Autoimmune disease is when an overactive immune system mistakenly attacks the body’s own tissues. Women are especially vulnerable, making up more than threequarters (78%) of people with an autoimmune disease .
Depending on which part of the body is being attacked, symptoms can range from fatigue to skin rashes, bloating and abdominal pain, other chronic pain, and thyroid health issues. Susceptible genes, infections, environmental toxins, poor nutrition, and high stress levels may be behind many cases of autoimmunity. 1 2 3
Resolving Autoimmunity at the Root
The gut is a critical part of the body’s immune system, with about 70-80% of the immune cells located in the gastrointestinal tract. This area is responsible for distinguishing between harmful invaders (like pathogens) and beneficial substances (like food and good bacteria). A healthy gut lining and microbiome are essential for maintaining immune balance.
When the gut lining becomes damaged or weakened, it can result in "leaky gut" (increased intestinal permeability). This condition allows undigested food particles, toxins, and microbes to pass into the bloodstream, triggering an immune response. The immune system may then mistakenly attack the body's own tissues, contributing to autoimmunity.
Eating for Autoimmunity
Given the importance of the gut in autoimmunity, diet and nutrition is the foundational place to start in managing autoimmunity.
Because of its name, people often jump to the conclusion that an AIP diet plan is the hands-down best diet for autoimmune conditions. However, starting with less restrictive diets is usually a better first step.
At the clinic, we recommend trialing a less restricted diet (like the standard Paleo diet or the Mediterranean diet) first. We may move on to the AIP diet if these approaches don’t ease autoimmune symptoms such as gut pain, joint pain, and brain fog sufficiently.
fruit
grains & breads
So let’s start with a less restrictive diet that has proven benefits for autoimmune conditions:
Mediterranean Diet
orange
Tangerine Lemons Apple Pear Cherries
Bread (preferable whole grains
Paximadi (Barley Rusks)
Whole grain breadstick
Pita bread
Watermelo Cantaloup
Peaches
Phyll past rice
Pear Fig Apricots
Egg past
Bulga
Couscous
pantry items fish & seafood
herbs & spices
dairy greens
Chicory
Canned tomatoe
Tomato paste
Dandelion
Olive
Sundried tomatoes
Anchovies (fresh or canned)
Oregan
Parsle dill
Strained (Greek Yogurt
Sheep’s milk yogurt
Sardines (fresh or canned)
min Basi Cumin
best Greens
Caper
Balsamic/ red wine vinegar
Co Shrimp
All Spic Cinnamo
Pepper & sea salt
Hone
Wine Amaranth
Octopu Calamari
Herbal teas (chamomile, mountain tea, sage, thyme
Feta Chees
Fresh cheese such as ricotta
Parmesa Fresh mozzarella
Gravier
Mitzithra
fats & nuts
meat & poultry
beans
vegetables
Extra virgin
olive oil
Chicken (whole, legs, etc.)
Lentils
Tahin
Almonds
Ground beef
Walnut
Pine Nuts
veal
Whole beans
Chickpeas
pistachio
Sesame seeds
pork
Tomatoe
Pepper
Onion
Eggplan
Cucumbers
Green bean
Okr
Zucchin
Garli
Pea
Potatoes
Mushroom
Cauliflowe
Broccol
Carrot
Celery leaves
Yellow Split
Pea (fava)
Beet
Spinac
Cabbag
Romaine
lettuc
Frozen
(spinach, peas, green beans)
If you try or have already tried the Mediterranean diet to less success than you’d like, it may be time to consider another, slightly more restrictive diet. Our favorite pick is the low FODMAP diet, which aims to limit hard-to-digest carbohydrates and help reduce inflammation.
Low FODMAP Diet
Alfalf
bamboo shoot
Bean shoot
vegetables
Bok cho
Carrot
Chok
Choy sum
Eggplan
Endiv
Ginge
Green bean
Lettuc
Olive
Parsnip
Potatoe
Pumpki
Red bell peppe
Silver bee
Spinac
Squas
Swede
Sweet Potatoe
Tar
Tomatoe
Turni
ya
Zucchini
fruit
legumes
nuts & seeds
grains
Banana
Blueberrie
Boysenberrie
Canteloup
Cranberrie
Durian
Edamam
Chickpeas
Almond
Almond butte
Brazil nut
Chia Seeds
Gluten-free bread or cereal product
100% Spelt bread
Grape
Grapefrui
Honeydew melo
Kiwi
Lemon
Limes
Tofu
Flax seed
Hazelnut
Hemp seed
Macadamia nuts
Ric Oat
Polent
Arrowroot
Mea
protein
sweeteners
Mandarin Orange
Passionfrui
Pawpa
Rasberrie
Rhubarb
Green or red lentils
Peanut
Peca
Pine nuts
Mille
Psylliu
Quino
Sorgum
Rockmelo
Star anis
Strawberrie
Tangelos
Tempeh
Pumpkin seed
Walnuts
Sprouted barle
Tapioc
Soba noodle
Poultry
Glucose
Fish/ Seafood
Artificial sweeteners not ending in ‘-ol’
Lactose-free mil
Oat mil
dairy
Seasonings/ other
Rice mil
Soy milk
Basi
Chil
Coriander
Hard cheese
Bri
Camembert
Eggs Eggs
Bacon
Treacle
Yogurt: lactosefree Varietie
Ice-Cream
substitutes
Ginge
Lemongras
Marjoram
Min
Oregan
Parsley
Gelat
Sorbe
Butter substitute
Olive oil
Rosemar
Thyme
If low FODMAP doesn’t move the needle enough, then the AIP diet may be the right move.
vegetables
AIP Diet
Artichoke
Arugul
Asparagu
Beet
Broccol
Brussel Sprouts
Apple
Apricot
Avocad
fruits
herbs & spices
proteins
fats
Banana
Berrie
Cherries
Basi
Bay lea
Chive
Cilantro
Bee
Biso
Chicken
Avocado oi
Beef tallow
Apple cider vinega
Bok Cho
Cabbag
Carrot
Cauliflowe
Char
Cucumber
Citru
Coconu
Date
Fig
Grape
Kiwis
Cinnamo
Dil
Ginge
Garlic
Duc
Fis
Lamb
Chicken fat
Fenne
Jicam
Kal
Lee
Lettuc
Mushrooms
Mang
Melon
Peache
Pear
Persimmon
Plums
Min
Parsle
Peppermin
Rosemary
Shellfis
Pork
Onio
Parsni
Rutabag
Spinac
Squas
Sweet Potatoes
Pineappl
Pomegranate
Watermelon
Saffro
Sag
Thym
Turmeric
Turke
Venison
Coconut oi
Olive oil
Cassava flou
Dried frui
Palm oil
pantry
Arrowroot starc
Carob powder
Coconut flou
Coconut sugar
Honey
Tapioca starc
Tigernut flour
Autoimmune
Symptom Tracker
During the process of dieting, tracking your symptoms is crucial to understanding what flares you. Here’s a printable symptom tracker to monitor any flare-ups, triggers, or improvements.
Other Nutritional Supports
Once the foundational step of diet is in place, layering in supplements can be a great way to help manage inflammation, support the immune system, and reduce autoimmune flare-ups.
Here’s a list of the top research-backed supplements for those dealing with autoimmune conditions. Always consult a healthcare provider before starting or changing your supplementation:
Helps prevent immune system overactivation.
Vitamin D deficiency is common in autoimmune disorders.
Supports gut health, as a healthy gut microbiome can play a crucial role in immune function.
Strains like Lactobacillus and Bifidobacterium may help modulate the immune system.
Found in fish oil or algaebased supplements, omega-3s have antiinflammatory properties.
Can help reduce the severity of autoimmune flare-ups.
urcumin (Turmeric Extract)
Known for its powerful anti-inflammatory effects.
Helps modulate immune responses and can reduce chronic inflammation.
Essential for immune function, wound healing, and reducing inflammation.
Zinc deficiency is common in autoimmune conditions.
Each of these supplements works differently, so your selection should be tailored to your specific needs. If you need help determining dosing or which supplements to start with, consult your practitioner or consider working with us at the Ruscio Institute. 1 Vitamin D
Plays a role in immune system modulation and muscle relaxation.
Deficiency may exacerbate autoimmune symptoms.
Important for immune system regulation.
Helps modulate the immune response and maintain mucosal integrity.
Known for its antimicrobial and antiinflammatory properties.
May support metabolic function and reduce inflammation in autoimmune diseases.
An adaptogen that may help reduce stress and regulate immune responses.
Supports hormonal balance, which can influence autoimmune activity.
Supports gut health and mucosal integrity.
Can help reduce gut permeability, which is often linked to autoimmune conditions.
