Inflammation plays a central role in autoimmune diseases, where the immune system mistakenly attacks the body’s own tissues. This chronic inflammation can lead to symptoms like fatigue, joint pain, digestive issues, and more, depending on the condition. While there’s no one-size-fits-all cure, certain lifestyle and dietary changes can help manage inflammation and reduce flare-ups.
Dr. Shintani, a Harvard-trained doctor and nutritionist, recently shared five helpful tips that can control inflammation and autoimmune disease.
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1. Eat colorful veggies and fruits
Eating a variety of colorful fruits and vegetables can help control inflammation and support autoimmune health because they are rich in antioxidants, vitamins, and phytonutrients that combat oxidative stress and modulate immune responses.
2. Limit processed carbs
Highly processed carbs—like white bread, pastries, and sugary snacks—can cause rapid increases in insulin and blood sugar, which may trigger the release of pro-inflammatory cytokines.
3. Limit saturated fat
Limiting diets high in saturated fats—commonly found in fatty cuts of meat, full-fat dairy, and processed foods—reduces the production of inflammatory compounds in the body. By replacing saturated fats with healthier fats like those from fish, nuts, seeds, and olive oil, you may help lower inflammation and support a more stable, less reactive immune response.
4. Eat more high-fiber foods
When fiber is fermented in the gut, it produces short-chain fatty acids like butyrate, which have powerful anti-inflammatory effects and help regulate immune function. Dr. Shintani recommends things such as organic whole grains and beans “to provide good prebiotics for healthy gut flora.”
5. Limit omega-6 oils
While omega-6 fatty acids are essential in small amounts, the modern diet often contains an imbalance—too much omega-6 and too little omega-3—which can promote chronic inflammation.
