10 Best Foods for Autoimmune Disease to Reduce Inflammation and Boost Energy

Living with an autoimmune disease can feel like a daily balancing act - trying to manage symptoms, reduce inflammation, and find the energy to get through your day. The good news? What you put on your plate can make a powerful difference.

As someone who has personally walked this healing journey and now helps women restore their energy and vitality through nutrition and lifestyle, I can confidently say this: food is information. Food can be medicine or it can be poison. Every bite you take tells your body what to do - whether to inflame or to heal.

Here are the 10 best foods for autoimmune disease that support your immune system, calm inflammation, and help you reclaim your energy.

1. Wild-Caught Salmon and Sardines

Fatty fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids (EPA and DHA), which help reduce systemic inflammation and support brain and heart health. Most of us get too many omega-6 fats from seed oils and processed foods. Bringing balance with a 1:1 ratio of omega-3s and 6s is key to reducing inflammation.

🐟 Tip: Aim for 2–3 servings of wild-caught fish per week, or consider a high-quality omega-3 supplement if you don’t eat fish regularly.

2. Leafy Greens

Spinach, kale, Swiss chard, and arugula are packed with antioxidants, magnesium, and folate - all nutrients that support detoxification and reduce oxidative stress, which drives autoimmune flare-ups.

🥬 Tip: Lightly sauté greens in olive oil or grass-fed butter to enhance nutrient absorption.

3. Cruciferous Vegetables

Broccoli, cauliflower, Brussels sprouts, and cabbage help your liver process toxins and excess hormones. This is key for balancing the immune system. They also contain sulforaphane, a compound shown to reduce inflammation and support gut health.

🥦 Tip: Steam or roast these veggies instead of eating them raw if your digestion is sensitive.

4. Bone Broth

Rich in collagen, amino acids, and minerals, bone broth helps repair the gut lining. This is an essential step in calming autoimmune activity. Since up to 80% of your immune system lives in your gut, healing the gut and optimizing digestion is non-negotiable.

🍲 Tip: Sip a warm cup daily or use it as a base for soups and stews.

5. Pasture-Raised Eggs

Eggs are a powerhouse of protein and contain choline, which supports liver detox and brain function. If tolerated, they’re a nutrient-dense choice that supports recovery and hormone balance.

🥚 Tip: Choose pasture-raised eggs for the highest nutrient content and anti-inflammatory omega-3s.

6. Berries

Blueberries, raspberries, and blackberries are loaded with antioxidants that fight free radicals and help lower inflammatory markers. They also satisfy a sweet craving without spiking blood sugar.

🍓 Tip: Add a handful of berries to your smoothie or enjoy them with coconut yogurt.

7. Avocados

These creamy fruits are rich in monounsaturated fats and potassium. These nutrients are both critical for heart health, hormone balance, and stable energy. Plus, they’re gentle on digestion.

🥑 Tip: Mash avocado on a sweet potato slice for an autoimmune-friendly “toast” alternative.

8. Fermented Foods

Sauerkraut, kimchi, and unsweetened coconut yogurt feed beneficial gut bacteria, which play a major role in regulating immune responses. A healthy microbiome helps reduce autoimmune flare-ups and supports mood balance.

🧫 Tip: Start slow - just one spoonful a day - to let your gut adjust. A spoonful a day keeps the doctor away!

9. Turmeric and Ginger

These ancient spices contain powerful anti-inflammatory compounds (curcumin in turmeric and gingerols in ginger). They help ease joint pain, improve digestion, and support liver detox pathways.

🌿 Tip: Try golden milk at night for a soothing, anti-inflammatory bedtime drink.

10. Olive Oil

High in antioxidants and healthy fats, extra-virgin olive oil protects your cells from oxidative stress and supports cardiovascular health. It’s a cornerstone of an anti-inflammatory diet.

🫒 Tip: Drizzle olive oil over roasted veggies or use it with vinegar for a healthy salad dressing. Do not use olive oil for high heat cooking - light sauteing only. It oxidizes under high heat.

The Bottom Line

Choosing the best foods for autoimmune disease isn’t about perfection - it’s about progress. Each nourishing meal is a step toward reducing inflammation, supporting your gut, and restoring your body’s natural balance.

Start small: add one or two of these foods to your daily routine and notice how your body responds. Over time, these simple shifts can bring more energy, less pain, and a renewed sense of hope.

Because when you fuel your body the way God designed it to thrive, healing begins from the inside out. 💛

Want to go deeper?
If you’re ready to take the guesswork out of healing and learn exactly how to eat to reduce inflammation, decrease pain, and restore your energy, check out my signature course - Calm the Fire: A 4-Week Autoimmune Reset designed to help you rebuild your health from the ground up.

Or read next: The Art of Healing Autoimmune Disease Naturally to learn about targeting the root cause to heal rather than band-aiding symptoms.

You don't have to tackle this alone. Connect with me to get a road map that will bring you to your final destination: Thriving.

Forever Thriving,

Julie