Groundbreaking New Revelations on Alzheimer's Disease

Dr. Eric Berg 07/17/2024

Navigating the world of autoimmune diseases can be challenging, but one thing you can often control is your diet. The foods you consume can either calm the inflammation fueling your autoimmune condition or aggravate it.

Choosing the right autoimmune diet foods, such as those included in the autoimmune protocol (AIP) diet, might seem daunting.

But I’m here to break down the science and offer practical tips, including friendly recipes. I’ll share some real-life experiences too, so you know you’re not alone.

Understanding the Link: Your Gut and Autoimmune Disease

Many people with autoimmune diseases, such as Hashimoto’s thyroiditis or Crohn’s disease, don’t realize how interconnected their gut health is with their immune system.

Your gut is home to trillions of bacteria, which we call the microbiome. In a balanced microbiome, the "good" bacteria far outnumber the "bad," which keeps things running smoothly. This balance is essential in helping us digest food and keeping inflammation in check.

However, this delicate balance can be disrupted – often by poor diet, stress, or antibiotic use. When this occurs, it can lead to something called leaky gut.

Leaky gut happens when the tight junctions, which act like gatekeepers in your gut lining, become permeable. Undigested food particles, toxins, and even bad bacteria can escape into your bloodstream.

This then triggers your immune system to go into overdrive.

How Leaky Gut Exacerbates Autoimmunity

Imagine your immune system as a vigilant security guard. It's always on the lookout for foreign invaders. With leaky gut, this security system encounters things that don’t belong in the bloodstream, like that piece of undigested gluten from your morning toast.

Your immune system, doing its job, attacks these foreign invaders. However, sometimes, it gets a little confused. Instead of only targeting the invaders, it starts attacking your own tissues, mistaking them for the enemy.

This case of mistaken identity is at the root of autoimmune disorders, like rheumatoid arthritis and celiac disease.

The Role of Zonulin: A Gatekeeper in Jeopardy

There’s a protein called zonulin that plays a key role in gut permeability. Zonulin is like the gatekeeper of the tight junctions in your gut. When zonulin levels rise, those junctions loosen, and your gut becomes more permeable, or "leaky."

Certain foods, stress, and bacterial imbalances are known culprits in increasing zonulin production. For example, consuming refined sugars and processed foods can disrupt gut bacteria balance.

Chronically elevated zonulin levels are often seen in people with autoimmune disorders. It makes sense when you understand how gut permeability, or a "leaky gut," is linked to inflammation and the autoimmune response.

Autoimmune Diet Foods: Navigating What to Eat

The good news is that strategically choosing autoimmune diet foods, some of which are also paleo diet staples, can help soothe your gut, lower inflammation, and potentially ease your autoimmune symptoms.

While individual reactions to food vary, some common principles apply. The AIP diet is a good example of a diet designed to help manage autoimmunity.

Fermented foods

Embrace These Gut-Supporting Allies:

Probiotic-rich Foods: Fermented delights like sauerkraut, kimchi, and kefir introduce beneficial bacteria into your gut. Think of them as reinforcements for your gut’s security team.
Glutamine-rich Foods: This amino acid is a vital building block for a healthy gut lining. You'll find it in bone broth, grass-fed beef, and pastured eggs.
Fiber-Packed Vegetables: While some individuals with autoimmune issues might be sensitive to certain veggies, like nightshade vegetables and cruciferous vegetables, for many, fiber-rich vegetables, like sweet potatoes and root vegetables, provide essential prebiotics. Prebiotics, also found in foods like sweet potato, act as food for the good bacteria in your gut, helping them thrive.
Healthy Fats: Don’t shy away from healthy fats. Omega-3 fatty acids, found in fatty fish like salmon and mackerel, and oils, like olive oil and coconut oil, have potent anti-inflammatory properties.

Foods to Approach with Caution on an Autoimmune Diet:

Now, let’s switch gears. Some foods have the potential to exacerbate inflammation and leaky gut, so you might want to approach them cautiously when crafting your autoimmune diet foods strategy:

Potential Troublemakers

Gluten: Found in wheat, barley, and rye, gluten is a known trigger for zonulin production. Elevated zonulin, as you know, means increased gut permeability. Gluten is also one of the main food groups excluded during the elimination phase of the AIP diet, along with foods containing refined sugars.
Dairy: While not problematic for everyone, dairy products, particularly those from conventionally raised cows, can be inflammatory for some. Coconut milk is a popular alternative for those who are sensitive to dairy.
Sugar: We all have a sweet tooth sometimes. But overdoing sugar can wreak havoc on your gut bacteria balance. Plus, excess sugar generally promotes inflammation throughout your body.
Processed Foods: These foods often contain ingredients, like food additives, that can disrupt gut health. It’s best to stick with whole, unprocessed foods as much as possible.

Beyond Diet: Lifestyle Factors for Autoimmune Support

Food plays a significant role in managing autoimmune conditions. But remember that supporting your immune system involves a holistic approach. These lifestyle factors deserve your attention, too.

Three different faces of a woman

Stress Management Techniques to Incorporate

Prioritize Sleep: Aim for 7-9 hours of quality sleep per night.
Engage in Regular Exercise: Moderate, enjoyable movement supports overall health.
Manage Stress: Find healthy ways to cope with stress, such as meditation, yoga, spending time in nature, or journaling.

FAQs

What is the AIP diet?

AIP stands for autoimmune protocol. The AIP diet is a restrictive diet that eliminates foods that are thought to contribute to inflammation in the body. It is essentially a stricter version of the paleo diet.

It is often used by people with autoimmune disorders, like inflammatory bowel disease (IBD).

How does the AIP diet work?

The AIP diet works by identifying and removing inflammatory foods. After a period of strict elimination, foods are slowly reintroduced one at a time, during the reintroduction phase. This process helps people pinpoint their trigger foods.

Is the AIP diet a cure for autoimmune disease?

The AIP diet, although quite restrictive, is not a cure for autoimmune disease. However, some people with autoimmune disorders find that following the AIP diet can help manage their symptoms.

It's important to talk to your doctor or a registered dietitian or a clinical nutritionist, such as Sarah Ballantyne, before making any major dietary changes, such as including nutrient-dense foods in your diet, or excluding certain food groups.

Conclusion

Embracing a diet focused on autoimmune diet foods is about making conscious, informed choices that support your body’s remarkable ability to heal.

By understanding the interplay of gut health, zonulin, and your immune system, you’re empowered to take control of your well-being.

Choosing the right autoimmune diet foods is a significant step in managing your health. By minimizing inflammation, supporting your gut microbiome, and making conscious food choices, you can regain control over your autoimmune condition.

I encourage you to begin incorporating some of these principles into your daily life.