As the adage goes, “you are what you eat.” This could not be truer for individuals suffering from autoimmune disorders. These conditions occur when the immune system mistakenly attacks healthy cells. As a result, it leads to chronic inflammation and discomfort.
While medication can help alleviate symptoms, adopting an organic diet can go a long way in managing them. Reduce inflammation, boost your immune system, and feel your best by incorporating nutrient-dense foods into your daily routine.
What is an organic diet?
An organic diet contains foods grown or produced without using synthetic fertilisers, pesticides, genetically modified organisms (GMOs), or irradiation. Instead, natural methods are utilised to make the food chemical- and additive-free, making it a healthier option for human consumption and the environment.
The popularity of organic diets has grown exponentially as more people seek to improve their health and reduce their environmental footprint. Compared to their non-organic counterparts, organic foods contain significantly higher vitamins, minerals, and antioxidants. This is because of the following reasons:
- Organic farming practices enhance the soil’s natural fertility, promoting the growth of nutrient-rich crops.
- Organic foods are fresher because they are not treated with any preservatives or chemicals to extend their shelf life.
How an organic diet can benefit those with autoimmune disorders
The following are ways in which an organic diet benefits people with autoimmune disorders:
- The chemicals and additives commonly found in conventionally grown foods can trigger autoimmune responses.
- Nutrients are crucial for maintaining a healthy immune system, and only an organic diet can provide the body with the necessary nutrients to manage autoimmune disorders.
- Organic fruits and vegetables are rich in anti-inflammatory compounds, such as flavonoids and carotenoids, which help reduce inflammation and alleviate symptoms associated with autoimmune disorders.
- By eating organic, you can avoid hormones and antibiotics that may disrupt your body’s ecosystem.
Good foods
Consume the following foods to improve the autoimmune functions of your body:
- Whole plant foods – they should be unprocessed and as close to their natural form as possible.
- Antioxidant foods – berries, green leafy vegetables, cruciferous vegetables (e.g., kale, cabbage), citrus fruits, beans, tomatoes, and beets.
- Omega-3 fatty acids – olive oil, fish oil, chia seeds, flax seeds, walnuts, and soybeans. They help reduce inflammation and the need for pain relief medications.
Bad foods
Avoid foods that increase inflammation in the body and blood. The following are foods to avoid or eat in small quantities because they increase inflammation:
- Dairy
- Sugar (especially high-fructose corn syrup)
- Red and processed meat
- Alcohol
- Refined grains
- Food additives
A good rule of thumb is avoiding anything with more than three ingredients on the label, especially those you cannot pronounce or that are not found in nature.
Diet recommendations and misconceptions
People often worry they will not get enough protein in their diet if they reduce their meat and dairy intake. The truth is, protein comes from various natural sources: legumes (peas, beans, and lentils), ancient grains (like barley), soy milk, oats, seeds, nuts, broccoli, spinach, asparagus, quinoa, sweet potatoes, and so on.
For those who have autoimmune diseases, diets like the keto diet are not recommended. What you eat makes the difference in the severity of your condition, and a whole food-, plant-based diet can significantly minimise its symptoms.
Another diet you can try is a gluten-free diet, as gluten can provoke an immune response (celiac disease).
Healthy habits
You are what you eat and do. Follow these lifestyle habits to support your overall well-being:
- Exercise regularly to reduce inflammation, improve cardiovascular health, and boost mood and energy levels.
- Aim for at least seven hours of sleep every night and establish a consistent sleep routine. Adequate rest supports the immune system.
- Stress can trigger autoimmune flare-ups, so learn some stress management techniques to help you release stress.
- Drink plenty of water to flush out toxins.
Conclusion
An organic diet may be a helpful mechanism for individuals with an autoimmune disorder to help them manage their symptoms and improve overall health. At Nature’s Glory, we believe that organic food should be accessible to everyone.
If you are looking for the best organic online stores in Singapore, Nature’s Glory offers a wide range of organic groceries – both chemical-free and nutrient-rich. Whether you are looking for fresh organic produce, natural supplements, or healthy snacks, we have everything you need to support your health and well-being. We are dedicated to helping people, even those with autoimmune disorders, live their best lives by giving them an extensive list of organic groceries to choose from.