Refined White Sugar
Spikes insulin & cortisol
→
Pure Maple Syrup or Honey
Contains minerals & antioxidants
Vegetable/Canola Oil
High in Omega-6 (Inflammatory)
→
Extra Virgin Olive Oil
Or Avocado Oil / Coconut Oil
White Bread & Pasta
Stripped of nutrients
→
Sourdough or Gluten-Free
Almond flour, Rice noodles, Quinoa
Pasteurized Cow's Milk
Common autoimmune trigger
→
Coconut or Almond Milk
Unsweetened varieties
Margarine
Highly processed fats
→
Ghee or Grass-Fed Butter
Rich in butyrate (gut healing)
Soda & Energy Drinks
Liquid inflammation
→
Sparkling Water w/ Lemon
Or Green Tea / Herbal Tea
Fried Foods
Loaded with trans fats
→
Air Fried or Oven Roasted
Use Avocado oil spray
Processed Snacks (Chips)
High sodium & bad oils
→
Raw Nuts & Fruit
Walnuts, Berries, Apples
Conventionally Raised Meat
Often contains antibiotics
→
Grass-Fed or Organic
Better Omega-3 profile
Ice Cream
Sugar + Dairy combo
→
Frozen Banana "Nice" Cream
Or Coconut Milk Yogurt
3 Rules for Autoimmune Healing
1
Read Labels: If it has more than 5 ingredients or you can't pronounce them, put it back.
2
Listen to your Body: Even "healthy" foods (like Nightshades or Eggs) can be triggers for some.
3
Add, Don't Just Subtract: Focus on adding leafy greens, berries, and hydration first.
4
Consistency > Perfection: You don't have to be perfect. Just make better choices 80% of the time.