Autoimmune Arsenal: Diet

mac apple burger
MacApple “Burger” 😆 (Image source)

Summary

  • What we eat affect us in undeniable ways. Food can nourish us or damage us, heal us or kill us
  • Many foods can exacerbate the symptoms of people with autoimmunity
  • Diets like the Wise Traditions diet, Autoimmune Paleo diet, Wahl’s Protocol and Bulletproof diet are some of the diet’s I’ve tried and had results
  • Ultimately, healing begins with awareness, education and experimentation to find that unique, optimal diet for you

The role of one’s diet in autoimmune disease is undeniable.

Heck, the role of one’s diet in everything that goes on in your body is undeniable. Critics will argue otherwise but if you believe that there is a distinction between anti-inflammatory and inflammatory foods, or that you’ll put on weight on a diet of chips and coke, then you’re already admitting to the fact that diet influences our physiology.

There is mounting evidence that suggests the “western diet” may be a contributing factor to autoimmune disease. [1] Additionally, ongoing research into the effects of certain vitamins and foods (vitamin D, omega 3, gluten, etc [2]) in modulating immune response is continuing to support the role of nutrition in one’s battle with autoimmunity.

For the past 3 years, I have dabbled with a number of diets in the hopes of reducing my symptoms and calming down the inflammatory response of the disease. This post will attempt to highlight some of these diets, past and present (chronologically from the latest to the first), my opinions on them and recommendations.

Contents

    1. Present Diet: The Wise Traditions Diet
    2. Past Diets
      1. The Wahl’s Protocol
      2. The Autoimmune Protocol
      3. The Ketogenic Diet
      4. The Bulletproof Diet
    3. What Happens Otherwise
    4. Recommendations
      1. Diet-wise: Awareness, Education and Experimentation
      2. Strategies When Eating Out

Present Diet: The Wise Traditions Diet

nourishing traditions
Nourishing Traditions by Sally Fallon and Mary G. Enig provides a wealth of knowledge and recipes about eating according to traditional wisdom

Related blogpost: Eating According to Traditional Wisdom

Since discovering about the Weston A. Price Foundation (WAPF), their message and dietary principles according to ‘primitive’ cultures, I’ve been doing much more research and started adopting their guidelines in my diet as well. This is because prior to the past several hundred years, people from traditional cultures, on their traditional diets, had very few reported incidences of autoimmune disease, degenerative diseases and the diseases of ‘modern civilization’. It was only when they started eating “the white man’s foods” (sugar, flour, vegetable oils, canned goods and other refined foods) that diseases such as rheumatoid arthritis, cancer, tuberculosis and gastrointestinal problems requiring surgical intervention started to occur. [4] Clearly, these people following their traditional dietary wisdom for hundreds of generations have been doing something right that protected them from the ills of modern civilization. See this post for more details.

Since adopting this way of eating, some of my latest dietary changes include:

  • taking fermented cod liver oil/high vitamin butter blend daily for synergistic vitamins A, D, K, etc. Read these [5,6] to learn why WAPF recognises cod liver oil as the number one superfood and also why high vitamin butter oil works synergistically with cod liver oil.
  • eating more organ meat like liver, heart, kidney (preferably from pasture-raised animals) as well as raw prawn or fish roe once in a while (we get these from the sushi section in supermarkets)
  • including at least a salad a day for some raw, enzyme rich goodness along with more homemade fermented foods like:
    • sauerkraut – about 1 tsp eaten at lunch and dinner
    • milk kefir – about a bowl a day!
    • Kombucha – about a cup a day. Drinking at night puts me to deep sleep fast!
  • choosing produce grown locally or closer to home over those needing to be imported from thousands of miles away
  • learning how to bake traditional “true sourdough” bread using a starter and no yeast. I currently use organic whole dark rye grains and follow this recipe. See this article for more info on true sourdough and why it’s the only bread I eat (it may be beneficial for autoimmunity [23])

These changes accompany my diet overhaul since 2 years ago. I’ve continued to implement the best principles of past diets I’ve tried. Some of these include:

  • avoiding all packaged and processed foods as much as possible – basically not eating anything that doesn’t look like real food, meaning food that you can find growing outdoors like pasture-raised beef or vegetables and fruits. There are some exceptions though like grass fed butter and ghee, coconut milk, etc
  • going organic whenever possible to reduce pesticide/herbicide consumption
  • choosing pasture raised meat (grass fed, cage free) over grain fed ones
  • choosing wild caught seafood (preferably smaller, cold water fish) over farmed ones
  • trying to eat 3 cups each from the 3 different types of veggies (dark green, sulphur rich and colourful) according to The Wahl’s Protocol. Learn more here
  • avoiding sauces and dressings when eating out (or opting for just extra virgin olive oil to avoid the preservatives and additives in sauces)
  • avoiding deep fried foods or those cooked with kryptonite cooking methods like bbq or flame grilling and microwaving
  • avoiding all forms of hydrogenated vegetable oils (see here for why they are considered dangerous) and using butter/ghee/animal fats/coconut oil to cook
  • simmering bone broth such as beef and fish or a combination of various bones. I drink at least a bowl a day and use it to cook oftentimes too
  • keeping a detailed food journal and symptom log that I can use to correlate symptoms with foods I’ve eaten
  • continued experimentation and introduction of foods to determine which foods cause an autoimmune reaction and ultimately, building the diet that’s best for me
  • avoid eating out unnecessarily. You can never be sure what goes into the food. Besides, the money saved can be used to buy organic groceries!

Presently I also fast quite regularly for the many benefits autophagy can induce for me in terms of reducing inflammation and pain as well as resetting the immune system and recycling degenerative or defective cells [8]. I’m still in the midst of experimenting with the fasting routine that best suits me. They range from:

  1. Daily: I practice intermittent fasting by restricting my eating window to at least 15 hours a day from dinner to breakfast the next day. These days, I don’t feel hungry till the late afternoon!
  2. Weekly: at least 1 day a week, I will do either a full fast (non-caloric drinks like green tea only) or a protein fast
  3. Monthly: 3 to 5 days of fasting. Only non-caloric drinks and exogenous ketones like MCT oil allowed. Still fine-tuning this one but this prolonged fast works best for autoimmune symptom relief, especially during a flare-up. Am thinking if monthly might be too much and maybe switch to quarterly or even once every 6 months.

To my existing knowledge, this practice of fasting is unrelated to the WAPF but something I am continuing to experiment with to hopefully induce remission of the disease. For a full list of fasting-related blog posts, see this page.

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Past diets

1. The Wahls Protocol

wahl's protocol book

The Wahls Protocol is a diet designed by Dr. Terry Wahls who is diagnosed with progressive Multiple Sclerosis (MS). As a medical doctor, she had access to the best treatment conventional medicine could provide but still, the disease progressed. Within three years, her back and stomach muscles had weakened to the point where she needed a tilt-recline wheelchair.

Determined not to be bedridden for the rest of her life, she turned her attention to nutrition as a complementary form of treatment. She began intensive research on the dietary nutrients required for her body’s cells to function optimally. This led her first to the paleo protocol which she has tweaked and refined to suit the needs of someone suffering from an autoimmune disease.

The result is a highly nutrient dense diet focusing especially on the beneficial effects of vegetables (up to 9 cups of 3 different types of veggie daily). Although it has taken her almost a decade, she has since reversed most of the symptoms of her disease – something her doctors never thought possible for progressive MS (that’s why its called ‘progressive’).

She now continues medical research on the nutritional and therapeutic aspects of her protocol for people with MS and autoimmune disease. Her Tedx talk has almost 3 million views to date:

I felt that the Wahl’s protocol was quite simple to follow and complemented well with the Autoimmune Protocol (listed below) that I was already on for some time. I had already been avoiding dairy and all grains. All I needed to do was to eat more vegetables (preferably raw), fermented foods and organ meats.

Results wise, I was certainly experiencing some symptom improvements day-by-day although they were not very significant or tangible. However, given that I felt the improvements in just 2 weeks on the diet,  I’m sure that if I had continued on the improvements would accrue. However, during that period I went on a holiday to the states and derailed from any form of diet for most of the trip – hey, even diets need a holiday!😉

However, I still implement the best of her protocol such as the 9 cups of 3 different types of vegetables a day and might be purchasing her cookbook for more recipes to integrate into my current diet. At the moment though, since discovering the Wise Traditions diet, I’ve been eating certain foods that are on the restricted list of the Wahl’s protocol like sourdough (grains), kefir and slowly introducing hard, aged cheese.

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2. The Autoimmune Protocol

simple-guide-to-aip

A Simple Guide to the Paleo Autoimmune Protocol book by Eileen Lard

The Autoimmune Paleo Protocol (AIP) is an elimination diet that seeks to eliminate all autoimmune triggering foods like dairy and nightshades for a period of 30-60 days before introducing foods one at a time to test for a reaction. There are plenty of books and cookbooks written about this protocol such as The Paleo Approach by Sarah Ballantyne. Eileen Laird also wrote a ​A Simple Guide To The Paleo Autoimmune Protocol for anyone interested in a more condensed book.

I followed the protocol for almost 6 months and it did help to great extents. For example, the progression of my disease practically halted and in subsequent visits, my doctor was surprised to see that the swelling and redness in my toes (a sign of uncontrolled inflammation) did not get worse. In fact, they had subsided my mobility was still pretty good despite not being on strong immunosuppressive medication for a few months.

img_18691
I practically packed every day’s lunch for an entire semester in university haha.

Why did I stop?

I guess somewhere along the way I got very frustrated with being so restricted in my eating. Also, I think I was constantly afraid that I would undo all my hard work of sticking to the first 60 days of elimination. I would repeatedly turn down social gatherings as eating out was a huge problem because you really don’t know what goes into your food and there were so many things I could not eat. I was very irritated at people asking me if I could eat this or that and deep down, quite frustrated that I was inconveniencing them too.

Then there was the problem with reintroductions.

Maybe I was thinking too much but I was stuck at reintroducing a food for weeks at a time. I was finding it increasingly harder and harder to differentiate a food trigger from other triggers. Going by pain alone was hugely subjective. Some days I felt worse, some days better and I could not tell if I was becoming desensitized to the pain or if I was really feeling better. Then there are a lot of other factors to consider that could alter my symptoms like amount and quality of sleep, stress, exercise and other environmental triggers.

Maybe I did not really make an effort to learn new recipes which could improve my odds of staying on the diet. Or maybe I was just tired of all the restriction. But at some point I decided to go off the diet and moved on to the Wahl’s Protocol (see above) after reading her book. Besides, Dr. Wahl’s protocol is very similar to the AIP in that it also eliminates the most problematic foods.In her book, she details how she recommends people eliminate certain food groups like dairy, grains and eggs for a couple of months when first starting. Subsequently, she allows re-introduction.

The biggest difference between the Wahl’s and the Autoimmune protocol is that the elimination in the Wahl’s protocol was more gradual. There are 3 stages of the Wahl’s protocol, each gets more restricted but she encourages everyone to start with the 1st stage and only move on if they wanted better results. I guess this helps with diet adherence.

As mentioned above, I haven’t completely abandoned the AIP as I haven’t with the Wahl’s protocol. I’ve learnt to integrate some of the most important lessons I’ve learnt from these two diets. From the AIP, I learnt great deal about all the potentially immune-triggering foods and how to reintroduce them starting with those least likely to cause an inflammatory response. I also learnt to be very careful about reintroducing new foods and to meticulously monitor myself for symptoms whenever I eat something new. I still keep a food journal in which I circle potential trigger foods and often check back a couple of days as one can have a very delayed reaction to certain foods.

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3. The Ketogenic Diet

keto funny.jpg

About 1.5 years ago, I was enthralled by the discovery of the concept of nutritional ketosis being able to reduce inflammation [12] and subsequently, pain. I think it was this episode of the Bulletproof Radio podcast with Dominic D’Agostino, Ph.D. that introduced me to the idea of ketosis.

Essentially, nutritional ketosis is induced by restricting one’s carbohydrate intake to ≤25~50g/day (less than a bowl of rice), moderate protein and lots of fats!

I started out by eliminating all sources of starchy carbs like rice, noodles, potatoes and breads. This was replaced by at least 2 tablespoons of grass fed butter or coconut oil per meal. The result? My plate was mostly filled with vegetables, about a palm size of protein and lots of fats. (see picture)

This diet was relatively easy to follow, even when eating out. One strategy for eating out I used was to constantly carry some supplies such as a squirt bottle of coconut oil (that I double checked for leakage ALL the time), a tupperware of grass-fed butter and some grindable pink salt to sprinkle over whole avocados (eaten as snacks) to make them more delectable. Frankly the amount of fats I was ingesting was a little off-putting at first but I wasn’t complaining as the fats also made food taste quite good. Surprising huh, how our taste buds are conditioned to like foods that we need such as fats because of all the good fat-soluble vitamins in them.

Results wise, I was not really getting much in the way of symptom improvement. I did lose some weight and was very lean most of the time. Putting on muscle and weight was also an arduous task as insulin is an anabolic (muscle-building) hormone and since I was consuming so little carbohydrates, my insulin levels were always low. (very good for type 2 diabetics and obese individuals though!)

Another bad effect of being in ketosis for too long was that my body had trouble producing mucus. This lead to dry eyes and particularly chapped lips that kept peeling off. further research led me to find out that very low carb diets cause mucus deficiency and may lead to stomach cancer. [25] My energy levels were also not as high as I’d like them to be.

indian food.jpg
A typical indian food stall in Singapore displaying rows of various dishes. Spices from the nightshade family of plants are usually added for flavour in many dishes. (image source)

Thinking back with all I know now, I think culprit behind my lack of symptom improvement was the Indian food that I ate almost daily for lunch. It was really tasty, offered a good variety of of vegetables daily and I was under the impression that all those spices would do me good as I knew that some of them were powerful anti-inflammatories like turmeric. So for a semester in school, all I ate for lunch was 3~4 vegetable dishes (usually heavily spiced), some protein like a bowl of curry with chunks of mutton and 2 dollops (tablespoons) of grassfed butter at the side.

What I didn’t know was that people with autoimmune diseases are also more likely to be susceptible to nightshade sensitivity which can manifest as joint pain and stiffness. As it turns out, Indian foods and spices are often full of nightshades such as the chilli powders they use to add kick to their curries.

indian food dishes
My plate would look something like this without the rice and with at least 2 more vegetable side dishes which I dressed generously with coconut oil and grassfed butter (image source)

That said, Dr.Wahl’s protocol also calls for a state of nutritional ketosis when it comes to treating the toughest of autoimmune cases. She too, has researched and believes in the therapeutic anti-inflammatory benefits of ketosis which can help people with an overactive immune system. However, there are many variations of the ketogenic diet and hers is one which focuses on nutrient density first, and not over emphasising the ‘low-carb’ hype. It is one thing to severely restrict carbohydrates and another thing to restrict carbohydrates and still exceed the RDA’s recommendation for nutrient density two- to tenfold as the Wahl’s Protocol does.

Before this dietary stint, and shortly after too, I was on another variation of the ketogenic diet called a cyclic ketogenic diet. More details below.

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4. The Bulletproof Diet

merch-diet-book-sq
The Bulletproof Diet Book (image source)

Three years ago, this was the book that got me really educated about nutrition.

Yes, I chose the word educated because this book pretty much gave me my first literary exposure to the science behind quality nutrition and how that impacts your health. Stuff like why it’s important to go organic to avoid pesticides, why we should eat pasture-raised, grass fed, wild caught , hormone- and antibiotic-free animals, to cook your food as gently as possible to preserve its nutrient value and yes, let’s not forget all the benefits of Bulletproof Coffee (which I drank every morning for a few months straight!).

I also learnt all about Dave’s “biohacking” tips from intermittent fasting every morning with bulletproof coffee to protein fasting every week for autophagy induced benefits, sleep hacking for better sleep and the most effective exercises and training methods to gain muscle and lose fat in the shortest amount of time. In summary, the book and diet seems to follow the science behind optimizing one’s health with what you eat and how you live your life and despite (hater) critics, I would still recommend this book.

bulletproof diet roadmap.png
The Bulletproof Diet Roadmap that gives a quick overview of the diet and keeps you “on the right road”

Basically the diet is based on a spectrum of foods (see roadmap above): from “bulletproof” foods (green) that you should eat whenever possible, to “suspect” foods (yellow) that you should eat only when you can’t get the bulletproof ones and finally to “kryptonite” or “toxic” foods (red) that you should avoid at all times. The condensed “roadmap” (picture) also lists cooking methods on a spectrum as well as overall macronutrient caloric proportions and servings as well as eating windows based on how “bulletproof” you’d like to feel.

While on this diet, I stayed on the intermittent fasting protocol and this meant restricting carbohydrates down to one meal a day (typically dinner) to allow replenishment of one’s carb stores. This is a form of cyclic ketogenesis in which you cycle between ketosis and burning primarily carbohydrates for fuel.

I think I felt better on this variation because I was also exercising heavily and this helped with recovery and muscle gain as it allows your body to replenish your glycogen stores at night during carb feeding time. Recently, I’ve also found out that different people are genetically predisposed to operate better on certain levels of carbohydrates as a minimum. For example, I’m asian and come from a long line of ancestors who probably ate rice as a large percentage of their diets and so am able to stay in ketosis on a higher amount of carbohydrates than someone of different ancestry because I produce more enzymes that digest carbs [17].

Besides, as Mark Sisson puts it, “The ultimate goal of any eating strategy is to increase metabolic flexibility.” [18]

Symptoms wise, I experienced some benefits but since this was the first really start of any nutritional control in my life, one would expect any kind of positive change to have a beneficial effect on my condition. It’s like switching from burning diesel and producing all that black soot to burning a cleaner form of fuel like the regular or premium gasoline.

Presently, I continue to follow the best principles of the Bulletproof diet such as choosing the best of the “bulletproof” foods to eat and cooking food as gently as possible with the lowest heat needed to cook and with methods utilizing more water such as steaming. However, one thing the bulletproof diet doesn’t really emphasis is the benefits of including plenty of lacto-fermented foods.

Additionally, it helps to keep an air of healthy skepticism and see both sides of the coin. Many people (including me) who first discover the Bulletproof diet have fallen into the trap of becoming a Bulletproof cult-follower and splurging on the bulletproof products integral for completing the diet. [1920] Ultimately, as with most profit driven diets and companies, there is a trend of expensive products that complement the diet.

You see this from the way Dave Asprey, founder and CEO of Bulletproof, recommends starting your day with a cup of bulletproof coffee with upgraded MCT oil like Brain-Octane oil. These Bulletproof brand products are very costly, sometimes 2-3x as expensive as comparable products and they tout to be healthier than other brands because of various reasons from “less mycotoxins” in coffee beans to a “secret” “special triple distillation process” for the Brain Octain MCT oils.

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What Happens Otherwise

Some people will still tell you that your diet doesn’t really matter. That you can eat whatever you want and if wouldn’t make a difference. Even my rheumatologist, a specialist professor from Singapore General Hospital assured me that I don’t have to restrict my diet and can “eat anything”.

My own dear mother used to say things like “Eat and be merry!” or “Life is short…” and “You only live once!” 😆

What happens to me on those occasions where I take her advice and decide to be a little more “carefree”?

Let’s just say I wake up the next day to a whole new level of pain in affected areas, increased stiffness in joints and basically am like a limping robot all morning… Definitely lots of regret there too.

I guess after 3 years of being more conscious with my diet, I’ve become much more sensitive to when I go off it. I guess its a good thing and each time the pain is a blessing in disguise kinda reminder that sensitises me to the benefits of a healthy diet.

In some ways, I guess I have to be thankful that this autoimmune thing made me realize the need for quality nutrition relatively early in my life before I could accumulate the damage from decades of unhealthy eating in my system. Now I have the next few decades to keep experimenting and learning about the optimal diet for me to thrive! 💪

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Recommendations

1. Diet-wise: Awareness, Education and Experimentation

This post wasn’t designed to sell any particular diet. It’s main purpose was, first, to raise awareness in the reader (yes, you!) about the need to eat a healthful diet. Secondly, to educate the reader about some of the diet’s I’ve researched and tried over the years.

If you’ve already read this far (almost 4000 words!), I hope I’ve provided plenty to convince you about the importance of a healthful diet. I also hope the diets I’ve mentioned, especially the Wise Traditions diet by the WAPF, may provoke you to read up more about them and make some positive changes to your own diet. Please, take your time do plenty of reading and research before jumping into any diet. Remember, you’re changing your diet to improve your health for the rest of your life. Not just a day, a week, a month or two.

Don’t just read about the good stuff too. Be a critical reader and question the “sales pitch”. Is bulletproof coffee really that good? Does this apply for someone with an autoimmune disease (or other condition)? It turns out WAPF doesn’t recommend stimulants like the caffeine in coffee or chocolate. In fact, coffee may make your autoimmune disease worse. [21]

Knowledge is power they say. They also say that everyone is different.

After reading up on any diet, always remember that it wasn’t designed specifically for you. Everyone is different. Thats why it’s always wise to be prudent and experiment with changes one at a time. Especially for autoimmune sufferers, it is important to add or remove one food item one at a time to see if you have an adverse reaction. Always test, observe and repeat.

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2. Strategies When Eating Out

It’s much easier to control your diet when you prepare and cook your own meals. Eating out puts your diet at the mercy of the cook and his menu. I know it’s impossible and frankly, very exhaustive, to pack your own meals everyday to work or school. Thus, in order to minimize the damage, here are some “rules” I’ve set for myself and try to follow whenever I eat out these days:

*these are in the context of eating out inexpensively in Singapore

  1. Avoid eating out unnecessarily. Choose to batch cook and prepare your meals as much as you’re able to.
  2. Always go for the healthier alternative. Well, duh.. I know but sometimes the temptation can be very great when deciding between that pizza and the sushi.
  3. Avoid sauces and dressings as well as dishes with lots of sauce. They almost always have hydrogenated vegetable oils or soy sauce in them. This also includes most braised meats popular with us chinese.
  4. Avoid spicy foods. As mentioned above, this often comes with a mixture of nightshades that an turn on an autoimmune reaction.
  5. Avoid deep-fried, fried, microwaved, charred, barbecued and broiled methods of cooking. This applies to most foods coated with lots of batter. See here for more info on Bulletproof cooking methods.
  6. Avoid all sources of vegetable oils. This is often used in cooking such as the dishes in many rice and dishes stalls. Opt for a bowl of noodles instead.
  7. I usually go for rice based dishes with steamed rice or rice-noodles like ‘white bee hoon’. Sweet potato based ones are also great but they aren’t as readily available everywhere as rice is. I avoid all sources of gluten such as pasta and breads and most dishes with flour like wontons, dumplings and fish balls.
  8. A salad is almost always a good thing. Just remember to ask for plain extra virgin olive oil as a dressing and skip the croutons. Protein wise, the less processed the better. Many salads (think Subway) come with hams or other processed meats that contain preservatives like nitrates in them.
  9. When ordering dishes at chinese restaurants, ask for no MSG.
  10. Always carry some activated charcoal to take in case of a bad food reaction. I also take this during and after a meal that might have some suspect foods in it to bind and excrete possible toxins.

That said, here are some of my go-to foods when eating out inexpensively in Singapore:

  1. Rice and dishes stalls where I usually order rice or porridge and more steamed dishes like steamed eggs and vegetables.
  2. Chicken rice! Avoiding the soy-sauce chicken, choosing the white one and asking for no sauce at all.
  3. When I get an indian food craving, these days I will order a Thosai (aka Dosa) which is like a crepe made from fermented batter consisting of rice and black lentils cooked over a hot surface. I ask for it to be cooked in ghee and add eggs and onions. I avoid the curry or spicy sides that come with it.
  4. The ‘White Bee Hoon’ dish or other similar rice-based noodles like beef noodles are another favourite. When ordering beef noodles I avoid their meat balls and get the mixed beef (organs and tendons).
  5. Japanese sushi is always a great choice. No soy sauce but wasabi and lots of pickled ginger is okay.

Conclusion

Food is one of the many pleasures of life and should definitely be enjoyed. It has the potential to improve our overall health and wellbeing as well as the ability to destroy our bodies from the inside. At the end of the day, our choices dictate how healthy we would like to feel and be.

Awareness is the fundamental first step towards eating healthier. Education and self-experimentation are the next. Diets promise results but even these results vary amongst individuals. Eating is for life. Don’t see diets as a means to an end. Rather, seeing them as a lifestyle change will help you stay consistent and achieve your goals in the long run!

Do you struggle with autoimmunity too? What are some of your dietary strategies or diets you’ve tried? Feel free to comment below, I’d love to hear from you!


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Related Blog Posts

  1. Diet: Eating According to Traditional Wisdom
  2. How To Make Beef Bone Broth In Singapore
  3. Delicious Fish Bone Broth for Virility
  4. Fasting (page)
  5. ​A Simple Guide To The Paleo Autoimmune Protocol by Eileen Laird

Product Links Mentioned

  1. Green Pastures – Fermented cod liver oil/high vitamin butter blend
  2. Wise Traditions: The Cookbook that Challenges Politically Correct Nutrition and Diet Dictocrats by Sally Fallon and Mary G. Enig
  3. The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles
  4. The Wahls Protocol Cooking for Life: The Revolutionary Modern Paleo Plan to Treat All Chronic Autoimmune Conditions
  5. The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body
  6. The Bulletproof Diet: Lose up to a Pound a Day, Reclaim Energy and Focus, Upgrade Your Life by Dave Asprey
  7. Nature’s Way Activated Charcoal, 100 Capsules

References and Links

  1. Role of “Western Diet” in Inflammatory Autoimmune Diseases: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4034518/
  2. Is There a Link Between Nutrition and Autoimmune Disease?: http://www.todaysdietitian.com/newarchives/110211p36.shtml
  3. The Weston A. Price Foundation
  4. Diet and Recovery from Chronic Disease: https://www.westonaprice.org/health-topics/modern-diseases/diet-and-recovery-from-chronic-disease/
  5. Cod Liver Oil Basics and Recommendations: https://www.westonaprice.org/health-topics/cod-liver-oil/cod-liver-oil-basics-and-recommendations/
  6. Cod Liver Oil, Our Number One Superfood (brochure): https://379p6v3kqsqc1oz8or2u449e-wpengine.netdna-ssl.com/wp-content/uploads/CodLiverOil.pdf
  7. Kryptonite cooking methods – Bulletproof Cooking Techniques: Make Your Food Do More For You
  8. Autophagy in immunity. Implications in etiology of autoimmune/autoinflammatory diseases: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3442876/
  9. What Is Bulletproof Protein Fasting – And How To Fast Correctly: https://blog.bulletproof.com/what-is-protein-fasting-bulletproof-diet/
  10. WAHLS VEGGIE PROTOCOL: Q&A : http://www.phoenixhelix.com/2013/04/08/wahls-veggie-protocol-qa/
  11. Autoimmune Paleo Protocol: https://www.thepaleomom.com/start-here/the-autoimmune-protocol/
  12. Comparison of low fat and low carbohydrate diets on circulating fatty acid composition and markers of inflammation. : https://www.ncbi.nlm.nih.gov/pubmed/18046594
  13. Bulletproof Radio, Dominic D’Agostino: Mastering Ketosis – #85: https://blog.bulletproof.com/85-in-a-state-of-ketosis-with-dominic-dagostino-podcast/
  14. NIGHTSHADE-FREE SURVIVAL GUIDE
  15. Recipe: How to Make Bulletproof Coffee … And Make Your Morning Bulletproof: https://blog.bulletproof.com/how-to-make-your-coffee-bulletproof-and-your-morning-too/
  16. The Bulletproof Diet Roadmap Free Download: https://blog.bulletproof.com/the-complete-illustrated-one-page-bulletproof-diet/
  17. High endogenous salivary amylase activity is associated with improved glycemic homeostasis following starch ingestion in adults: https://www.ncbi.nlm.nih.gov/pubmed/22492122
  18. Where I Part Ways with the Popular Keto Movement: https://www.marksdailyapple.com/where-i-part-ways-with-the-popular-keto-movement/?awt_l=UIAbtA&awt_m=IiMNvgi78hWvYa&utm_source=mda_newsletter&utm_campaign=mda_newsletter_100417&utm_medium=button1
  19. Bulletproof Coffee: Debunking the Hot Buttered Hype: https://gizmodo.com/bulletproof-coffee-debunking-the-hot-buttered-hype-1681321467
  20. Inside Bulletproof – The Butter-Loving Wellness Cult of the 1%: https://mic.com/articles/127493/inside-bulletproof-the-butter-fed-wellness-cult-of-the-1-percent#.HmLJZhi4O
  21. Induction of C-reactive protein by cytokines in human hepatoma cell lines is potentiated by caffeine. : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1131528/
  22. BATCH COOKING 101: http://autoimmunewellness.com/batch-cooking-101/
  23. Antiallergic effects of Lactobacillus pentosus strain S-PT84 mediated by modulation of Th1/Th2 immunobalance and induction of IL-10 production. : https://www.ncbi.nlm.nih.gov/pubmed/17914277
  24. The Benefits of Sourdough: http://www.breadmatters.com/index.php?route=information/information&information_id=34
  25. Dangers of zero carb diets 2 – mucus deficiency and gastrointestinal cancers: http://perfecthealthdiet.com/2010/11/dangers-of-zero-carb-diets-ii-mucus-deficiency-and-gastrointestinal-cancers/
  26. The Skinny on Fats: https://www.westonaprice.org/health-topics/know-your-fats/the-skinny-on-fats/#modernhttps://www.westonaprice.org/health-topics/know-your-fats/the-skinny-on-fats/#modern

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4 thoughts on “Autoimmune Arsenal: Diet

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