Navigating life with an autoimmune condition can feel like walking a tightrope. Your immune system, designed to protect you, gets a bit confused and starts attacking healthy cells instead. Conditions like rheumatoid arthritis (RA), lupus, and multiple sclerosis (MS) can be taxing on both your body and energy levels, but here’s some good news: what you eat can make a big difference in supporting your immune system and overall health.

While no food is a cure-all, making smart choices can help reduce inflammation, support your immune system, and give your body the tools it needs to feel its best. Here’s a breakdown of some of the best immune-boosting foods for those with autoimmune conditions, plus tips to make them a part of your everyday meals.

The Role of Diet in Autoimmune Conditions

Autoimmune diseases often involve chronic inflammation. While your immune system is already overactive in certain ways, it can also be weakened in others, leaving you vulnerable to infections or flare-ups. That’s where the right foods come in. Certain nutrients and compounds are known to soothe inflammation, support immune function, and improve gut health, which plays a critical role in your body’s immunity.

Think of your diet as a form of self-care that works from the inside out. By choosing nutrient-dense, whole foods, you help keep inflammation in check and give your immune system the tools it needs to work smarter—not harder.

Immune-Boosting Foods to Love

These foods pack a punch when it comes to enhancing immunity and managing symptoms associated with autoimmune diseases.

1. Fatty Fish

Options like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are known for their powerful anti-inflammatory properties. Omega-3s can help reduce symptoms of rheumatoid arthritis and lower inflammation throughout the body.

  • How to enjoy it: Grill a salmon fillet and serve it with roasted vegetables, or add sardines to a Mediterranean-style salad.

2. Leafy Greens

Spinach, kale, arugula, and other leafy greens are loaded with vitamins A and C, as well as antioxidants, that support immune function and protect cells from damage. They’re also a great source of folate, which may benefit people with lupus.

  • How to enjoy it: Toss greens into a smoothie, make a comforting soup, or create colorful salads topped with lean protein.

3. Turmeric

This vibrant yellow spice contains curcumin, an anti-inflammatory compound that’s been shown to reduce symptoms of autoimmune diseases like RA and MS. The trick is to pair it with black pepper to boost its absorption.

  • How to enjoy it: Stir turmeric and black pepper into soups, teas, or golden milk lattes for a warming, immunity-boosting drink.

4. Garlic

Garlic is packed with sulfur compounds that support immune function and reduce inflammation. It’s particularly good for fighting off infections, which those with autoimmune conditions may be more prone to.

  • How to enjoy it: Roast whole garlic cloves for a creamy spread, or mince fresh garlic into salad dressings or stir-fries.

5. Berries

Blueberries, strawberries, and raspberries are antioxidant powerhouses that help neutralize free radicals, which can contribute to inflammation. They’re especially helpful for promoting brain health in MS.

  • How to enjoy it: Toss berries onto yogurt, mix them into oatmeal, or enjoy them fresh as a snack.

6. Nuts and Seeds

Almonds, walnuts, flaxseeds, and chia seeds are excellent sources of healthy fats, magnesium, and vitamin E. These nutrients work together to reduce inflammation and boost immunity.

  • How to enjoy it: Sprinkle flaxseeds onto salads, snack on a handful of almonds, or add chia seeds to smoothies or overnight oats.

7. Fermented Foods

Gut health and immunity are deeply connected, and fermented foods like yogurt, sauerkraut, kimchi, and kefir are rich in probiotics, the good bacteria that support a healthier gut. A balanced gut microbiome can improve symptoms in autoimmune conditions by dialing down inflammation.

  • How to enjoy it: Add kimchi to rice bowls, enjoy a side of sauerkraut with your meals, or snack on probiotic-rich yogurt topped with fruit.

8. Ginger

Ginger has anti-inflammatory and immune-boosting properties that can help reduce muscle pain and stiffness, especially in autoimmune diseases like RA.

  • How to enjoy it: Brew fresh ginger tea by steeping slices in hot water, or grate ginger into soups, marinades, or smoothies.

9. Sweet Potatoes

This bright orange root vegetable is an excellent source of beta-carotene, which your body converts to vitamin A. Vitamin A is known to improve immune function and protect against infections.

  • How to enjoy it: Roast sweet potato wedges with spices, or mash them as a side dish for dinner.

10. Green Tea

Rich in antioxidants known as catechins, green tea has anti-inflammatory properties that protect the body and support healthy immune responses. It’s also been linked to a reduced risk of certain autoimmune disorders.

  • How to enjoy it: Sip hot green tea throughout the day, or try iced green tea with fresh mint and lemon.

Foods to Minimize

While adding these immune-supportive foods to your diet is important, it’s equally helpful to reduce or avoid foods that may trigger inflammation. These include:

  • Refined Sugars and Carbs: High sugar intake can worsen inflammation and lead to energy crashes.
  • Processed Foods: They’re often loaded with preservatives, added sugars, and unhealthy fats, which may aggravate symptoms.
  • Alcohol in Excess: Too much alcohol can weaken your immune system over time.
  • Fried Foods and Trans Fats: These can increase inflammation and make autoimmune symptoms harder to manage.

Of course, balance is key. Aim to follow the 80/20 rule, focusing on nutrient-dense options most of the time and leaving room for occasional treats.

Practical Tips to Incorporate These Foods Every Day

It’s one thing to know which foods are good for you; it’s another to consistently include them in your meals. Here are some easy tips to make it happen:

Meal Prep in Advance:

  • Spend a couple of hours prepping ingredients like roasted veggies, grilled proteins, or quinoa for the week. Having ready-to-go staples makes healthy choices simpler.

Start Small:

  • If the idea of overhauling your diet feels overwhelming, begin with one or two changes⁠. For example, switch from white rice to sweet potatoes or add a side of steamed greens.

Get Creative with Spices:

  • Use turmeric, garlic, and ginger liberally in your recipes to boost both flavor and anti-inflammatory benefits.

Build Balanced Bowls:

  • Fill a bowl with one protein (like salmon or chicken), one carbohydrate (like brown rice or sweet potatoes), and lots of colorful veggies. Top with nuts or seeds for added crunch and nutrients.

Keep Healthy Snacks Handy:

  • Stock up on snacks like roasted almonds, berries, or a good-quality yogurt to fight mid-day hunger.

Sip Smart:

  • Replace sugary beverages with green tea, water infused with citrus, or herbal teas that support immunity.

Experiment with Recipes:

  • Find ways to adapt your favorite dishes using healthier ingredients. Love pasta? Try zucchini noodles with a garlic and olive oil sauce. Craving a burger? Opt for a turkey burger with whole-grain bread and a side of greens.

Living with an autoimmune condition can come with challenges, but food is a powerful way to support your immune system, manage inflammation, and stay in control of your health.