Eat To Beat Autoimmune and Strengthen Your Immunity

Gluten creates a leaky gut in anyone who eats it;¹ Effect of Gliadin on Permeability of Intestinal Biopsy Explants from Celiac Disease Patients and Patients with Non-Celiac Gluten Sensitivity, Hollon, J. et. al., Nutrients. 2015 Mar; 7(3): 1565–1576, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4377866/#; and a leaky gut is the fast path to autoimmunity. Most people who are sensitive to gluten are also sensitive to casein, a protein in animal dairy, especially A1 beta-casein from Holstein cows. In addition to promoting obesity and diabetes — both risk factors for autoimmunity and COVID-19 — sugar and processed foods block the immune system from functioning for up to 5 hours after eating it. ²Sanchez, A., et al.; Role of Sugars in Human Neutrophilic Phagocytosis; American Journal of Clinical Nutrition; Nov 1973; 261:1180-1184; http://ajcn.nutrition.org/content/26/11/1180.abstract

Studies show elimination diets are extremely effective in reducing or completely eliminating symptoms.³Time to symptom improvement using elimination diets in non-IgE-mediated gastrointestinal food allergies.Lozinsky AC, et. al., Pediatr Allergy Immunol. 2015 Aug;26(5):403-8. doi: 10.1111/pai.12404.http://www.ncbi.nlm.nih.gov/pubmed/25963794I call the classic elimination diet a “30-Day Food Vacation.” How do you do it? Remove gluten, all grains (including corn), all sugar, animal dairy, eggs, legumes (e.g., soy, lentils, beans and peanuts), nuts & seeds, nightshades (tomatoes, potatoes, eggplants, peppers, paprika, salsa, chili peppers, cayenne, chili powder and goji berries), alcohol, and coffee for at least 30 days — or until your symptoms disappear. What can you eat? Follow an autoimmune Paleo (AIP) food plan. Go slow with reintroducing foods, one at a time, and at least 48 hours apart. Pay close attention to how you feel. Do you have headaches, brain fog, a tummy ache, gas, etc.? Your body will talk to you; you just need to listen. This may be the most empowering experiment you ever do.

Organic produce has up to 60% more antioxidants—protection against autoimmune disease and viral infections—and up to 100 times lower pesticide residue than conventionally farmed produce.⁴19. Baranski, M., et. al., Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops: a systematic literature review and meta-analyses, British Journal of Nutrition, Volume 112, Issue 5 14 September 2014, pp. 794-811; https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/higher-antioxidant-and-lower-cadmium-concentrations-and-lower-incidence-of-pesticide-residues-in-organically-grown-crops-a-systematic-literature-review-and-metaanalyses/33F09637EAE6C4ED119E0C4BFFE2D5B1 Try to eat 100% grass-fed, organic meats, oils, and veggies. Unless you’re metabolically flexible, minimize or eliminate fruit which is high in sugar. If you’re on a budget, use the Environmental Working Group (EWG)’s Clean 15 and Dirty Dozen lists. By going all organic we massively reduce our consumption of chemicals. Remember, you are what you eat ate!

A wide-body of scientific evidence shows that garlic and ginger offer powerful anti-inflammatory and antimicrobial properties. Coconut oil has been shown to control Candida albicans. Curcumin, the yellow-orange pigment from the turmeric root, has been shown to modulate the immune system and improve autoimmune conditions. Rosemary contains the compound, carnosic acid, which has been shown to lower inflammation and COVID-19 and Alzheimer’s. Fermented foods, like sauerkraut and kimchi, are antimicrobial and immune-enhancing. Consume these foods and spices liberally support your immune system and fight potential infections.

Green tea contains many beneficial compounds, including an antioxidant polyphenol called EGCG (epigallocatechin gallate), which has a powerful ability to increase the number of “regulatory T cells” that play a key role in immune function and suppression of autoimmune disease; ⁵Induction of regulatory T cells by green tea polyphenol EGCG; Wong, C., et. al.; Immunology Letters; 2001; http://health.oregonstate.edu/synergies/wp-content/uploads/2011/06/EmilyHoPDF.pdf. You can derive high levels of EGCG with good-quality, organic, green tea, and especially in matcha, a type of green tea harvested from the whole tea leaf and ground into a fine powder. [Note: Some people — those with lupus, ulcerative colitis and/or genetically don’t deal well with green tea.] 

Intermittent fasting, also known as “time restricted feeding,” reduces inflammation, strengthens the gut barrier, and helps you move from being a sugar burner to a more metabolically flexible, fat burner. Beyond metabolic benefits, fasting has been shown to rejuvenate the immune system through a process called autophagy, which clears out old, “senolytic” (damaged) cells, making way for new, more robust immune cells. For a beginner level, avoid all food completely for 12 hours, like 7pm to 7am. For more fasting benefits, extend the fast to 14 or 16 hours. For example, stop eating at 6 pm and don’t eat anything until 8 am. And, for even more fasting benefits, skip dinner or breakfast a few times per week.

By emphasizing healthy fats, moderating protein intake, and restricting carbs (roughly 70% fat, 25% protein and 5% carbs) with the ketogenic (keto) diet, energy soars, brain function improves, inflammation is lowered, insulin resistance can be reversed; and the ketogenic diet might be protective against viral infections like the flu. Yale University published a recent study showing that mice fed a ketogenic diet and infected with the influenza virus had a higher survival rate than mice on a normal, high-carb diet.

Supplementing with targeted nutrients long-term is one of the best strategies to replenish your depleted stores and defend against viral infections. These are supplements known to improve resilience to infection: a multi-mineral complex, a hypoallergenic multivitamin; 2 gr (in divided doses) corn-free vitamin C; 2-5K IU liposomal D3 + K2; a methylated B-Complex; a multi-strain or spore-based probiotic, and 3 mg timed release melatonin before bed.

The public water supply is often treated with fluoride, and may also contain any number of 2,100 known toxins including lead, pesticides, herbicides, iron, nitrates, nitrites, chlorine, and copper. Many of my clients and students who use Alexapure or Berkey stainless countertop carbon block water filters have reported the reduction or complete elimination of migraines, daytime fatigue, and increased energy overall. Don’t forget to add a pinch of sea salt or trace minerals to each glass of water to make sure you’re getting essential minerals and absorbing the filtered water instead of just peeing it out.

75% of Americans may be chronically dehydrated, a state which can contribute to a wide array of symptoms including fatigue, headaches, joint pain, high blood pressure, and kidney disease. Urine should be light and straw colored; so if your urine is dark, you need to drink more pure water. A good rule of thumb is to drink half your bodyweight in ounces of water every day. Herbal teas, vegetable juices and broth count. This is one of the simplest yet most powerful things you can do to help your body perform optimally.