8 Healing Foods for Autoimmune Diseases

Autoimmune diseases occur when the body's immune system mistakenly attacks its own tissues, leading to chronic inflammation, fatigue, digestive issues, and other symptoms. These conditions are more prevalent than many realize, affecting over 10% of the population—13% of women and 7% of men.

While there's no single cure, the right diet can play a crucial role in calming inflammation, restoring gut health, and supporting immune balance.

Here are eight powerful foods that help heal autoimmune conditions by reducing inflammation, improving digestion, and nourishing the body at a deep level.

1. Leafy Greens

Spinach, kale, Swiss chard, arugula, and collard greens are rich in antioxidants, vitamins A, C, and K, and magnesium—nutrients that help regulate the immune system and combat oxidative stress. Leafy greens also provide fiber to nourish gut bacteria, supporting a balanced microbiome, which is essential for autoimmune health.

2. Fatty Fish

Salmon, mackerel, sardines, and anchovies are packed with omega-3 fatty acids, which have been shown to reduce inflammation and improve immune regulation. Many people with autoimmune diseases have an imbalance of omega-6 to omega-3 fats, contributing to chronic inflammation.

3. Berries

Blueberries, raspberries, blackberries, and strawberries are loaded with antioxidants, polyphenols, and fiber. They help combat oxidative stress, which is linked to autoimmune flare-ups. The polyphenols in berries also support gut health by feeding beneficial bacteria.

4. Bone Broth

Bone broth is one of the most powerful healing foods for autoimmune diseases due to its high content of collagen, gelatin, and amino acids like glycine and glutamine. These nutrients help repair the gut lining, reducing leaky gut—a major trigger in many autoimmune conditions.

5. Organic Meat and Organ Meats

Grass-fed beef, pasture-raised chicken, and organ meats like liver, heart, and kidney are nutrient powerhouses. They provide bioavailable vitamins A, B12, zinc, and iron—critical nutrients for immune function and energy production. Organ meats also contain CoQ10 and choline, which support cellular health.

6. Easily Digested Fiber

Many people with autoimmune conditions struggle with digestive issues, which is why fiber from gentle sources—like cooked root vegetables, squash, pumpkin, and bananas—can help. These foods feed beneficial gut bacteria while avoiding irritation from hard-to-digest fibers like raw cruciferous vegetables or beans.

7. Well-Cooked Vegetables

Cooking vegetables helps break down tough fibers, making them easier on the digestive system. Vegetables like zucchini, carrots, beets, and winter squash provide essential vitamins and antioxidants without causing gut irritation.

8. Healing Soups

Soups combine many of these healing foods in an easy-to-digest form. They offer warmth, hydration, and a concentrated source of vitamins, minerals, and amino acids that aid digestion and inflammation control.

Autoimmune diseases thrive on inflammation and gut imbalances, but the right foods can help reverse damage, support immune balance, and improve overall health. Focus on nourishing, anti-inflammatory foods that heal from the inside out.

If you’re looking for a personalized autoimmune-friendly meal plan or need support on your healing journey, click here to work with me!

If you're looking for a customized program tailored to your autoimmune symptoms and health goals, reach out! I can help create a plan that supports your body's unique needs.

In health,

Dr Jennette Malsbury