Have you ever heard the quote ‘food is medicine’ by Hippocrates?
As a naturopath I believe that good health starts with the gut and there is a lot of evidence supporting it. 70% of your immune cells are located within the digestive tract and it makes perfect sense to start here if you want to correct health issues.
If you have Lupus or any other autoimmune disease you have most likely thought about your diet. Does it matter? What should you eat? It’s very easy to be overwhelmed with information. It’s true that food can have either a positive or a negative effect on our health and the truth is good food matters!
With the right diet cholesterol can be lowered, blood pressure can be brought under control and the risk of Type 2 diabetes can be dramatically reduced.
So why can’t we see these changes with Lupus and dietary adjustments?
Why can’t you go from the way you are currently feeling to feeling more energised, refreshed, in less pain and healthy?
The answer is you can!
I have developed the Lupus Diet with you in mind, my diet aims to heighten the nourishment you get from every meal and make it as nutrient dense as possible, I also specifically pick foods which are known to reduce inflammation. Every time you eat you have the opportunity to nourish your body.
The right nutrition can have a powerful effect on your health. I have seen people improve their disease state over and over again with the use of food as medicine.
Below I have outlined a list of foods to include and avoid, a more extensive list is available in the Lupus Cookbook.
Foods to include
- Grass fed meat excluding beef (grass fed meat has a balanced ratio of omega 3 and omega 6) grain fed
- meat is higher in Omega 6, which cause inflammation
- Oily fish – wild salmon, not farmed. Trout, kippers, mackerel, sardines
- Free range chicken – organic if possible
- Livers and Kidneys – only organic
- Vegetables- aim for every colour under the rainbow on your plate. Most of your plate should be filled
- with vegetables with a small portion of protein
- Fruits- one serve of fruit per day
- Healthy fats- olive oil, avocado, flaxseed oil, flaxseed meal
- Nutritive sugars- honey and maple syrup in small amounts
- Fresh herbs
- Fermented foods- sauerkraut, kimchi, kefir
Foods to avoid
- Soy sauce
- Seeds and seed based spices
- All processed packaged foods
- Grains- wheat, barley, rye, oats, rice, quinoa, couscous, semolina, bulgar and bran
- Artificial sweeteners
- Sweeteners such as stevia, rice malt syrup and molasses
- Beans and legumes – including peanuts, soybeans, legumes and chickpeas
- Fizzy drinks – sparking mineral water is okay
- Cooking oils- sunflower, peanut, safflower, canola, vegetable oil
My top cooking tip!
When I cook I try to make my meals nutrient dense, wherever I can I will add a bit of ‘value’ to my meal. This can be done with a knob of fresh ginger (anti inflammatory, metabolic stimulant, reduces nausea, increases circulation) to a cup of herbal tea. Instantly I have increased my herbal teas value to my body!
Culinary herbs such as parsley, coriander, mint and basil have many medicinal properties. If you begin to add these to your lunch and dinner you are getting much more nutrition in just one single meal.