Plant Based Diet for Autoimmune Disease + Recipes
Adopting a plant-based diet for managing autoimmune disease can be highly beneficial, but it requires thoughtful planning.
In this post, I’m sharing how I made the change to improve my health and well-being. And best tips for those of you would are considering transitioning to this lifestyle.
My Story + Battle with Autoimmune Diseases
Like most of you, I grew up eating the Standard American Diet (SAD) and also referred to the Western Diet. The overly processed and convenience foods we grew up on did not contribute to our health or well-being. And in fact, I believe contributed towards my current health problems.
Before I learned to be more intuitive with my body, I neglected it. Early in my career, I sat at my desk at work fueled on too many overpriced coffees and diet sodas. I also ate terribly and I neglected exercise in any form.
And now I have been battling a few autoimmune diseases – endometriosis (for 23+ years), rheumatoid arthritis, and fibromyalgia (both within the last 10+ years).
Over the years, my struggles have increased. Some days the inflammation has been so severe that I couldn’t even get out of bed without a huge struggle.
In addition to these issues, I was put on bed rest for my last pregnancy and I gained more than I should have. The weight gain was pretty unhealthy for my body.
With a lack of energy, feeling miserable, and struggling to get through the days, I decided to make a change.
Last year, I decided to take charge of my health and moved to a Mediterranean & plant-based diet. After many “diets” and failures, I’ve found success with a plant based diet.
And I’ve also lost over 30 pounds so far!
Know your Body and Health Needs
I want to start off with a couple of caveats. Everyone is different and certain diets work better for certain individuals better than it will for others. This lifestyle works well for me, but it may not work well for you. It is important to be in tune with your body and do your due diligence.
In addition, I am writing this post for informational purposes only. I am not a medical professional and am not providing medical advice. You should seek your medical professional’s advice for any specific health related treatments.
Lastly, while, I do eat a plant based diet, I am not a strict vegan. I tend more towards the Mediterranean diet and lifestyle. I believe in listening to my body, and if on occasion, I need to include some fresh seafood or raw local honey, I will do so.
Relief varies by individual and the severity of the condition. Many people notice improvements within 4-8 weeks, particularly in energy levels and reduced inflammation.
Long-term results (e.g., less joint pain or skin issues) may take 3-6 months. Regular check-ins with a healthcare provider are crucial.
Best Tips for a Plant-Based Diet for Autoimmune Disease
Now that we got that out of the way, I want to share some of the things that I learned along the way and what has improved my overall quality of life on a plant based diet.
- Focus on Anti-Inflammatory Foods
Include fruits (berries, citrus), vegetables (leafy greens, cruciferous vegetables), whole grains (quinoa, oats), nuts, seeds, and legumes.
Add foods rich in omega-3 fatty acids like flaxseeds, chia seeds, walnuts, and algae-based supplements.
Use anti-inflammatory spices like turmeric, ginger, and garlic.
- Eliminate Potential Triggers
Avoid processed foods, refined sugars, gluten (if sensitive), dairy, and highly processed plant-based substitutes (like imitation meats).
These foods are HUGE triggers for me and lead to horrible inflammation. Endo belly is usually triggered for me based off of where I’m at in my monthly cycle and by eating something processed or with gluten.
Nightshade vegetables (tomatoes, eggplants, peppers) may aggravate symptoms in some individuals; try an elimination approach to determine sensitivity.
These foods are less problematic for me, but I still limit them a little. To be honest, I don’t know what I would do with tomatoes and peppers!
- Prioritize Gut Health
Include prebiotic foods (asparagus, bananas, onions) and probiotic sources (fermented foods like sauerkraut, kimchi, and plant-based yogurts). You may also like to consider vegan sourdough breads on occasion, water kefir, and kombucha.
- Start Small and Gradual
Transition by adding more plant-based meals weekly instead of an immediate overhaul. Replace familiar dishes with plant-based versions (e.g., lentil soups instead of chicken soup).
What are the Best Plant Based Foods for an Autoimmune Disease?
The best plant-based foods for managing autoimmune disease are those that help reduce inflammation, support the immune system, and improve gut health. Here’s a breakdown of top food categories and their benefits:
The good food list
Anti-Inflammatory Fruits
- Berries: Blueberries, strawberries, raspberries, and blackberries are loaded with antioxidants and vitamin C.
- Citrus Fruits: Oranges, lemons, and grapefruits for vitamin C and bioflavonoids.
- Pineapple: Contains bromelain, an enzyme with anti-inflammatory properties.
- Pomegranate: High in polyphenols that reduce inflammation.
Gut Friendly Veggies
- Leafy Greens: Spinach, kale, Swiss chard, and arugula are rich in vitamin K and magnesium.
- Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage contain sulforaphane, a potent anti-inflammatory compound.
- Root Vegetables: Sweet potatoes and carrots for beta-carotene, which supports immune function.
Plant Based Omega 3s
- Flaxseeds and Chia Seeds: Excellent sources of ALA (alpha-linolenic acid).
- Walnuts: A nut rich in omega-3s and antioxidants.
- Algal Oil: A direct source of DHA and EPA for those avoiding fish.
Nutrient Packed Legumes
- Lentils: Provide iron, folate, and plant-based protein.
- Chickpeas: Rich in magnesium and fiber.
- Black Beans: Loaded with antioxidants and phytonutrients.
- Cannellini Beans: Great source of protein, iron, and fiber.
Whole Grains
- Quinoa: High in protein and essential amino acids.
- Buckwheat: Naturally gluten-free and rich in antioxidants.
- Millet and Amaranth: Easily digestible, nutrient-dense grains.
- Farro: Farro contains antioxidants which can help prevent cell damage and improve brain health.
- Einkorn Wheat Berries: Contains a good amount of vitamins like B vitamins, vitamin A (from beta-carotene), and minerals like manganese.
Nuts and seeds
- Pumpkin Seeds: High in zinc, crucial for immune health.
- Sunflower Seeds: Rich in vitamin E, an antioxidant.
- Almonds and Cashews: Good sources of magnesium and healthy fats.
Fermented Foods
- Sauerkraut and Kimchi: Fermented vegetables that provide probiotics.
- Tempeh: Fermented soy with protein and gut-friendly bacteria.
- Plant-Based Yogurt: Choose unsweetened versions with live cultures.
herbs and spices
- Turmeric: Contains curcumin, a powerful anti-inflammatory compound.
- Ginger: Soothes inflammation and supports digestion.
- Garlic: Has immune-boosting and anti-inflammatory properties.
Healthy fats
- Avocado: A great source of monounsaturated fats and fiber.
- Olive Oil: Extra virgin olive oil is rich in anti-inflammatory compounds.
- Coconut Oil: May help with gut health when used moderately.
Prebiotic foods
- Asparagus: Rich in inulin, a prebiotic fiber.
- Bananas: Especially green bananas for resistant starch.
- Onions and Garlic: High in prebiotic fibers and sulfur compounds.
Helpful pro tip: Stay hydrated and ensure you’re consuming a variety of foods to meet nutritional needs (protein, B12, iron, omega-3s).
Foods to avoid
Highly Processed Foods: Even plant-based processed foods can contain inflammatory additives or unhealthy ingredients.
- Refined Grains: White bread, white rice, and pasta made from refined flours.
- Packaged Snacks: Chips, crackers, and cookies with added oils, salt, or sugars.
- Meat Substitutes: Processed vegan sausages, burgers, and nuggets with high sodium, artificial flavors, and preservatives.
Added Sugars and Artificial Sweeteners: Sugars and artificial sweeteners can cause inflammation and disrupt gut microbiota.
- High-Fructose Corn Syrup (HFCS): Found in sodas, sauces, and baked goods.
- Refined Sugar: Cane sugar and sugary drinks.
- Artificial Sweeteners: Aspartame, sucralose, and saccharin may aggravate inflammation.
- Alternatives: Use natural sweeteners like dates, maple syrup, or coconut sugar sparingly. I’m also big on the benefits of raw local honey & Manuka honey for how much they’ve helped with my inflammation and other symptoms.
Oils (Refined and Hydrogenated): Refined oils, even plant-based ones, are stripped of nutrients and may promote inflammation. Just say no to seed oils!
- Hydrogenated Oils: Found in margarine and processed foods.
- Refined Oils: Canola, corn, soybean, and sunflower oils.
- Alternative: Use whole food fat sources like avocado, nuts, and seeds or opt for cold-pressed olive oil in moderation.
Gluten and Gluten-Containing Grains (If Sensitive): While not everyone with autoimmune disease needs to avoid gluten, some individuals find relief by doing so.
- Wheat: Found in bread, pasta, and baked goods.
- Barley and Rye: Present in beer, soups, and cereals.
- Alternative: Opt for gluten-free grains like quinoa, buckwheat, amaranth, and millet.
Nightshade Vegetables (If Sensitive): Nightshades contain solanine, which can trigger inflammation in sensitive individuals.
- Examples: Tomatoes, potatoes, peppers, and eggplants.
- Alternative: Substitute with zucchini, sweet potatoes, or other non-nightshade options.
Soy (Highly Processed Forms): Whole soy (e.g., edamame, tofu, tempeh) is generally healthy, but processed soy products can be problematic.
- Avoid: Soy protein isolate, soy-based processed snacks, and foods with added soy fillers.
Alcohol: Alcohol can weaken the immune system and increase gut permeability (“leaky gut”).
- Avoid: Beer, wine, and spirits, especially if consumed regularly.
- Alternative: Replace with herbal teas, kombucha (if tolerated), or infused water.
Excess Salt: High sodium intake can worsen inflammation and autoimmune symptoms.
- Avoid: Packaged soups, snacks, and canned goods with added salt.
- Alternative: Season with herbs, spices, and a small amount of sea salt.
Additives and Preservatives: Common food additives may disrupt gut health and trigger inflammation.
- Avoid: MSG, carrageenan, and artificial flavors or colors.
- Alternative: Stick to fresh, whole foods.
Certain Legumes (If Sensitive): While legumes are nutrient-dense, some people with autoimmune diseases experience sensitivity to them.
- Examples: Peanuts, soybeans, and lentils (if gut health is compromised).
- Alternative: Soak and sprout legumes to improve digestibility.
Caffeine and Stimulants: Caffeine can overstimulate the immune system and disrupt sleep, which is critical for healing.
- Avoid: Coffee, energy drinks, and high-caffeine teas.
- Alternative: Herbal teas like chamomile or rooibos.
Non-Organic Produce with High Pesticide Residue: Pesticides can act as endocrine disruptors and may exacerbate autoimmune symptoms.
- Avoid: Non-organic items from the “Dirty Dozen” list (e.g., strawberries, spinach).
- Alternative: Choose organic produce when possible or wash thoroughly.
Overly Acidic Foods (If Gut-Sensitive): Highly acidic foods can irritate sensitive stomachs or worsen reflux.
- Avoid: Vinegar-based dressings, citrus in excess, and pickled items.
- Alternative: Use lemon sparingly and focus on alkaline foods like leafy greens.
These recommendations should be individualized. Consider working with a healthcare provider or dietitian to determine sensitivities.
How to Transition to a Plant Based Diet as a Beginner
- Educate Yourself
- Research plant-based nutrition to understand how to balance macronutrients. Consider consulting with a dietitian experienced in autoimmune diseases.
- Stock Your Kitchen
- Fill your pantry with staples: legumes, grains, nuts, seeds, and plant-based proteins. Experiment with new vegetables and herbs. This has been so crucial for my success in transitioning to this lifestyle.
- Plan Your Meals
- Create a weekly meal plan with easy recipes to avoid feeling overwhelmed. Batch cook and freeze portions for busy days. Another thing that has been such a HUGE help for me in moving and sticking with plant based is to batch and prep ahead.
Delicious Plant Based Recipes to Get Started
Here are a few delicious and easy recipes to help you transition to a PB lifestyle.
- Sweet Potato and Lentil Stew
- Sweet potatoes, lentils, coconut milk, spinach, and warming spices like turmeric and cumin. Or you’ll love our One-Pot Mediterranean Lentil Soup.
- Quinoa Buddha Bowl
- Quinoa, roasted or steamed vegetables, chickpeas, Thai peanut sauce, and fresh greens.
- Zucchini Noodles with Pesto
- Zucchini spirals, basil pesto made with cashews or walnuts (and skip the dairy), and roasted cherry tomatoes.
A few of our favorites (click on any image for the recipe)
Additional Tips
- Hydration: Drink plenty of water and herbal teas throughout the day.
- Batch Cooking: Prepare staples like quinoa, roasted vegetables, and lentils in advance for quick meals.
- Customizable Snacks: Mix and match nuts, seeds, and fresh fruit for variety. Keeping stocked up on a variety of healthy snacks, helps when tempted to eat something unhealthy.
Final Thought
These recommendations should be individualized. Consider working with a healthcare provider or dietitian to determine sensitivities.
More of Our Favorite
Plant Based Recipes
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