Now that flakes are falling on the paths and on children’s tongues, the holidays are just around the corner. However, what is meant to be a beautiful time for reunion and celebration can sometimes be a point of concern or even exclusion for a certain population – those with auto-immunity.
If you or a loved one has an autoimmune condition, you are not alone. If you choose to support your condition through nutrition, the Christmas dinner menu may seem incompatible with your needs. Fortunately, there are a number of ways you can celebrate the holidays with your loved ones without having to sacrifice your health.
What is autoimmunity?
Autoimmunity is a disease or condition in which a person’s immune system produces antibodies that attack healthy cells as if they were foreign, pathogenic cells. Some diseases target certain organs and some affect multiple organs or cell types. The most common autoimmune diseases are rheumatoid arthritis, Crohn’s disease, Hashimoto’s disease and Graves’ disease.
Many factors can contribute to the development of an autoimmune disease. Possible environmental factors may include eating a highly inflammatory diet, stress, having other health conditions or exposure to chemicals, cigarette smoke, and certain infections.
Genetics, ethnicity, and gender can also increase susceptibility to developing an autoimmune condition. Women are much more likely to develop autoimmunity than men, and certain ethnicities tend to develop certain types over others. Those of Hispanic, Latino, and African American descent are more likely to develop lupus while Caucasians tend to develop diseases that affect the muscles.
In the early stages from an autoimmune disease, a person may experience a low-grade fever, muscle aches, gut pain, swelling, fatigue, or dizziness. If you have any questions about whether you have one of these conditions, it is important to consult a doctor for further testing.
Inflammatory foods
Although each body responds to foods uniquely, certain foods tend to be more inflammatory.
Gluten in the small intestine is immediately attacked by the immune system of a person with celiac disease. However, it can also create gaps in the gut lining for many others, allowing food particles to “leak” into the blood from the GI tract. With autoimmune conditions, the immune system can begin to attack these “homeless” food particles.
Other foods tend to stimulate an immune response. For example, the processing and pasteurization process for conventional dairy can do this, as well as nightshade vegetables, refined sugars and food additives.
Bronchogenics – vegetables such as broccoli, Brussels sprouts and cauliflower – can affect thyroid function. For those suffering from thyroid-based autoimmune diseases such as Graves’ and Hashimoto’s, these vegetables may be worth avoiding.
Here is a list of some common foods that tend to trigger an inflammatory reaction:
- Gluten
- Eggs
- Evening primrose vegetables – eggplant, peppers, tomatoes
- Goitrogens – Brussels sprouts, broccoli, cauliflower
- Pasteurized dairy products
- Coffee
- Alcohol
- Food additives
- Processed sugars + artificial sweeteners
Already overwhelmed? Since each person is unique, some suggest following an elimination diet, in which a person eliminates inflammatory foods and then adds each one back to see if there is a reaction. This can help you target which specific foods make symptoms worse without needlessly avoiding all the foods listed.
Holistic health professionals promote the use of many different nutritional protocols to moderate chronic inflammation. Each of these – including the Mediterranean diet, the autoimmune paleo diet (AIP) or others – eliminates inflammatory foods to some degree and replaces them with anti-inflammatory foods.
All need more research for effectiveness, however there is some research that the paleo diet and the stricter paleo diet (AIP) may be helpful in reducing inflammation, especially for people with thyroid conditions such as Graves’ disease and Hashimoto’s disease . In a systematic evaluation studying the effectiveness of the paleo diet for people with autoimmune diseases, people who followed the diet had lower antibodies common to autoimmune thyroid diseases. In another study, those who followed the paleo autoimmune diet and had Hashimoto’s (an underactive thyroid) reported better overall quality of life, based on Health-Related Quality of Life Assessmentlikely due to their lower inflammatory markers.
No matter which path you choose to take for your health, it is important to consult with a licensed health professional before starting a therapeutic diet.
Anti-inflammatory foods
While it may seem like there are so many foods to avoid, there are many others that can be allies in reducing inflammation in the body. For example, some vegetables, fruits, herbs and spices contain anti-inflammatory substances called polyphenols. Spices derived from seeds or chili peppers can be inflammatory due to the presence of Capsaicin, a chemical compound that can cause tissue burning. Oily fish contain anti-inflammatory omega-3 fatty acids, which not only reduce inflammation, but can also support brain, skin, and heart health. Supporting gut health through probiotics can support conditions that directly affect the gut, as well as our overall health. For those dealing with an autoimmune condition, eating these foods can support wellness goals:
- Omega-3 fatty acids – fatty fish (salmon, mackerel, sardines and anchovies)
- Root vegetables
- Leafy vegetables
- Fresh fruits
- Foods rich in probiotics (to support gut health)
- Minimally processed meat (better to give preference to wild fish and organic, grass-fed meat)
- Herbs and spices (except those derived from seeds or chili peppers) – oregano, rosemary, thyme, sage, garlic, cinnamon, ginger, and more [insert link to spice blogs]
- Vinegar (no added sugar)
- Green and black tea (3 – 4 cups daily can provide health benefits)
- Bone broth
Festive meal replacements
With all these considerations, how can we find a middle ground for holiday dinners? You may be surprised to discover that there are many nutritional substitutes that you can enjoy with less hassle. While every family may have their own traditional foods that they bake, bake and prepare for the holidays, here are some anti-inflammatory substitutes for staple meals.
- Fat
- Olive oil, ghee (clarified butter) and avocado oil for savory dishes
- Coconut oil for desserts
- Dairy
- Full fat coconut, cashew or almond milk
- A1 cow’s milk or unpasteurized milk
- Goat cheese
- Carbohydrates
- Mashed sweet potatoes or root vegetables with coconut oil and cashews/coconut milk
- Fried green beans with garlic, olive oil, salt and pepper
- Grain-free tortillas
- Gluten-free flour
- Gluten free crackers
- Protein
- Turkey with anti-inflammatory herbs and spices (oregano, rosemary, garlic, sage, thyme)
- Organic and grass-fed beef
- Organic poultry (hormone-free) – Eat wild is a great resource for finding pasture-raised turkeys
Autoimmune prescriptions
Food sounding a little tastier again? Check out these anti-inflammatory holiday recipes to continue whetting your appetite:
If you’re ever worried about how to cook for a friend or at a loss for how to come up with something you can all eat and enjoy, consider these recipes and substitutions as principles to carry into your kitchen. If you want to go a step further, NTI also provides education for those interested in holistic nutrition strategies to help achieve immune system wellness goals.
Your attention to your needs will bless your family and friends with true joy this holiday season.
About the Author: Lisa (Driscoll) Lopes is a Certified Master Nutritionist through NTI’s Nutritional Therapist Master’s Program. Having studied journalism and voice acting in undergrad, she enjoys using her voice to share the benefits of a holistic, integrated lifestyle in writing. You can find more of her writing at Baltimore Sun, Classical Singer Magazine, Capital News Serviceand Blog FOCUS.
Pictures:
- Image by Nicole Michalo from Pexels
- Image by RDNE Stock project from Pexels
