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Introduction
The AndHealth Autoimmune Nutrition Plan focuses on increasing the intake of foods and nutrients that support healing, enhance overall health, and most significantly, address the root causes that may contribute to your chronic disease symptoms.
It also limits or removes foods, such as highly processed foods, food dyes, and inflammatory compounds, that often promote autoimmune symptoms and flares.
This plan helps you see how your body responds when you focus on nutrient-dense whole foods while eliminating or reducing potentially triggering foods. Many people notice their symptoms improve when they give their body foods and nutrients that support digestive health and promote a healthy inflammatory response.
Key takeaways from this nutritional approach include:
1. Hydration
Drinking enough fluids daily supports your kidneys' natural waste removal function and reduces inflammation(1). A simple way to calculate your daily target: divide your body weight (in pounds) by 2 to get your daily ounces of fluids. For example, if you weigh 150 lbs, aim for about 75 ounces per day (150 lbs / 2 = 75 ounces).
2. Nutrient-dense whole foods
Eat a variety of foods including fruits, vegetables, non-processed meats, nuts, seeds, and whole grains. An anti-inflammatory approach emphasizes colorful, phytonutrient-rich produce, omega-3-rich foods(2), and antioxidants. Limit processed foods and refined sugars to help regulate your immune system(3).
3. Protein
Prioritize clean protein sources like wild-caught fish, pasture-raised poultry and plant proteins like lentils or hemp seeds. Adequate protein helps preserve muscle and repair tissues(4). Aim for approximately 50 grams per day.
4. Fiber
Eat foods rich in fiber, like vegetables, chia seeds, and resistant starches, to support a healthy gut microbiome, which is essential for immune regulation and controlling inflammation(5). Gradually increase your fiber intake and incorporate prebiotic sources when possible. Prebiotics are types of fiber that feed beneficial gut bacteria, helping them thrive. Good sources include garlic, onions, bananas, asparagus, and leafy greens. Aim for approximately 25-30 grams per day(6).
*The above are general recommendations. Please follow any personalized recommendations from your clinical provider.
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2. AndHealth Autoimmune Nutrition Plan
Self-Assessment
To begin determining which foods affect you and your chronic disease uniquely, we’ve included a symptom assessment. This questionnaire will provide you with a snapshot of your symptoms before you begin your nutritional plan.
Indicate which of the following symptoms have felt bothersome to you in the past year.
You will complete this survey again periodically as you work with your provider and health coach to see how your symptoms have improved.
Open Printable PDF of Self-Assessment
AndHealth Autoimmune Nutrition Plan
This list highlights the foods and nutrients that have been shown to support healing, enhance overall health, and address the root causes of chronic disease symptoms.
Regardless of what is listed below, please remember to follow the personalized recommendations from your medical care team.
| Food Group | Eat These | Nutritional Note |
| Fruit | Apples Apricots Avocados Cherries Coconut Blackberries Blueberries Cantalope Grapefruit Honeydew Kiwi Lemons/Limes Mango Olives Oranges Pears Nectarines Papaya Peaches Plums Raspberries Strawberries Tangerines Star Fruit Watermelon |
Enjoy unlimited amounts of fruit. Fruits reduce inflammation, promote healthy nutrient levels, and support your immune system. |
| Non-Starchy Vegetables | Artichokes Arugula Asparagus Baby corn Bamboo shoots Bean sprouts Bell peppers Bok choy Broccoli Broccoflower Brussels sprouts Cabbage (all types) Cauliflower Celery Chives Collard greens Cucumber/dill pickles Eggplant Fennel Garlic Green onion Leafy greens (chicory, endive, escarole, lettuce, romaine, spinach, radicchio, watercress) Leeks Green beans Hearts of palm Jicama Kale Kimchi Leeks Mushrooms Okra Onion Peppers Radishes Rainbow chard Rutabaga Salsa Sauerkraut Shallot Snow peas Sea vegetables (kelp, etc.) Sprouts Squash (yellow, summer, or spaghetti) Swiss chart Tomatoes Water chestnuts Zucchini (Italian) Vegetable juice |
Consume unlimited amounts of these foods, which are known to reduce inflammation, promote healthy nutrient levels, and support the immune system. |
| Starchy Vegetables | Beets Jackfruit Peas Plantains Potatoes Sweet potatoes Winter squash: acorn, pumpkin, butternut Yams |
Consume unlimited amounts of these foods, which are known to reduce inflammation, promote healthy nutrient levels, and support the immune system. |
| Grains | Amaranth Buckwheat Millet Oats Quinoa Rice |
Eat grains in moderation to keep inflammation low. Some people are sensitive to gluten or certain grains, which can trigger an immune response and affect gut health and permeability. To get the most benefit from grains, pair them with protein or healthy fats—this helps keep your blood sugar stable and reduces inflammatory response. For example, pair gluten-free toast with eggs or nuts, or brown rice with fish. |
| Beans + Legumes | Adzuki Bean dip & hummus Black Black-eyed peas Edamame Kidney Lentil Lima Mung Navy Pinto Great northern Garbanzo/chickpeas Peas Lentils Tempeh Tofu |
Beans and legumes are nutritious, but how you prepare them matters. Proper preparation reduces compounds that cause gas and makes nutrients easier for your body to absorb.
For dried beans: Soak in water for 8-12 hours, then boil thoroughly before eating.
For canned beans: Rinse them well. Look for BPA-free cans when possible.
|
| Nuts + Seeds | All nuts All seeds Nut butters (almond, cashew, mixed, sunflower) |
Consider limiting the intake of peanuts and peanut butter due to their known inflammatory compounds. |
| Meat, Poultry, + Eggs | Beef Bison Chicken/chicken sausage Eggs Pork Lamb Turkey/turkey sausage/turkey bacon/turkey burger Venison |
Limit processed meats, especially lunch meats like bologna, ham, and salami. Processed lunch meats typically contain high levels of sodium, preservatives (like nitrates and nitrites), and added sugars. These additives can trigger inflammatory responses in the body and may negatively affect gut health(7). |
| Fish + Seafood | Alaskan pollock Anchovies Bass Cod Crab Flounder Halibut Herring Lobster Mackerel Mahi mahi Mussels Oysters Perch Rainbow trout Salmon Sardines Scallops Shrimp Snapper Tilapia Tuna |
Consider limiting the intake of high-mercury fish such as bluefish, grouper, king mackerel, marlin, sea bass, shark, swordfish, tilefish, and tuna (ahi, yellowfin, bigeye, canned albacore). |
| Dairy + Dairy Alternatives |
Non-dairy milks (almond, cashew, coconut, flax, hemp, rice) Greek yogurt (no added sugar)
|
Cow's milk: Proteins in cow's milk (casein and whey) can trigger inflammation and immune response in some people(8). If you're sensitive to dairy, avoid or reduce cow's milk intake.
Non-dairy alternatives: If you use plant-based milk alternatives, choose those without added sugars or filler ingredients. Avoid products containing gums (carrageenan, xanthan gum), lecithin, and preservatives (sodium benzoate and potassium sorbate), as these can trigger inflammation. |
| Fats + Oils | Avocado Almond Chia Coconut Flax Hemp Macadamia Olive Walnut |
Saturated and trans fats increase inflammation and should be limited.
|
| Beverages | Green tea White tea Black tea Herbal tea Coffee (or espresso) regular, decaf (Swiss water processed) |
Enjoy unlimited amounts of caffeine-free herbal tea. Consider limiting caffeinated beverages like coffee, black tea, and energy drinks. |
| Herbs + Spices | Allspice Basil Bay leaves Cayenne Celery Chiles (peppers, powder, flakes) Chives Cilantro Cinnamon Cloves Coriander Cumin Curcumin Curry Dill Fennel Garlic Ginger Herbs de Provence Lemon pepper Marjoram Mint Mustard Nutmeg Onion powder Oregano Paprika Parsey Poppy seeds Rosemary Saffron Sage Savory Tarragon Tea(s) Tulsi Turmeric Thyme Cacao nibs Cacao powder >65% cacao/cocoa |
Herbs and spices are a great way to add variety to any meal. Enjoy unlimited amounts. |
| Sweeteners | Date syrup Fruit juices and purees Raw honey Molasses Monk fruit Sugars (cane, coconut) Stevia Syrups (agave, coconut, maple, yacon) Xylitol |
Avoid excess refined sugars and artificial sweeteners. Both can promote inflammation and disrupt gut health, working against your nutrition plan's anti-inflammatory goals. Aim for less than 25 grams of added sugars per day.(3) |
| Condiments + Spreads | Ketchup Hot sauce Mayonnaise Mustard Pesto Tapenade Ghee Non-dairy spreads made from nuts, seeds, coconut |
Limit condiments and spreads that contain added sugars, including high fructose corn syrup. Check labels and choose options without added sugars when possible. |
Open Printable PDF of AndHealth Autoimmune Nutrition Plan
Recipe Collection
Breakfast
Meals
Cauliflower Bison Shepherd's Pie
Chicken, Buckwheat Noodle, Garlic + Cilantro Laksa
Chickpea Artichoke Mediterranean Wrap
Savory Bison & Mushroom Spaghetti Squash
Slow Cooker White Chili with Chicken
Three-Bean, Escarole, and Roasted Garlic Soup
Snacks + Miscellaneous
Warm Cauliflower with Sardines
Beverages + Mocktails
Cozy Tea Toddy
Cucumber Mint Infusion
Sparkling Ginger Pear Mocktail
|
Citations 1. Liska, D., Mah, E., Brisbois, T., Barrios, P. L., Baker, L. B., & Spriet, L. L. (2019). Narrative Review of Hydration and Selected Health Outcomes in the General Population. Nutrients, 11(1), 70. https://doi.org/10.3390/nu11010070 2. Simopoulos A. P. (2002). Omega-3 fatty acids in inflammation and autoimmune diseases. Journal of the American College of Nutrition, 21(6), 495–505. https://doi.org/10.1080/07315724.2002.10719248 3. Ma, X., Nan, F., Liang, H., Shu, P., Fan, X., Song, X., Hou, Y., & Zhang, D. (2022). Excessive intake of sugar: An accomplice of inflammation. Frontiers in immunology, 13, 988481. https://doi.org/10.3389/fimmu.2022.988481 4. Kreider, R. B., & Campbell, B. (2009). Protein for exercise and recovery. The Physician and sportsmedicine, 37(2), 13–21. https://doi.org/10.3810/psm.2009.06.1705 5. Wang, X., Yuan, W., Yang, C., Wang, Z., Zhang, J., Xu, D., Sun, X., & Sun, W. (2024). Emerging role of gut microbiota in autoimmune diseases. Frontiers in immunology, 15, 1365554. https://doi.org/10.3389/fimmu.2024.1365554 6. Quagliani, D., & Felt-Gunderson, P. (2016). Closing America's Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit. American journal of lifestyle medicine, 11(1), 80–85. https://doi.org/10.1177/1559827615588079 7. Wang, L., Hu, J., & Ren, K. (2025). The multifaceted impact of a high-salt environment on the immune system and its contribution to salt-sensitive hypertension. Biochemistry and biophysics reports, 44, 102244. https://doi.org/10.1016/j.bbrep.2025.102244 8. Bordoni, A., Danesi, F., Dardevet, D., Dupont, D., Fernandez, A. S., Gille, D., Nunes Dos Santos, C., Pinto, P., Re, R., Rémond, D., Shahar, D. R., & Vergères, G. (2017). Dairy products and inflammation: A review of the clinical evidence. Critical reviews in food science and nutrition, 57(12), 2497–2525. https://doi.org/10.1080/10408398.2014.967385 |
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