Autoimmune Conditions: Finding the Best Elimination Diet for Inflammation

If you’re dealing with an autoimmune condition, inflammation plays a big role in your symptoms and flare-ups. But here's some good news: You can reduce that inflammation and reclaim your health through dietary changes! It takes some effort, and it can be a bit inconvenient, but the benefits are well worth it.

Autoimmune conditions can be really tough. They happen when your immune system mistakenly attacks your own body, causing inflammation and many of your symptoms. These symptoms can include chronic fatigue, joint pain and swelling, digestive issues, skin problems, muscle aches, low-grade fever, swollen glands, hair loss, difficulty concentrating (often called "brain fog"), and numbness or tingling in the hands and feet. 

Interestingly, these issues often start in the gut. While definitive studies are still ongoing, many people have experienced significant relief, and even complete reversal, by healing their gut, getting the right nutrients, and eliminating trigger foods.

We know that changing your diet can feel overwhelming, especially if you have a busy life, limited resources, or are just simply used to eating certain foods. It’s okay to start slow and steady. Small, gradual changes can still lead to big results.

At a minimum, try going gluten and dairy-free to begin with. But if you really want to see a deeper impact, you might consider fully committing to an elimination diet like the AutoImmune Protocol (AIP).

THE AUTOIMMUNE PALEO PROTOCOL ALSO KNOWN AS AUTOIMMUNE PROTOCOL (AIP)

The AIP diet is designed to help your body heal. It involves two main phases: an elimination phase and a reintroduction phase.

In the elimination phase, you strictly cut out foods most likely to trigger inflammation and immune responses, such as grains, legumes, dairy, nuts, seeds, nightshade vegetables, eggs, and processed foods.

Following this, the reintroduction phase begins, where you gradually reintroduce these foods one at a time to identify which ones your body can tolerate and which ones trigger symptoms.

Elimination Phase (30-50 days): During this period, you remove foods known to trigger inflammation and immune responses. 

Avoid these:

• Gluten

• Dairy

• Egg whites

• Processed foods

• Vegetable oils

• Sugar

• Nightshade vegetables (e.g., tomatoes, peppers, eggplants, potatoes)

• Legumes (e.g., lentils, peanuts, chickpeas, soy)

• Nuts and seeds

• Coffee

• Alcohol

• All grains

• Certain food additives (e.g., emulsifiers, thickeners)

While eliminating the foods above, focus on eating nutrient-dense, anti-inflammatory foods such as:

• Ruminant meats and organ meats

• Other meats including poultry, seafood, and fish

• Low glycemic fruits (in moderation)

• Non-starchy vegetables

• Fermented foods like sauerkraut and kimchi

• Bone broth for gut healing

• Healthy fats like olive oil, coconut oil, and avocado oil

Reintroduction Phase: After the elimination phase, start reintroducing foods one at a time, typically over three days per food. This helps identify which foods trigger your symptoms. 

Here’s how to slowly begin reintroducing foods:

Day 1: Introduce a small amount of the food (e.g., a teaspoon of ghee) and monitor your body's response for 24 hours.

Day 2 and 3: If no adverse reactions occur, consume a larger portion (e.g., a tablespoon of ghee) and continue to monitor for any symptoms.

Observation: If you don't experience any symptoms, consider the food safe and move on to the next one. If symptoms arise, remove the food again and wait until you're symptom-free before introducing another food.

First Foods to Reintroduce: Start with foods less likely to cause inflammation and gradually move to those that are typically more problematic. 

Here are some suggestions for foods you can reintroduce first:

• Ghee or clarified butter

• Egg yolks

• Seeds and seed-based spices (e.g., cumin, coriander)

• Nuts (e.g., almonds, walnuts)

• Gluten-free grains (e.g., white rice, quinoa)

• Nightshades (e.g., tomatoes, potatoes)

• Legumes (e.g., green beans, peas)

By eliminating these foods and making these lifestyle changes, you’re giving your body a break from inflammation – and a chance to heal. Don’t just skip right to eating these foods because you haven’t noticed them causing a reaction. Many times, you don’t realize how bad something has been making you feel until you remove it and finally experience what being healthy feels like.

COFFEE ON THE AUTOIMMUNE DIET

If coffee is part of your daily routine, consider weaning yourself off gradually before starting the AIP diet to avoid withdrawal symptoms like migraines and fatigue. Reduce your intake slowly over a week or two rather than stopping abruptly. 

Once you complete the 30-50 day elimination phase above, reintroduce coffee cautiously. To get an accurate sense of whether coffee bothers you, try it black first without any creamer, milk, sugar, etc. Monitor your body’s response over three days to see if it triggers any symptoms. If your body handles it well, enjoy it in moderation. 

This is hands-down the absolute healthiest cup of coffee you can have.

THE LION DIET: AN EXTREME BUT EFFECTIVE OPTION

For those needing a more dramatic approach, consider the Lion Diet. This diet – consuming only ruminant animals (like beef and lamb), salt, and water – might sound extreme, but it’s helped many people reset their health.

Getting Started on the Lion Diet

• Preparation: Stock up on high-quality ruminant meat (grass-fed beef is a great option). Ensure you have ample storage to keep your meat fresh or frozen.

• Duration: Aim to follow the Lion Diet for at least 30 days. This period allows your body to reset and significantly reduce inflammation. Some individuals may extend this period depending on their health needs and feelings.

• Meals: Focus on simplicity. Each meal should consist of meat and salt. Drink plenty of water throughout the day.

• Monitoring: Keep a journal of your symptoms and any improvements you notice. Track things like clearer skin, reduced brain fog, less bloating, and decreased swelling. This can help you understand how your body is responding and celebrate your progress.

What to Expect on the Lion Diet

Initial Adjustment: The first few days may be challenging as your body adjusts to the new regimen. You might experience cravings or detox symptoms, but these usually subside after the first week.

Symptom Relief: As you continue, you may notice a reduction in inflammation and a relief in symptoms. Many people report increased energy and mental clarity as well.

Remember, this isn’t forever. It’s a temporary elimination phase to help your body heal and get strong. The goal isn’t to eat this way forever. It’s to be able to reintroduce a variety of foods again.

SUPPORT YOUR AUTOIMMUNE HEALING WITH THE RIGHT SUPPLEMENTS

Taking charge of your autoimmune condition with dietary changes is so empowering! Whether you choose to ease into these changes or fully embrace an elimination diet like AIP or the Lion Diet, you’re making a powerful move for your health.

Ultimately, the goal is healing – healing your gut, reducing inflammation, and opening up a world where you can enjoy more foods again.

To further support you on this journey, consider incorporating supplements to help heal your gut and reduce inflammation. The Magnolia Wellness AutoImmune Kit was designed specifically for this purpose. 

Here’s what's included in the AutoImmune Kit:

• Probiotics: To restore healthy gut bacteria and improve digestion.

• L-Glutamine: An amino acid that helps repair the gut lining.

• Digestive Enzymes: To assist in breaking down food and absorbing nutrients efficiently.

• Vitamin D: Known for its anti-inflammatory properties and immune system support.

• Omega-3 Fatty Acids: To reduce inflammation throughout the body.

• Turmeric Curcumin: A powerful anti-inflammatory and antioxidant.

• Zinc: Essential for immune function and reducing inflammation.

These supplements can greatly enhance whichever dietary approach you choose, whether it's the AIP diet, the Lion Diet, or simply taking a few baby steps to go gluten free.

Take it one step at a time and celebrate every little victory along the way. You've got this!

Want to know more about how each of these supplements can help with inflammation and autoimmune conditions? Check out our blog for a deeper dive here.