What to Eat During an Autoimmune Flare

Search terms: autoimmune flare foods, anti-inflammatory flare meals

When your autoimmune symptoms flare up, food can either fuel the fire or help calm it down

Autoimmune flares often bring on sudden fatigue, joint pain, brain fog, digestive discomfort, rashes, or mood swings. These symptoms are signs that your immune system is overactive and inflamed. During these times, what you eat becomes even more critical.

This guide will show you what to eat during an autoimmune flare, how to reduce inflammation through food, and why the ASTR Diet provides the best foundation for long-term healing.

What Happens During an Autoimmune Flare

Autoimmune flares occur when your immune system mistakenly attacks your own tissues. This can be triggered by stress, poor sleep, infections, environmental toxins, or food sensitivities. During a flare, your body is in a heightened inflammatory state, making it more sensitive to even small dietary triggers.

Best Foods to Eat During an Autoimmune Flare

The goal is to calm inflammation, nourish your cells, and reduce immune overactivity. Choose foods that are easy to digest, rich in antioxidants, and free of inflammatory triggers.

1. Cooked Non-Starchy Vegetables

Examples include zucchini, carrots, spinach, and broccoli. Light steaming or roasting helps preserve nutrients while making them easier on the gut.

2. Omega-3 Rich Foods

Wild-caught salmon, flaxseeds, and chia seeds provide essential fatty acids that reduce inflammatory markers such as IL-6 and CRP.

Study reference

Omega-3 fatty acids have been shown to significantly reduce autoimmune activity and improve symptoms in conditions like rheumatoid arthritis and lupus (Calder, 2017).

3. Low-Sugar Fruits

Choose blueberries, blackberries, or green apples. These fruits are rich in polyphenols and low in sugar, helping to combat oxidative stress without spiking blood sugar.

4. Bone Broth and Anti-Inflammatory Soups

Homemade broth made from grass-fed or pasture-raised sources contains collagen, amino acids, and minerals that soothe the gut and reduce systemic inflammation.

5. Fresh Herbs and Anti-Inflammatory Spices

Ginger, turmeric, rosemary, and garlic have natural immune-modulating and anti-inflammatory effects.

6. Clean Proteins

Choose organic pasture-raised chicken, wild-caught fish, or plant-based proteins like lentils if tolerated. Avoid red meat or processed meat during a flare.

What to Avoid During an Autoimmune Flare

During flares, the immune system becomes hypersensitive. Avoiding inflammatory foods can prevent symptoms from worsening.

• Gluten and all wheat-based products

• Dairy including milk, cheese, and yogurt

• Refined sugar and artificial sweeteners

• Processed seed oils such as soybean, corn, and canola

• Packaged or processed foods with additives, gums, and preservatives

• Caffeine and alcohol, which can disrupt sleep and immunity

Study reference

A 2019 study found that elimination diets removing gluten, dairy, and processed foods improved symptoms in autoimmune patients within weeks (Konijeti et al., 2019).

Why the ASTR Diet Is Ideal During Autoimmune Flares

The ASTR Diet is specifically designed to reduce inflammation, eliminate common autoimmune triggers, and support gut and immune system repair. Developed by Dr. Joseph Jacobs, a Doctor of Physical Therapy and autoimmune specialist, the ASTR Diet is toxin-free, anti-inflammatory, and clinically tested in patients with autoimmune diseases, fatigue, and chronic pain.

What sets it apart during flares is that it:

• Removes all inflammatory triggers that can worsen autoimmune symptoms

• Provides nutrient-dense meals that support detoxification and tissue healing

• Includes easy-to-digest recipes ideal for sensitive digestive systems

• Supports mitochondrial function and energy production for flare-related fatigue

• Helps regulate immune activity without relying on medications or supplements

Healing During a Flare Begins With Food

You don’t need to suffer through every autoimmune flare with fatigue and inflammation. What you eat in the next 24 to 72 hours can help calm your immune system and begin the healing process. The ASTR Diet gives you the tools, structure, and evidence-based support to heal from the inside out.

Next Steps

Order the book Eat to Heal on Amazon

https://www.amazon.com/Eat-Heal-Sickness-Official-Transform/dp/B0DTTY2Z9M

Schedule your free consultation with a certified ASTR Diet health coach

https://advancedsofttissuerelease.com/free-pain-relief-consultation-session-with-health-coach

הפניות

Calder PC. Omega-3 fatty acids and inflammatory processes. Nutrients. 2017;9(9):1–21.

Konijeti GG, et al. Efficacy of the Autoimmune Protocol Diet as part of a multidisciplinary treatment for inflammatory bowel disease. Inflammatory Bowel Diseases. 2019;25(3): 1–9.