Autoimmune Diseases: Can Diet Help with Symptoms?
Autoimmune diseases like multiple sclerosis (MS) and rheumatoid arthritis (RA) affect millions of people and can significantly impact their daily lives. These conditions differ in how they affect the body: MS targets the central nervous system; RA primarily affects the joints. However, both have a common underlying problem: chronic inflammation. Research suggests that nutrition plays a role in our immune system behavior. While focusing on MS and RA in this article, there is a wide spectrum of autoimmune diseases, and an anti-inflammatory diet may help with symptom management in a variety of conditions when used together with medical care.
Inflammation and the Autoimmune Disease Connection
- The body normally creates inflammation as a natural response to injury or infection.
- In autoimmune disease, the body attacks its own tissues.
- In RA, inflammation attacks the lining of the joints, causing pain, swelling and eventually joint damage.
- In MS, inflammation attacks the protective myelin layer around nerves, which prevents normal nerve signaling between the brain and body.
- Other autoimmune diseases can attack a variety of other body systems.
What Defines an Anti-Inflammatory Diet?
Rather than a rigid meal plan, an anti-inflammatory diet is a pattern of eating that is focused on whole, nutrient dense foods. One diet that has been extensively studied for its anti-inflammatory benefits is the Mediterranean diet. This diet has long been recommended for chronic disease prevention and studies have shown it to decrease inflammatory markers in the blood. Foods include:
Fruits and Vegetables
- Rich in antioxidants, polyphenols and vitamins.
- Help reduce oxidative stress, which contributes to tissue damage.
Omega-3 Fatty Acids
- Reduce inflammatory signaling and may help reduce joint pain and stiffness in RA.
- Found in fatty fish such as salmon, mackerel, tuna and trout.
Whole Grains and Fiber
- Supports a healthy gut microbiome.
- Gut health is increasingly linked to autoimmune disease activity.
Healthy Fats
- Extra virgin olive oil, nuts, seeds and avocados are associated with lower levels of inflammatory markers in the blood.
Plant-Based Proteins and Lean Meats
- Legumes, fish and moderate amounts of poultry have essential nutrients without the inflammatory effects of processed meats.
Research in Rheumatoid Arthritis
- Studies suggest improvement of pain, morning stiffness and physical function in those following a Mediterranean-style diet.
- Omega-3 supplementation and increased fish intake have been linked to modest symptom improvement.
- Weight management is important, as excess body fat is metabolically active and produces inflammatory factors, which can worsen RA symptoms.
Research in Multiple Sclerosis
- Emerging research suggests diets rich in fruits, vegetables, whole grains and unsaturated fats may reduce fatigue, improve quality of life and slow disability progression.
- Omega-3 fatty acids and foods high in antioxidants may help to protect nerve cells from inflammatory damage.
- Reducing saturated fat and ultra-processed foods may help with symptom reduction.
Foods Linked to Increased Inflammation
- Ultra-processed foods (chips, crackers, cookies, sugary cereals, packaged dinners, sweetened yogurt, soups, sauces)
- Anything with a long list of unfamiliar and unpronounceable ingredients
- Refined carbohydrates and added sugars
- Sugary beverages
- Processed and red meats
- Trans fats and excessive saturated fats
The Gut-Immune Connection
About 70% of the body’s total number of immune cells live in the gut. The diet directly influences beneficial gut bacteria by training the immune system how to respond to pathogens as well as prevent overreactions like allergies and autoimmune disease. Research increasingly supports the gut-immune connection. Some foods that are beneficial for gut bacteria include:
- Fermented foods such as yogurt, kefir, sauerkraut and kimchi
- Prebiotic fiber from vegetables, legumes and whole grains
Wrapping It Up
- An anti-inflammatory diet should complement medical treatment, not replace it
- Nutrition, physical activity, stress management and adequate sleep should be used together to manage symptoms
- Daily food choices can meaningfully influence the overall well-being of an individual
- Evidence suggests that whole foods, healthy fats and foods that support gut bacteria are the best way to reduce inflammation through dietary changes