill your plate with fresh fruit, vibrant veggies, and whole grains. And on the same note, get in as much water as possible to flush out the urge to drink sugary beverages. Examples:
- Add a handful of greens to your breakfast smoothie
- Toss some roasted veggies into your favorite gluten free pasta dish
- Top your dairy free yogurt with fresh berries and walnuts
#2: Give Your Staples a Glow Up!
You don’t need 50 new recipes and a completely new skill set in the kitchen. Level up your everyday ingredients with just a few simple swaps. Start with what you use the most and trade up for the organic, gluten-free, and dairy-free versions of it.
- Use olive oil instead of vegetable oil or butter
- Try almond or oat milk instead of dairy
- Pick gluten-free oats or rice pasta instead of traditional
#3: Plan for Decision Fatigue
When you’re inflamed, tired, or foggy, making any choice can feel like too much. Give yourself permission to make healthy easy. That’s not lazy — it’s smart. Grab a piece of paper, write down 3 of your favorite breakfasts, 3 lunches, and 3 dinners. Post this list on your fridge, in your planner, and in the notes app on your phone. Any time you feel stressed about “What should I eat?” pick one of these 9 meal options and bam! Decision made. Examples:
- Breakfast: smoothie, oatmeal, hash browns
- Lunch: salad, veggies & hummus, wrap
- Dinner: spaghetti, stir fry, tacos
Bonus tip: keep a short grocery staples list saved in your phone for that miracle of a chance that someone offers to pick up groceries for you, but you don’t have the mental energy to stop what you’re doing and figure out what you might need. (Accepting help is not weakness it is actually shows your strength) Example:
- Fruit: Bananas, apples, grapes
- Veg: Avocado, lettuce, spinach, carrots, tomatoes, cucumbers, onions, potatoes, mushrooms
- Dry: Rice, gluten free pasta, peanut butter, spaghetti sauce, hummus
- Frozen: broccoli, cauliflower, corn, blueberries, pineapple
#4: Keep Prep Simple – K.I.S.S. method
You don’t need a Sunday meal prep marathon. Just prep one or two (at max three) things before the week begins to set yourself up for success. You’ll be shocked how far one simple prep sesh carries you throughout the week. Think batch cooking. The goal is not a complex array of options, it is just a few pre-made choices to make healthy eating effortless. Examples:
- A huge salad full of fresh veggies
- A batch of brown rice in your rice cooker
- Several baked potatoes and/or sweet potatoes
- A jar of homemade salad dressing
- A large pot of cooked oatmeal
#5: Daily Tracking with Simple Journaling
You don’t need a detailed food log counting calories, weighing food, or tracking macros — just a few quick words a day can help you notice what’s helping (and what’s not). This simple practice builds awareness without adding stress — and over time, these notes become your personal guide to what really works for you. A simple spiral notebook kept by your bed is all you need to write a couple words or phrases about what you ate and how it made you feel. Awareness is key. Example:
- “Loved the loaded sweet potato — no bloat. Tired after lunch but walking helped.”
- “Green smoothing was surprisingly good – got me through the midday slump!”
- “Don’t love sweets for breakfast – makes me hungry all day long.”
- “Banana was so easy to eat on the run”
Remember healthy eating for autoimmune wellness doesn’t have to be all-or-nothing. It can be gradual, gentle, and even joyful. Starting with simple, consistent steps will help make wellness sustainable for the long haul.
Check out the Free B’s tab to get a printable Daily Journaling Prompt page as a guide to help you with developing your personal nutrition strategy.
Need even more help? Follow me on social media for inspiration and support, I’d love to cheer you on as you conquer your health. Find me @bwellnourished and @bwelldaily let’s be friends!