Diet and lifestyle briefing
Autoimmune disease
Autoimmune disease may not be completely curable, but removing the triggers can often lead to a significant reduction in symptoms, or even complete remission. These guidelines work in two directions: take the triggers out, and build the inputs that support a calm, well-regulated immune system back in.
Remove foods that may trigger an immune response
Follow a basic Paleo diet, with these additional foods removed completely. They are all healthy foods when well tolerated, but they may provoke or perpetuate inflammation in those with autoimmune disease. Not everyone reacts to them, so the goal is to find where you sit on that spectrum.
Eggs
Both yolks and whites.
Nightshade fruits and vegetables
Potatoes, tomatoes, sweet and hot peppers, eggplant, tomatillos, pepinos, pimentos, paprika, and cayenne pepper. Black pepper is fine.
Dairy products
With the exception of ghee.
Nuts (optional)
Nuts are nutritious, but a 30-day elimination can help very sensitive patients or difficult cases. Nuts are a common allergen, and people with autoimmune disease are more prone to developing sensitivities that could counteract gut healing.
Increase nutrients that promote optimal immune function
Glutathione support
To support the production and recycling of glutathione, increase your intake of:
Protein
Aim for at least 15 percent of calories as protein: around 75 grams on a 2,000-calorie diet, or 95 grams on a 2,500-calorie diet.
Collagen-rich animal parts
Skin, cartilage, and bone. These contain glycine, which is needed for glutathione synthesis and recycling.
Polyphenol-rich fruits and vegetables
Berries, peaches, pears, pomegranates, purple sweet potatoes, broccoli, garlic, cabbage, and spinach.
Selenium-rich foods
Brazil nuts, ocean fish, and poultry.
Fats and vitamin D
EPA and DHA
Consume at least one pound of cold-water, fatty fish per week, such as salmon, mackerel, herring, and sardines.
Vitamin D
The best food sources are cod liver oil, cold-water fatty fish, and pastured duck and chicken eggs. Make sure you are regularly eating these foods.
Other nutrients
Several other nutrients contribute to glutathione synthesis and immune health, including niacin (B3), riboflavin (B2), pyridoxine (B6), vitamin C, magnesium, iron, copper, zinc, and manganese. The best way to optimise your intake is to focus on the most nutrient-dense foods:
Organ meats
Herbs and spices
Nuts and seeds, preferably soaked and dehydrated first
Cacao
Fish and seafood
Fresh vegetables
Red meat, pork, and poultry
Eggs and dairy, if you tolerate them
Seaweed
Support a healthy gut microbiota
Fermented foods
Fermented foods contain beneficial bacteria and yeasts. These probiotics do more than support gut health, they also help regulate and balance the immune system. Aim for at least a small amount with each meal.
Fermentable fibres
Soluble fibres in fruits, vegetables, starches, and nuts and seeds feed the beneficial bacteria in the gut. Potatoes, sweet potatoes, plantains, taro root, and yuca are particularly good sources. Note that some people with gut issues may benefit from reducing fibre for a time.
Lifestyle changes that aid recovery
Exercise
Regular aerobic exercise and strength training increase glutathione levels in both healthy and sick people. Exercise also releases endorphins, which are similar in structure to morphine and play an important role in regulating the immune system. Endorphin levels are low in autoimmune disease, and treatments that raise them improve outcomes.
Acupuncture
There are two branches of immunity: cellular (the first line of defence that directly attacks pathogens) and humoral (the antibody-producing second line). In autoimmune disease the two are often imbalanced, and acupuncture has been shown to help restore that balance.
Pleasure and connection
Like exercise, pleasure and physical contact produce endorphins, which regulate the immune system. They also provide an important counterweight to the pain and social isolation that often come with chronic disease.
Sun exposure
Sunlight appears especially important in autoimmune disease. The more hours of sun where you were born, the lower your risk of multiple sclerosis, and the evidence is strong for other conditions such as type 1 diabetes too. Spend time outside in the sunlight as much as you can.
Frequently asked questions
How does diet help with autoimmune disease?
Autoimmune disease involves the immune system overreacting, and the approach here is to first remove common dietary triggers, then rebuild with immune-supporting nutrients and gut-friendly foods. This typically means a full elimination of foods like eggs, nightshades and dairy for around 30 days, followed by careful reintroduction one at a time. Removing triggers while supporting gut and immune regulation may help reduce symptoms, alongside lifestyle changes, though it is best guided by a practitioner.
What foods support the immune system in autoimmune conditions?
Supportive foods include collagen-rich animal parts like skin, cartilage and bone, polyphenol-rich fruits and vegetables such as berries, pomegranate, broccoli, garlic, cabbage and spinach, and cold-water fatty fish like salmon, mackerel, herring and sardines, with a suggested intake of at least a pound a week. Fermented foods daily and soluble-fibre foods such as sweet potato, plantain and taro are also emphasised. A protein intake of at least 15% of calories is recommended.
What lifestyle changes help calm an overactive immune system?
Beyond diet, several lifestyle factors are emphasised. Regular exercise is highlighted because it raises glutathione, an important antioxidant, and endorphins. Other supportive practices include acupuncture, prioritising pleasure and social connection, and getting sensible sun exposure. The overall aim is to lower the body's stress load and support immune regulation, working alongside the dietary changes rather than relying on food alone, and ideally coordinated with your practitioner.
Reviewed by Rohan Smith, BHSc Nutritional Medicine · Elemental Health & Nutrition, Adelaide. Last reviewed 13 June 2026.
Important: This summary is general information, not personalised medical advice, diagnosis, or a treatment protocol. Speak with a qualified practitioner about your individual situation. Book a consultation →