Watercress Soup with Asian Stir-Fry
Once officially diagnosed with lupus in 2008, I wasted little time heading straight to my computer. I typed into the search engine: “lupus,” “lupus treatment,” “lupus nutrition,” and so on…
I recall doing this repeatedly pre and post diagnosis, but I didn’t find anything useful at the time – regardless of the phrases I typed. Perhaps my cyber search skills were lacking, but I couldn’t believe there weren’t more non-pharmacological facts out there. It seemed, at least then, that I was destined to use the meds prescribed.
Naturally, when I created this blog – I did so with the intent to provide more specific, useful information to those of us with an autoimmune condition seeking answers. I recently realized, that if I want EatUrVeggies to show up in the search engines where people can benefit from the info, then I’m going to have to spill the beans!
Here’s what I encourage autoimmune (AI) patients to do in order to:
- Reduce inflammation
- Minimize symptoms
- Enhance energy and activity levels
- Decrease overall body weight (therefore reducing inflammation in the body)
- Prevent other diseases from manifesting
- Improve overall health and well-being
- Potentially pause, if not reverse the disease process
I’ve assembled this information based on physicians’ patient experiences, patient reports and my own success in living with lupus.
I believe it’s all worth considering and implementing to see if it makes a difference for you.
What do you have to lose?!
Many people are intimated by these guidelines and what they perceive as too many limitations. However, those of us who’ve been desperate enough to give it a fair chance, those of us who’ve eventually learned to embrace the lifestyle – those of us emerge with a new-found appreciation not only for our restored health, but also for an altered perception of food and it’s true intent: to nourish us.
So check it out, it’s not soooo bad. If you want to take baby steps, start with number one. That’s the number one priority. Once you master that, work your way down the list over time. If you want guidance and encouragement through this process – consider working with me one on one, but only if you’re willing to do whatever it takes. I don’t like working with wimps.
With that said, anytime you change your diet, exercise, medicine or supplement routine – it’s a good idea to seek guidance and wisdom from a physician or a credentialed healthcare practitioner who’s goals are in line with your own.
If you have an autoimmune disease and you’re reading this now, I thank YOU for your strong spirit, to keep searching for answers, to do what you did to get to this page. Here. Today.
Brief facts about Autoimmune (AI) Disease:
- AI diseases are the 4th leading cause of disability
- 75% of AI diseases occur in women
- There are 80 other AI diseases besides lupus and rheumatoid arthritis
- All AI issues can be addressed with a similar diet/lifestyle!
Nutritional Causes of AI Disease:
- Oxidative stress
- Increased free radicals
- Fatty acid imbalance
- Bacterial challenges
- Vitamin D deficiency
- Excess caloric environment
Research on diet and AI Disease indicates:
- High cruciferous vegetable intake
- Plant-based diet from whole foods
- Vitamin D adequacy
- Fish oil
AI Disease and Genetics:
- Genetic inheritance is not the central determinant for AI disease
- Most researchers believe that the dramatic increase in AI in the last 50 years is environmental and dietary
- Genetic defects control susceptibility to environmental challenges so they contribute, but do not determine disease
AI Disease and Drugs:
1773 patients tracked for 10 years and they found a 400% increased rate of cancer in the treatment group in the 10 year period compared to controls.
Asten P, et al. Risk of developing certain malignancies is related to duration of immunosuppressive drug exposure in patients with rheumatic diseases. J Rheumatol 1999 Aug; 26(8):1705-14.Autoimmune Nutrition Protocol
1. Keep a detailed daily food/symptom log. Track your weight, food intake, exercise habits, symptoms, supplements, medications and progress to observe patterns and to determine what works best for your body.
2. Avoid animal products and processed, packaged foods. Animal products contain hormones, steroids, antibiotics, bacteria, toxins (such as mercury, PCB’s, and dioxins), saturated fat, sodium and cholesterol. Flesh is also acidic and pro-inflammatory in the human body.
Processed foods contain pro-inflammatory oils, additives, preservatives, artificial ingredients and fewer nutritious properties than whole foods in their natural state.
3. Dietary avoidance of salt, wheat, and oil. Sodium, an electrolyte that our bodies require to function is found naturally in plants. Additional man-made table salt increases blood pressure, predisposes you to hypertension and heart disease – which you’re already at an increased risk for due to your AI disease – and it desensitizes your taste-buds making nourishing foods less appealing. Vegans consuming salty foods have a higher risk of hemorrhagic stroke, so it’s important to tune into your sodium consumption.
Wheat is a pro-inflammatory grain and a common food sensitivity in those with an AI disease. Wheat contributes to the “leaky gut” phenomenon which results in systemic inflammation and symptoms such as body aches and joint pain.
Oil is processed, nutrient poor, and costly at 120 empty-calories per 1 Tablespoon.
4. Whole food, plant-based (vegan) diet, rich in greens and crucifers – Eliminate pro-inflammatory animal products and replace with anti-inflammatory plant foods rich in antioxidants, phytochemcials, and omega-3 fatty acids. Consume dark leafy greens and cruciferous veggies such as kale, collards, bok choy, watercress, arugula, broccoli, cabbage, radish, etc… Read more about their benefits here.
5. Make vegetable/fruit smoothies and blended soups. Use these as staples for quick nourishing meals to significantly increase your produce consumption daily.
6. Enjoy fresh juice with veggies! Include carrots, beets, parsley, and kale to maximize your nutrient consumption by drinking the nutrients from large amounts of organic produce in the form of delicious juice.
7. Take EPA and DHA (fish oil) to reduce inflammation. Use 1 teaspoon of Metagenic’s high concentrate fish oil EPA/DHA as a therapeutic loading dose for 1-3 months. Use as needed during periods of inflammation or flares. During times of remission or maintenance use an algae-based DHA supplement along with 1 Tbsp. flax seed daily.
8. Take beneficial bowel flora to promote gut integrity. Use VSL#3 pharmacologic probiotic (30 pack supply) for one month to essentially help plug “leaky gut” junctures while using Metagenic’s fish oil to simultaneously reduce inflammation. Once the VSL#3 is completed, use a lower-dose probiotic daily to protect against environmental insults while establishing and maintaining healthy gut integrity.
9. Supplement with B12 and vitamin D3 daily. Consume 30-50 mcg B12 daily and 2,000 IU Vitamin D3 with a moderate (400mg) amount of calcium for enhanced absorption such as Dr. Fuhrman’s Osteo-Sun with D3 (cholecalciferol is the most potent and efficient form of vitamin D but it isn’t vegan). Try Nature’s Bounty High Potency D3 for a cheaper D3 alternative without the calcium.
10. Increase omega-3 whole food sources. In order to reduce inflammation within you body, you want to consume more omega-3 whole food sources such as: edemame (soybeans), ground flax seed, walnuts, hemp seeds and chia seeds.
11. Avoid omega-6 snacks. Many processed foods, like tortilla chips, contain the pro-inflammatory “S” oils: safflower, sesame, soybean, sunflower, and corn oils. Avoid these as they raise the omega-6:omega-3 ratio and result in excessive inflammation in your body.
12. Avoid nightshade vegetables (eggplant, pepper, tomato, potato) as needed. Pay attention to your symptom log and note any patterns after consuming these foods. If you experience an increase in symptoms after ingestion – avoid the trigger item. Some people notice a connection, others do not.
These, among other, lectin containing foods may lead to inflammation and gut permeability when bound to carbohydrates embedded in the intestinal wall. Read more about Lectins: the Anti-Nutrient here.
13. Juice and/or water-fast when appropriate. Juice fasting is useful when using minimal medications, weaning off medication, working to lose weight, reducing toxins and inflammation and trying to resolve chronic symptoms. Water fasting does this in an expedited fashion but should only be attempted when consuming the AI protocol for 3 months or more, under the supervision of a physician trained in water-fasting, and when all medication has left your system.
Read this book for more information on Fasting & Eating for Health. It’s also been said that colon hydrotherapy or warm water enema’s during a fast may help to remove toxic waste and die off from the colon wall while alleviating agitation and restlessness.
14. Avoid any food sensitivities that are unique to you! I often have clients report that they have noticed some sensitivity to certain items such as peanuts, soy, wheat, corn, etc… So when they continue to eat those foods, it baffles me. I’ll admit, I’ve done the same silly thing! If a food generates any sort of inflammatory response (rashes, itching, redness, warmth, irritation) – stop consuming it and make sure you’re using a quality probiotic and DHA supplement as discussed previously.
15. Special lupus considerations: Avoid ALL sprouts (especially alfalfa) and figs due to chemicals which are known to trigger flares in lupus patients. This means any sprouted beans, grains, or plants. Consume at your own risk and if you do – monitor your symptoms.
Each day try to consume the following items. Remember, you’re using food as thy medicine:
1) Watercress – 2 Tbsp. twice daily, minced and chewed very well. This can be included in soup, salad, juice or a blended drink. Watercress is cruciferous so anytime you want to reap the benefits of crucifers, you must cut or blend thoroughly prior to heating gently. This allows the heat-sensitive enzyme myrosinase to work effectively.
2) A large salad – Leafy greens, arugula and a variety of cruciferous vegetables, a homemade nut-based dressing to aid in the absorption of nutrients – chew well
3) Blended salad smoothie – Dark leafy crucifers, frozen fruit, water, flax
4) High cruciferous soup – When blending, blend first – then heat gently
5) Glass of fresh vegetable juice – Kale, broccoli, parsley, beet, carrot, apple
6) Steamed greens – Kale, collards, Brussel sprouts, broccoli, kohlrabi, cabbage, bok choy, etc..
7) Anti-inflammatory herbs/tea – Ginger, holy basil, turmeric, rosemary and organic decaf green tea
Sample Daily Menu:
Breakfast – Blended salad smoothie with 1-2+ cups frozen kale or collards, 1 handful of watercress, 1 orange, 1/2 cup of blueberries, water to obtain desired consistency, 1 Tbsp. flax, 8 drops of liquid Stevia (optional) or 1-2 dates
A.M. Break – Organic, decaf green tea
Lunch – Large green salad with watercress, arugula and a variety of raw veggies, nut-based salad dressing; 4-8 ounces of cruciferous soup; 1/2 cup no-salt beans in the soup or salad; fresh fruit
P.M. Snack – Fresh vegetable juice
Dinner – Steamed or water-sauteed stir-fried veggies with dark leafy greens, crucifers, variety of veggies (garlic, onion, pepper, mushrooms, broccoli, snap peas, etc…), tofu/tempeh/or no-salt beans, nut-based sauce/vinegar/or salt-free seasonings with nutritional yeast and anti-inflammatory herbs; frozen fruit whip for dessert (Banana Whip, Cherry Cocoa Whip, or Tropical Whip)
Follow these guidelines, be patient, persistent and your body will thank you!
If you found this article useful, you might also enjoy: Plant-based Options for Autoimmune Diseases.
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{ 27 comments… read them below or add one }
Great post, ELisa! Lots of good info there!!!
Hi Elisa, Thanks for the info. I’ve been doing this for 7 months now and I am feeling the difference. I look better, feel better, lost weight, and lifted some of that overwhelming fatigue I had. I bounce back faster from a stressful event or a day full of activity. I am even exercising more now and not getting wiped out. Many people tell me this is too much work-it is well worth the effort. Good health is never too much work.
Judy: REALLY appreciate you reporting back with your personal experience – based on the above protocol. There’s nothing more valuable than hearing from people like yourself who have stuck to the plan for an extended period of time. Thank you for your loyalty and congratulations on your slow but steady progress!! It makes this all worthwhile.
Thank you Christie! I hope it can be useful for others. I’m constantly learning and adapting these guidelines
Always appreciate your feedback!!
Elisa, is it okay to put a teaspoon of the metagenics in a juice or smoothie and still get the benefits?
It’s okay but I don’t recommend doing so, because the fish oil has the potential to coat the glass or to be left behind in the Vita-mixer – therefore less is consumed. It’s better to place the teaspoon directly in one’s mouth, use the lemon flavored variety, and chase it with a drink if you don’t care for the taste
Thanks for this post Elisa, I’m going to share it on my FB wall. I have Hashimoto’s Disease (since 1999), and I have been following a Fuhrman style diet for 5 years. I am taking Dr. Fuhrman’s Vegan DHA. Why do you recommend Fish Oil for autoimmune disease instead of Algae Oil? Also, I have read in a few places that people with Thyroid disease should not consume too many cruciferous veggies?? Why would that be?
Hi Gretchen – nice to hear from you! Thanks for sharing my post on FB
Dr. Fuhrman’s vegan DHA is a great option for a long-term maintenance dose – in fact, if you read the full post you’ll see that I recommend that exact aglea-based supplement. However, when requiring a therapeutic dose due to increased inflammation – the high dose fish oil concentrate can deliver a much larger amount more affordably.
In regards to crucifers and Thyroid disease, the concern is this: that cruciferous vegetables can potentially be goitrogenic (inducing goiter formation) since they contain enzymes that interfere with the formation of thyroid hormone. At high intake of crucifers, the goitrogens inhibit the incorporation of iodine into thyroid hormone and also the transfer of iodine into milk by the mammary gland.
No human studies have show these negative effects to be true. However, iodine deficiency can cause goiter and in the presence of iodine deficiency, these potentially goitrogenic compounds may have some effect.
Great post Elisa. I saw this on Gretchen’s wall. My husband has Wagner’s Granulomatosis and has had several rounds of Rotuxin. His Dr’s have agreed that, especially considering his kidney damage from the disease, a plant based diet would be ideal. Your article may just help me convince him of that!
Wow – that would be incredible if your husband went plant-based and if this article helped to make that happen! I’m sorry that your family is dealing with such challenging health concerns. It’s encouraging to hear that his Dr’s are promoting veg food too!! I wish you all the best, don’t hesitate to post or email questions and please do keep us updated.
Regarding #12/14 above; when I eat tomatoes, whether cooked or raw, I find myself with very foul-smelling flatulence a few hours later. I have no inflammatory response, just the digestive embarrassment. Does this mean I am nightshade sensitive (I have Crohn’s, which I’ve been healing via Dr. Fuhrman’s protocol), or simply that my body is not yet healed enough to digest tomato in my meals? Should I avoid, or consume small amounts regularly in effort to build digestive capacity?
Cruciferous veggies do the same thing to me; I have found that as I heal, I can enjoy a serving of cruciferous in a meal with little or no problem; but if I eat a mostly cruciferous meal, or, worse yet, a meal with both cruciferous and tomato, I’ll be bloated and dead-skunk-gassy for hours, later in the day.
Hi Linda – I suggest doing nothing that will add further insult to your digestive tract. In other words, we don’t want to delay your healing and you may have a sensitivity to tomatoes. Avoid the tomatoes entirely. It does sound like you could be night-shade (lectin) sensitive. Consume a small serving of crucifers once or twice a day (at separate meals) but only if they’re juiced, blended, pureed or chopped finely (soups, smoothies and juice would be ideal methods of consumption). Chew very well (even if it’s in liquid form) and eat slowly. If you still have symptoms reduce your crucifer consumption to a level until you are symptom-free. Although the crucifers offer tremendous benefits – we don’t want to strain your digestive system during the healing process. Once you’re completely healed, you can increase your consumption of crucifers gradually over time. Consider testing yourself for food sensitivities via enterolab.com. Do you know if you have a “leaky” gut in addition to Crohn’s?
I’ve been taking VSL#3 for a year now; Dr. F suggests I remain on that indefinitely, due to the Crohn’s damage. We’re operating on the assumption of leaky gut syndrome.
I react (flatulence) to spinach, kale, collards, cabbage, broccoli, tomato. I now tolerate lettuces, bok choy. Jury still out on cauliflower (I always crave tomatoes when eating cauliflower). This is much improved from a year ago; I get the feeling it’s going to take years of careful eating to undo the damage of decades of unknowingly poisoning my system with things that aren’t really food.
That all makes sense to me. Sorry to hear what you’ve dealt with – it sounds like you have a good plan in place moving forward. Great news that you’re now tolerating letucces and bok choy! Has Dr. Fuhrman ever had you supplement with Quercetin and Glutamine to help repair the leaky gut?
He’s never suggested that to me, although I have seen Dr. K suggest that for healing gut permeability. I tend to react to supplements negatively (curcumin, for instance, gave me light-headedness and itchy skin) and thus hesitate to try new things. I just ordered Gentle Care Prenatal, which he actually suggested I try a year ago. My iron levels have improved a little from a year ago, with no supplementation, but still below par. I have not supplemented with iodine source; thus ordering the Gentle Care Prenatal will take care of both those issues, plus zinc and B12 and so on. I just hope I can tolerate it, so I can get it on recurrent order cycle.
By the way, I still eat those foods I listed above; just try to manage small portions, and not all together in a casserole. I sometimes get impatient for healing, so I can eat whatever & however much I want of these wonderful foods; but I’m prepared for a long road back to best health possible.
No Crohn’s symptoms for many, many months now. No inflammation symptoms for a long time, either. No pain anywhere; just the dead-skunk gas from otherwise-wonderful food choices.
It’s always best to supplement as minimally as possible, especially if you have trouble tolerating the supplements. I’m glad you’re starting the prenatal GCF and hope that works out. You’re wise to prepare yourself for slow but steady improvements, perhaps with a few road bumps along the way. I’m impressed with your perseverance and improved health outcomes! In a couple weeks I’ll be working with a newly diagnosed Crohn’s patient. Would you mind me sharing your email with her in case she cares to speak to someone who has had success with this lifestyle and Crohn’s? Thanks for your response and please do keep me posted on your health progress Linda. Godspeed to you…
I would be happy to share my story with her, help in any way I can; feel free to give her my email address. And thank you for the tips & encouragement; we (autoimmune patients, and others regaining our health via nutritional excellence) are climbing up a waterfall. The climb is fraught with adventure, and the view from the top is worth it all!
Linda – I couldn’t have said it better myself!!! Thanks for offering your support to my client – she’ll be lucky to have you as a resource. I’d love to hear your story as well. Perhaps when you’re ready, I could share it as an interview on my blog. I’d love to reach more people with Crohn’s and you could help make that happen!
Hi Elisa,
I just printed out your “How to Defy an Autoimmune Disease – Nutrition Guidelines to Thrive.” I am a 49 yr. old, 5′ 8″ morbidly obese woman at 254 lbs and actively fighting Lupus, which flared up really bad this year after an accident. I was diagnosed with Lupus at age 29, then very active athletic 145 lbs fit person. The treatment to get my lupus under control, was very high doses of prednisone that took 2 1/2 years to wing off of and I gained 60 lbs. Four years later, after a surgery, my Lupus flared again and the doctors put me back on prednisone and I gained more weight. I loss some of it each time I get off the prednisone but never all of it. Its been a vicious cycle of yoyo-ing up and down. I need help! I want my life back.
Before my accident last January I was making huge progress toward weight loss, getting in shape. I had lost 27 lbs, was working out daily and playing in two competitive tennis leagues. But everything came to a halt after an accident on my quad when camping with my family. My injuries heeled, but it caused my Lupus to act up again, and triggered four other autoimmune diseases, this time prednisone wasn’t enough to get it under control, so they put me also on methotrexate and Enbrel injections. My sed rate is now almost back to normal range and I am finally not hurting, but have gained everything back and have not been able to work out, or play tennis since last March. I just get really down sometimes dealing with this disease.
Hi Keri – I’m sorry to hear about your long-term struggle with lupus, that can not be easy. It would be near impossible to NOT get down in dealing with such chronic debilitation. It sounds to me like you need to revamp your lifestyle with a whole food plant-based diet, so that you can rely less on medication to control your disease and less on exercise to maintain a healthy weight. By putting more stock into healthy food choices, you can reduce some of the burden of your illnesses. It’s never too late and I commend you for continuing to search and explore online – since that’s how you found me! You’re wise to begin with the guidelines I’ve provided and if you find you need more guidance, I’d welcome the opportunity to work with you to help recover your health.
Hi Elisa,
Thank you for your reply. I’m, I guess, a little overwhelmed at the steps you’ve laid out in this guideline.
When do I get off all of the medicine? My Rheumatologist, I think, feels that I should stay on this stuff indefinitely. I’ve kind of have fought with him about it over the years, refusing to try the Methotrexate(for an example), and just living with the pain. But this last flare was to severe to continue to just “live with the pain” so now I’m taking all of these drugs, which I know will cause other problems, but I’m pain-free now, which is new & welcomed.
If we were to work together, how would that work?
Hi Keri,
I provide a tremendous amount of time and expertise with each client, which has been an effective way to guide individuals through the overwhelming transformation based on their unique needs. Unfortunately, I’m not currently accepting new clients, but I’d be happy to add you to my waiting list. I’m designing a new package called GLOW, which is specifically designed for people like yourself.
If you haven’t already signed up for my mailing list, please do so for updates on these new and improved services.
In the meantime, work through my guidelines one at a time. Slow and steady wins the race!
I have had SLE for 7 years and also been diagnosed with Celiac’s and autoimmune thyroid problems. I have recently been introduced to Dr. Furman’s diet plan and have been giving it a try.
I know about alfalfa sprouts and their connection to Lupus and autoimmunity. But I have never heard of figs What is the connection?
P.S. LOVE this blog!
Thanks Alyssa! The amino acid L-Canavanine is a chemical known to trigger flares in lupus patients, and also thought to be present in fig seeds – but in very low levels, so some people are more sensitive than others. I personally prefer not to chance it.
Hi Elisa,
I’m using this protocol for a variety of ailments which I believe are all related to autoimmune disease. I’m using fish oil called omega cure, and it seems to be high quality and no taste. I was worried because I seem to react to everything especially food/supplement wise. Not trying to make this sound like an ad for the company, but I think you might want to check it out.
I’ve been feeling better overall but today I was outside and the sinuses are all flared up. I’m eating mostly steamed greens and bananas and that’s about it. I found this post to be especially helpful to put things into perspective. Also my greens are coming from a wide variety including: kale, bok choy, lettuce, green beans, broccoli, chard, celery etc. etc. So I am getting variety and my body doesn’t respond to these foods so that’s a start I guess.
Hey Andrew – Using the fewest, highest quality supplements that are required on a plant-based diet is always the best way to go. I don’t typically use a lot of fish oil, but when I do it’s for a therapeutic purpose (to reduce inflammation) rather than a maintenance dose. I typically use an algae based DHA product for maintenance to avoid potential toxins from fish. The Omega Cure actually looks like a nice high dose of essential fatty acids, similar to the Metagenics fish oil I’ve used and recommend. My next question would be about the fish source and freshness. I’ll definitely keep this brand in mind, thanks for sharing!
The weather has had my sinuses in disarray as well. It sounds like you’re getting a beautiful variety of greens, but make sure to gradually include other food such as legumes, gluten-free whole grains, seeds and some berries for a greater variety of nutrients and sustenance. Ease in one food every 3 days to watch for any new signs or symptoms (while keeping a food/symptom diary) that might indicate a trigger food. Keep me posted on your progress!
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