Food and Autoimmune Diseases: The Core Principle of Replacing Medicine with Food
1、 Food as Information: The Foundation of Nutritional Genomics
Food is not only a source of heat, but also an information carrier that transmits instructions to cells. Nutritional genomics research has shown that molecules in food can directly affect cellular behavior, determining whether to trigger inflammation or enhance immune protection. Due to the unique genes and biochemical constitution of each individual, the effects of the same food or medication on different people vary significantly. Therefore, personalized dietary plans are crucial for improving one’s own immune status.
2、 The dual role of inflammation and dietary regulation
Inflammation is originally a protective response of the body against infection and injury, but long-term uncontrolled chronic inflammation can damage cellular function, lead to tissue damage, and cause various problems such as joint pain, headache, obesity, cardiovascular disease, etc. Choosing foods that are suitable for one’s own biochemical constitution and do not cause inflammation can significantly alleviate symptoms, enhance immunity, and overall health.
3、 Replacing Medicine with Food: The Deep Influence of Food Components
Dietary therapy emphasizes the direct impact of food on cellular function, far beyond calories themselves. For example, apples are rich in anti-inflammatory quercetin, while the sugar and fat in cookies can trigger an inflammatory response. The key is to choose based on the impact of food on cells, rather than just focusing on calories.
4、 Food ingredients that need to be avoided
Gluten: a protein found in grains such as wheat, barley, and rye. Gluten sensitivity or celiac disease (an autoimmune bowel disease) is closely related to various autoimmune diseases such as rheumatoid arthritis, thyroid disease, and multiple sclerosis. Undigested gluten particles may enter the bloodstream through intestinal leakage syndrome, causing the immune system to mistakenly attack its own tissues (such as the intestine, thyroid, and joints) due to molecular mimicry mechanisms. It is recommended that all patients with autoimmune diseases try a gluten free diet, even if the relevant test results are normal.
Sugar and refined carbohydrates: Refined sugar and high glycemic index foods (such as white flour products) can rapidly increase blood sugar, exacerbate inflammation, damage immune cell function, and are associated with various chronic diseases.
Harmful fats:
Trans fats (partially hydrogenated vegetable oils): commonly found in processed foods, can significantly exacerbate inflammation.
Certain saturated fats, especially those found in beef and dairy products fed with low-quality feed such as corn. It is recommended to choose meat and dairy products from grass fed or organic sources.
5、Foods and Nutrients Beneficial to the Immune System
Anti-inflammatory diet: The core is to reduce pro-inflammatory foods and increase anti-inflammatory foods (to be discussed separately later).
Essential fatty acids (high-quality fats):
Omega-3 fatty acids (such as EPA and DHA): Found in fish (wild salmon, sardine), flaxseed, and walnuts. They enhance cell membrane fluidity and are converted into anti-inflammatory prostaglandins.
Gamma-linolenic acid (GLA): an omega-6 fatty acid found in evening primrose oil and others, which helps calm overactive immune cells.
Other healthy fat sources: avocados, coconuts, olive oil, nuts, and seeds.
Vitamin D: More like a hormone, it is crucial for immune regulation.
Function: Enhance immune cells’ tolerance to self-tissues, promote the development of regulatory T cells, and suppress overactive cytotoxic T cells and B cells.
Recommendation: Achieve a blood 25-hydroxyvitamin D level of 125-188 nmol/L through sunlight exposure, diet, or supplements (vitamin D3). The initial supplementation dose can be up to 4000 IU per day, followed by a maintenance dose of 1000-2000 IU after reaching the target level, with regular monitoring required.
Selenium and Zinc:
Selenium: Essential for thyroid function, its deficiency may trigger autoimmune thyroid diseases. A daily intake of 200 micrograms helps reduce related antibodies.
Zinc: Plays a crucial role in the normal development and balance of the immune system, and zinc deficiency can impair immune function. Food sources include sesame paste, pumpkin seeds, and dark chocolate.
Phytochemicals and Green Tea:
Phytochemicals (such as resveratrol, found in berries, grapes, peanuts, Japanese knotweed, and mulberries): They contribute to the coloration of fruits and vegetables and offer benefits like activating longevity genes and anti-inflammatory effects.
Green tea: Its EGCG component has been shown to increase regulatory T cells, aiding in maintaining immune tolerance.
6、Practical Steps: How to Begin Making Changes
- Identify food sensitivities: The most effective method is the “elimination-reintroduction” test. Eliminate suspected trigger foods (such as gluten, dairy) for 3 weeks, then reintroduce them one by one while monitoring physical reactions (e.g., fatigue, joint pain, digestive issues).
- Track your diet: Enhancing awareness of dietary habits is the first step in changing your lifestyle. Recording what you eat helps identify unhealthy patterns.
- Optimizing Digestion and Gut Health: Strong digestive capacity and a healthy intestinal barrier (to prevent leaky gut syndrome) are key to preventing immune reactions triggered by large food particles.
Summary
Food profoundly influences the immune system through nutrigenomic mechanisms. By eliminating pro-inflammatory components such as gluten, sugar, and harmful fats, and increasing anti-inflammatory foods rich in essential fatty acids, vitamin D, selenium, zinc, and phytonutrients, immune balance can be effectively regulated, autoimmune disease symptoms alleviated, and the goal of “replacing medication with diet” achieved. The development of personalized dietary plans begins with identifying food sensitivities and actively monitoring dietary intake.
