Randy Chandler
Autoimmune diseases are a group of disorders in which the immune system attacks healthy body cells. While the primary cause of this condition is unknown, genetic and environmental factors may trigger it. Food plays a significant role in managing autoimmune diseases, and certain foods can either trigger inflammation or worsen symptoms. Dairy products such as milk, cheese, and yogurt have been associated with inflammation and can aggravate digestive issues. The AIP (Autoimmune Protocol) diet is an elimination diet that helps identify foods triggering an immune response. It involves removing foods believed to cause gut inflammation and rebalancing gut bacteria. While studies on the AIP diet are promising, they are limited, and more research is needed.
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What You'll Learn
Dairy products and inflammation
Dairy products, such as milk, cheese, yoghurt, and butter, have been associated with inflammation and can worsen symptoms like joint pain and digestive issues for some individuals with autoimmune diseases. The AIP (Autoimmune Protocol) diet, which is an elimination diet, has been found to reduce inflammation and symptoms of autoimmune disorders in some people. The diet involves removing foods that can cause inflammation and an immune response, such as gluten and dairy, and replacing them with anti-inflammatory foods.
A 2014 study established that diet can aggravate autoimmune diseases, as some foods can modulate autoimmune responses. Dairy products, in particular, can aggravate an already sensitive digestive system and lower immunity. For example, a 2017 study showed that eliminating eggs from the diet improved symptoms of inflammatory bowel disease (IBD). Similarly, some people who have eliminated dairy from their diet have seen improvements in their symptoms, while others can tolerate well-sourced organic and grass-fed cheeses.
The AIP diet has yielded positive results in a small group of people with IBD. Participants reported significantly fewer IBD-related symptoms after 11 weeks on the diet, although no significant changes in markers of inflammation were observed. In another study, 16 women with Hashimoto’s thyroiditis, an autoimmune disorder affecting the thyroid gland, followed the AIP diet for 10 weeks. By the end of the study, inflammation and disease-related symptoms decreased by 29% and 68%, respectively.
In addition to diet, other factors such as stress and chemicals can trigger inflammatory symptoms in people with autoimmune diseases. It is important to note that everyone is different, and food sensitivities can vary. While the AIP diet has shown promising results, more research is needed to understand its effectiveness in larger and more diverse groups of people with autoimmune diseases.
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Gluten-free alternatives
Dairy products, including cheese, have been associated with inflammation and can worsen symptoms such as joint pain and digestive issues for some individuals with autoimmune disorders. While cheese is naturally gluten-free, some cheese products may contain gluten. Therefore, it is important to read the labels of all packaged or processed cheese products before consuming them.
- Non-dairy cheese alternatives: These are usually made from plant sources, such as soy or nuts. Some of these products are gluten-free, but be sure to check the ingredients as others may contain gluten.
- Avocado: Avocados can add flavour and a creamy texture to dishes and are a naturally gluten-free alternative to cheese.
- Nutritional yeast: This can be sprinkled on top of dishes or added to sauces to provide a cheese-like flavour.
- Cottage cheese: Cottage cheese is usually gluten-free, but check the ingredients to ensure it does not contain wheat starch or modified food starch made from wheat.
- Cream cheese: Cream cheese is gluten-free.
- Feta cheese: Feta cheese is gluten-free.
- Goat cheese: Goat cheese is gluten-free.
- Mozzarella cheese: Mozzarella cheese is gluten-free, but be cautious of breaded mozzarella sticks as they are usually coated in breadcrumbs and fried in oil that may have been used for gluten-containing foods.
- Parmesan cheese: Parmesan cheese is gluten-free.
- Provolone: Provolone is gluten-free.
- Ricotta cheese: Ricotta cheese is gluten-free.
- Swiss cheese: Swiss cheese is gluten-free.
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The AIP diet
Several studies have shown promising results for the AIP diet in reducing inflammation and symptoms in people with autoimmune disorders. For example, a study involving 16 women with Hashimoto's thyroiditis showed a 29% decrease in inflammation and a 68% improvement in disease-related symptoms. Another study with 15 participants with IBD reported significant improvements in symptoms, bowel frequency, and stress levels.
However, it is important to note that the research on the AIP diet is limited, and more studies are needed to understand its effectiveness fully. Additionally, the diet can be restrictive and may lead to nutrient deficiencies if followed long-term. Therefore, it is crucial to consult a doctor before starting the AIP diet to ensure it is safe and structured appropriately for the individual's needs.
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Reducing inflammation
The AIP (Autoimmune Protocol) diet is an elimination diet that helps identify foods that trigger an immune response and symptoms in people with autoimmune disorders. The goal of the AIP diet is to discover and eliminate foods that cause inflammation, pain, fatigue, and joint pain. The AIP diet is believed to rebalance the good and bad bacteria in the gut and prevent a "leaky gut," which may be a cause of inflammation.
The AIP diet has yielded positive results in reducing inflammation and symptoms in people with autoimmune disorders. In a study of 16 women with Hashimoto's thyroiditis, an autoimmune disorder affecting the thyroid gland, participants reported a 29% decrease in inflammation and a 68% decrease in symptoms after following the AIP diet for 10 weeks. Another study of 15 people with IBD found that participants reported significantly fewer symptoms after 11 weeks on the AIP diet, although no significant changes in markers of inflammation were observed.
To reduce inflammation, certain foods should be avoided. Dairy products, such as milk, cheese, and yogurt, have been associated with inflammation and can worsen symptoms like joint pain and digestive issues. Gluten, found in wheat, barley, and rye, has also been linked to inflammation and damage to the intestinal lining, especially for those with celiac disease. Sugar consumption has been linked to increased inflammation and can worsen symptoms, as well as lead to weight gain and an increased risk of metabolic syndrome and type 2 diabetes. Processed foods and fast food are high in unhealthy fats, excessive sodium, and artificial ingredients, contributing to inflammation.
In addition to eliminating trigger foods, an anti-inflammatory diet can help reduce inflammation. Leafy greens, such as spinach, kale, and lettuce, are rich in antioxidants and nutrients like vitamins C, A, and magnesium, which can support autoimmune disease management. Salmon is also recommended due to its omega-3 fatty acids, which can reduce inflammation and support immunity. Avocados are another healthy fat option that can reduce belly fat and lower bad cholesterol.
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Sugar intake and metabolic imbalance
Sugar intake has been linked to increased inflammation in the body, which can worsen symptoms for individuals with autoimmune diseases. Excessive sugar consumption can lead to metabolic imbalances and disorders, such as insulin resistance, metabolic syndrome, and type 2 diabetes. These metabolic issues are often associated with a higher risk of autoimmune diseases.
The overconsumption of sugar-rich processed foods and beverages has increased significantly in Western countries over the past few decades. This trend coincides with the rising prevalence of autoimmune and inflammatory diseases. Research suggests that high sugar intake may be a contributing factor to this trend.
In mouse models of autoimmune disorders, sugar consumption has been shown to activate inflammatory immune cells, particularly Th17 cells, which play a role in tissue destruction in autoimmune diseases like Crohn's disease and multiple sclerosis. The activation of Th17 cells is mediated by the molecule transforming growth factor-β (TGF-β), which is triggered by sugar intake.
Additionally, the rapid absorption of monosaccharides glucose and fructose from the intestine can lead to overactivation of mTOR, which is associated with metabolic imbalances and inflammatory states. This overactivation can be counterbalanced by physical activity and/or fasting, promoting physiological oscillation between anabolic and catabolic metabolism.
The link between sugar intake and metabolic imbalances is further supported by epidemiological studies indicating that reducing sugar intake can lower the risk of autoimmune and inflammatory diseases. A reasonable and balanced dietary recommendation of low fat and low sugar is suggested for patients with autoimmune diseases.
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Frequently asked questions
Autoimmune disorders are a group of disorders involving the immune system attacking healthy body cells. Examples include rheumatoid arthritis, lupus, IBD, type 1 diabetes, and psoriasis.
Symptoms of autoimmune disorders include joint pain, fatigue, abdominal pain, brain fog, nerve damage, and inflammatory bowel disease.
Cheese and other dairy products have been associated with inflammation and can worsen symptoms like joint pain and digestive issues. However, some people with autoimmune disorders can tolerate well-sourced organic and grass-fed cheeses.
Foods that trigger symptoms in people with autoimmune disorders vary individually, but common triggers include gluten, sugar, red meat, nightshade vegetables, and legumes.
The Autoimmune Protocol (AIP) diet is an elimination diet that helps identify and eliminate foods that trigger symptoms. The goal is to reduce inflammation and other symptoms of autoimmune diseases.
