Autoimmune Conditions and Nutrition: Foods That Support Health

Autoimmune conditions occur when the immune system mistakenly attacks the body’s own tissues, leading to chronic inflammation and a variety of symptoms. Common autoimmune diseases include rheumatoid arthritis, lupus, multiple sclerosis, Coeliac Disease, and Hashimoto’s thyroiditis. These conditions can affect energy levels, joint function, digestion, and overall wellbeing.

While nutrition alone cannot cure autoimmune conditions, research shows that dietary choices can help support immune balance, reduce inflammation, and improve quality of life. At Dietitians NT, we provide personalised guidance for individuals living with autoimmune conditions in Darwin and the Northern Territory, helping them make informed food choices that support health.

Understanding Autoimmune Conditions

Autoimmune diseases are diverse, but they share common characteristics:

• Chronic inflammation that can affect joints, organs, or tissues.

• Immune system dysregulation, where the body attacks itself.

• Fatigue, digestive issues, and pain as common symptoms.

Because autoimmune conditions are often complex and unique to each individual, nutrition strategies should be tailored to the person’s needs, symptoms, and lifestyle.

Key Nutrients to Support Immune Health

Certain nutrients can help modulate the immune system, reduce inflammation, and maintain overall health. Including them in your diet can support your body’s resilience:

1. Omega-3 Fatty Acids

Omega-3s have anti-inflammatory properties, which can help reduce symptoms in autoimmune conditions such as rheumatoid arthritis.

Sources:

• Fatty fish (salmon, mackerel, sardines)

• Walnuts

• Chia seeds and flaxseeds

• Omega-3 fortified eggs

Tip: Include 2–3 servings of omega-3-rich foods per week to support inflammation management. If you don’t consume fish, you may need an algae-based omega-3 supplement to reach the recommended amount of omega-3.

2. Antioxidant-Rich Foods

Antioxidants help neutralize free radicals and reduce oxidative stress, which can exacerbate inflammation.

Sources:

• Berries (blueberries, strawberries, raspberries)

• Leafy greens (spinach, kale, Swiss chard)

• Capsicum, tomatoes, and carrots

• Green tea

Tip: Aim for a colorful plate each day to maximize antioxidant intake.

3. Vitamin D

Vitamin D is crucial for immune regulation. Low levels have been linked to increased risk and severity of autoimmune diseases.

Sources:

• Sunlight exposure

• Fatty fish (salmon, sardines)

• Fortified dairy and plant-based milks

• Egg yolks

Tip: In the Northern Territory, sunlight is abundant, but supplementation may still be necessary for some individuals.

4. Probiotics and Fermented Foods

Gut health plays a central role in immune function. Probiotics help maintain a healthy balance of gut bacteria, which can influence inflammation and autoimmune activity.

Sources:

• Yogurt and kefir

• Sauerkraut and kimchi

• Tempeh and miso

Tip: Introduce fermented foods gradually to allow the gut to adapt.

5. Fibre

High-fibre foods support gut microbiota and help regulate inflammation.

Sources:

• Whole grains (oats, brown rice, quinoa)

• Legumes (lentils, chickpeas, beans)

• Vegetables and fruits

Tip: Aim for at least 25–30 grams of fiber per day from varied sources.

6. Selenium and Zinc

Both minerals play roles in immune function and antioxidant defense.

Sources of Selenium:

• Brazil nuts (just 1–2 nuts daily is enough)

• Seafood and fish

• Eggs

Sources of Zinc:

• Lean meats and poultry

• Pumpkin seeds

• Legumes

Foods to Limit or Avoid

Some foods may exacerbate inflammation or trigger symptoms in autoimmune conditions:

• Highly processed foods: Often high in sugar, refined carbs, and unhealthy fats.

• Excess sugar: Can increase inflammation and affect energy levels.

• Gluten (for sensitive individuals): Particularly important for people with Coeliac Disease or gluten sensitivity.

• Excess alcohol: Can impair immune function and worsen inflammation.

Individual tolerances vary, so it’s essential to track symptoms and work with a dietitian to determine which foods may need to be limited or avoided.

Lifestyle Strategies to Complement Nutrition

Nutrition works best in combination with other lifestyle strategies that support immune health:

1. Regular Physical Activity

Low-impact exercise like walking, swimming, yoga, or resistance training can reduce inflammation, improve joint mobility, and boost energy.

2. Stress Management

Chronic stress can worsen autoimmune symptoms. Mindfulness practices, meditation, deep breathing exercises, and spending time outdoors can help regulate stress.

3. Adequate Sleep

Poor sleep can compromise immune function. Prioritizing regular sleep patterns and good sleep hygiene is essential for managing autoimmune conditions.

4. Hydration

Proper hydration supports digestion, metabolism, and detoxification processes that help maintain immune balance.

Sample Autoimmune-Friendly Meal Plan

Breakfast:

• Overnight oats with chia seeds, blueberries, and milk

Lunch:

• Quinoa salad with spinach, roasted vegetables, chickpeas, and a tahini dressing

Dinner:

• Grilled salmon with steamed broccoli, carrots, and brown rice

Snacks:

• Handful of walnuts or Brazil nuts

• Yogurt with sliced strawberries

• Vegetable sticks with hummus

This plan focuses on anti-inflammatory foods, high-fiber options, and nutrient-dense choices that support immune health.

When to Seek Professional Support

Autoimmune conditions are complex, and nutritional needs vary from person to person. Consulting a qualified dietitian can help:

• Tailor diet plans to specific symptoms and conditions

• Identify trigger foods and nutritional gaps

• Support energy, gut health, and overall wellbeing

At Dietitians NT, we provide personalised advice for individuals living with autoimmune conditions in Darwin and the Northern Territory, ensuring nutrition supports both daily health and long-term outcomes.

Supporting Your Immune Journey

While there is no one-size-fits-all diet for autoimmune conditions, focusing on nutrient-dense, anti-inflammatory foods can make a significant difference in symptom management and overall health. Including omega-3 fatty acids, antioxidants, vitamin D, fiber, and minerals like selenium and zinc supports immune function, reduces inflammation, and improves wellbeing.

Combined with healthy lifestyle practices—regular exercise, stress management, adequate sleep, and proper hydration—nutrition becomes a powerful tool for supporting health with autoimmune conditions.

At Dietitians NT, we are committed to providing expert guidance and practical nutrition solutions to help individuals living with autoimmune conditions achieve better health and quality of life.