Gut Health & Auto-Immune Conditions
Written By Kim Deschamps | November 30, 2022
According to the Autoimmune Association, 50 million Americans - or 1 in every 5 - have one or more of the 100+ autoimmune diseases in existence. These include lupus, rheumatoid arthritis, multiple sclerosis, Crohn’s disease, and so many others. Perhaps even more startling is that approximately 75 percent of those affected are women.
Autoimmune disorders occur when the body launches a response to its own tissues as if they are foreign intruders in a case of mistaken identity. This creates conditions that can be very challenging to diagnose and difficult to treat while causing tremendous discomfort. Fatigue, headaches, rashes, brain fog, muscle pain, and upset stomachs are just a few symptoms of autoimmunity.
One part of the body that can cause these disorders is your gut. If your body develops an intolerance to particular foods that you then intake, it can lead to autoimmunity by penetrating the lining of your gut. It naturally follows that what we eat plays a starring role in whether or not our immune systems function properly. Some foods will exacerbate the condition by triggering an immune response. Other foods that have anti-inflammatory effects can help you heal.
To help you get started, here are four tips you can try in your diet to help improve – or even prevent – autoimmunity.
#1 – Seeds:
Great addition to a smoothie or a parfait. Try mixing in a tablespoon of ground flaxseed or chia seeds. With healthy fat and a high protein content, these power foods are the perfect way to give your immune system a natural boost. They may also improve digestive health, relieve constipation, and help lower cholesterol.
#2 – Fermented Foods:
In one fell swoop, you can take in some good bacteria that help eliminate toxins, aid the digestive process to get nutrients from the food you eat, and prevent leaky gut by strengthening the lining of your digestive tract. Aim for at least three times a week and add a fermented food like kefir, kombucha, kimchi, or sauerkraut to your meal.
#3 – Skip the Gluten:
Gluten is often considered to be a leading cause of autoimmune diseases because of its inflammatory nature. Not all gluten products are bad for you, and you may not want to quit cold turkey. But you might consider scaling back and trying some gluten-free alternatives for your frequent flyer meals, like pasta. You can also test and learn – try going without gluten for a week and pay attention to changes in how you feel.
#4 – Intermittent Fasting:
It might sound daunting, but this is another tactic you can try by starting small. Just skip breakfast once a week. Intermittent fasting is a common eating pattern that creates cycles of eating periods and fasting periods. This gives your digestive system a little time to rest, which in turn can calm the immune system. If skipping breakfast feels okay, build up the number of days you do it.
Remember that your body is wonderfully and beautifully unique. What works best for my body is different than what you need to feel good in yours. If you’re suffering through autoimmune symptoms, or simply want to learn more about your own gut health, please reach out to us. The complexity of an autoimmune disease can be frustrating and isolating, and women in particular often report feeling unheard and unseen by their doctors. We’re here to listen.
Kim Deschamps
MPT, BKin, PYT, BDN