With so many chronic diseases and autoimmune conditions, maintaining a strong immune system is more important than ever. For those of you managing autoimmune conditions, finding ways to support the immune system without overstimulation is critical. Functional foods is a term you may have heard. These foods have positive effects on health beyond basic nutrition. They may help to reduce inflammation, prevent diseases and aid the body in healing from disease. There are many functional foods that help support autoimmune health. Included are the foods I feel most people are not getting enough of and are important for adding variety. All are easily incorporated into the diet.
Anti-Inflammatory Foods to Support Autoimmune Health
Chronic inflammation is a hallmark of many autoimmune diseases. Incorporating anti-inflammatory foods can help manage symptoms and reduce flare-ups.
Fatty fish for Autoimmune Health
Salmon, mackerel, and sardines (my personal favorite) are rich in omega-3 fatty acids, which are known to reduce inflammation. A 2020 study published in Nutrients found that omega-3s help modulate immune activity, potentially beneficial for autoimmune conditions such as rheumatoid arthritis and lupus.
Turmeric for Autoimmune Health
Especially when paired with black pepper (which enhances curcumin absorption), turmeric is another powerful anti-inflammatory agent. Curcumin, the active compound in turmeric, has been shown to downregulate inflammatory markers and could help in reducing joint pain and fatigue.
Berries for Autoimmune Health
Such as blueberries, strawberries, and raspberries—are packed with antioxidants that combat oxidative stress and inflammation. These colorful fruits are also high in fiber, which supports gut health.
Gut-Healthy Foods That Promote Autoimmune Health
The gut plays a central role in your immune health because most of your immune cells are in your gastrointestinal tract. For individuals with autoimmune diseases, gut imbalances like leaky gut can make symptoms worse.
Fermented foods for Autoimmune Health
Add foods like kefir, sauerkraut, kimchi, and miso to increase beneficial bacteria to the digestive tract.
Prebiotic foods for Autoimmune Health
Having foods like garlic, onions, leeks, and asparagus feed healthy gut bacteria that you just added from the fermented foods.
Bone broth for Autoimmune Health
One of my favorite ways to heal and seal your gut is sipping on bone broth each day to add collagen and needed glutamine. Grab the recipe I use here.
Nutrient-Dense Foods for Immune Function and Autoimmune Health
Certain vitamins and minerals play key roles in immune system regulation and may be particularly important for people with autoimmune disorders.
Leafy greens for Autoimmune Health
Spinach, kale, and Swiss chard are high in folate, vitamin A, and magnesium. These nutrients are essential for cellular repair and immune modulation.
Vitamin C for Autoimmune Health
Citrus fruits, bell peppers, and kiwi are excellent sources of vitamin C, a potent antioxidant that supports white blood cell function and reduces inflammation.
Zinc-rich foods Autoimmune Health
Pumpkin seeds, chickpeas, and shellfish support immune cell function and tissue repair. Zinc deficiency is common in individuals with autoimmune diseases and can worsen symptoms.
Selenium for Autoimmune Health
The selenium found in Brazil nuts, eggs, and sunflower seeds, plays a role in antioxidant defense systems and helps regulate immune responses.
Adaptogens and Herbal Support for Autoimmune Health
Certain herbs and plant extracts, known as adaptogens, help the body adapt to stress and support immune balance. While not technically foods, they are often included in functional nutrition strategies. Here are a few of my favorites that I recommend to my clients. The two I use daily are below.
Maca for Autoimmune Health
One of my two favorites because I can incorporate it into a yummy drink, is maca. Maca is an adaptogenic root that has been shown to help balance hormones.
Green tea for Autoimmune Health
The green tea I drink is matcha. Green tea is rich in epigallocatechin gallate (EGCG), has anti-inflammatory and immunomodulatory effects. Studies suggest EGCG may help regulate T-cell function in autoimmune diseases like multiple sclerosis and rheumatoid arthritis.
Let’s Connect!
Did you know the connection between what you eat and your autoimmune health was so strong? Respond with your favorite functional foods to add to your daily routine?
