As a Clinical Dietitian-Nutritionist specializing in autoimmunity and plant-based nutrition, I have met many different patients with autoimmune diseases, I have written a lot about it and I have given many educational seminars in patients and health professionals. Autoimmune diseases such as Crohn’s disease, type 1 diabetes, multiple sclerosis and rheumatoid arthritis affect 4.5% of the world’s population, which has one or more of the approximately 80 autoimmune diseases that occur, with their onset to be constantly increasing. Women are those who are more likely to be affected and autoimmune diseases in general constitute a leading cause of death among young and middle-aged women, while men aren’t immune to these conditions either, with several ones to be common in both sexes. So the past years more and more research is done and we constantly get new information, especially on the link there’s between autoimmune diseases and diet.
Still, we are not fully aware of the exact causes of autoimmune diseases, although we can say that there are some factors that may increase the risk, such as genes, leaky gut syndrome, gut microbiome imbalance and poor gut health in general, infections, toxic environment, childhood trauma, stress, bad nutrition and dysfunction of thymus gland.
Autoimmune diseases and food choices
It might seem weird to many of you, but there are indeed foods that might set off autoimmune diseases especially in the most vulnerable ones.
Starting from the obvious ones, processed foods that negatively affect gut microbiome are certainly a no-no when it comes to autoimmune diseases –but in general as well. Such foods may increase gut permeability, meaning that all the bad stuff –antigens and pathogens- can pass into our bloodstream, alarming the immune system.
Cow milk is one food that has been found to raise the levels of immune cells in people with Type 1 Diabetes, due to a specific protein. What really happens is –according to mimicry theory- is that these proteins are similar to proteins found in pancreas, so the immune system reacts and aims to all proteins –those from milk and pancreatic ones.
Red meat is also associated with autoimmune diseases such as rheumatoid arthritis and its early onset. In a study with a total of 707 participants, it was found that high-intake of red meat is associated with early onset of RA. Furthermore, the findings emphasize the need to investigate the combination effect of red meat and smoking or overweight. In general, meat and dairy are considered pro-inflammatory and may put extra pressure on our immune system, making things worse.
Gluten has also been found to play a role in some autoimmune diseases, apart from celiac disease, making symptoms worse. Gluten is a protein found in the wheat plant and some other grains and all the products made by them (bread, pasta, cereals, cookies, beer, bulgur wheat, processed foods etc). Some people find that a gluten free diet makes their symptoms milder.
Also, a diet high in sodium –and therefore processed foods and cold cuts- can be harmful as far as autoimmune diseases are concerned, as salt is found to raise the levels of immune cells that interfere with inflammation and autoimmunity.
Processed vegetables oils, with a high omega-6 content and trans fat, are also known pro-inflammatory foods that need to be kept away from our everyday diet. Scientists have hypothesized that too much omega-6 relative to omega-3 may contribute to chronic inflammation.
In addition to diet, I would like to highlight another important factor that can play a role in triggering autoimmune diseases in adulthood: childhood trauma. Childhood trauma can involve a wide range of unpleasant experiences for a child, including physical, psychological and sexual abuse, which is ultimately associated with multiple negative health and socioeconomic challenges in adulthood, with autoimmune being one from the consequences. See more here.
What can we do dietwise?
Apart from making sure we do not consume all of the above, we can actually make the right choices by eating more plant-based. Whole, plant foods, especially in a variety, will fill our system with antioxidants and will help our body fight inflammation with all the phytonutrients found in these foods. This can help in the control of the symptoms.
In general, anti-inflammatory foods can help a great deal. High fiber whole grains, tea, vegetables, fruits, tea, dark chocolate, herbs and spices are foods that are on your side when it comes to autoimmune diseases. Curcumin and ginger are also very potent anti-inflammatory choices. Fruits, vegetables, legumes that are high in fiber can help lower inflammation and have a healthy immune response.
A gluten-free diet might also help in certain nonceliac autoimmune diseases, as gluten is found to affect the microbiome, increase intestinal permeability, boost oxidative stress and affect epigenetic behavior, while it is also pro-inflammatory. We do need, however, more in vivo studies to see in depth the potential effect of a gluten-free diet in autoimmune diseases.
Adequacy in vitamin D and omega-3 are also crucial with research showing that this can lead to smaller risk of autoimmune diseases and less symptoms. Check your levels of vitamin D and talk to a health professional if you need supplementation and make sure you get your omega-3 from rich plant-based sources like flaxseed, walnuts, chia seeds, hemp seeds, seaweed, edamame.
Probiotic foods can also be protective as they can lower inflammation and prevent gut permeability, while they can also increase short-chain fatty acids that support a healthy immune system response.
In general, a plant-based protocol and a holistic approach according to your needs can help prevent and control the symptoms in case of an autoimmune disease.
Click here to see more on how you can be helped.
Πηγές
https://nutritionstudies.org/autoimmunity-and-diet-is-there-a-connection/
https://www.feedyourimmunity.com/childhood-trauma-and-chronic-diseases-are-they-connected/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7952581/
https://pubmed.ncbi.nlm.nih.gov/29202198/#:~:text=Gluten%20intake%20increases%20apoptosis%20and,the%20adverse%20effects%20of%20gluten.
