From the Guidelines
A plant-based diet rich in fruits, vegetables, and whole grains can help reduce the incidence of autoimmune diseases. According to a recent meta-epidemiological study from the American College of Lifestyle Medicine 1, clinical practice guidelines from 2010 to 2021 recommend dietary patterns that include high-fiber diets, fruits, vegetables, and ω-3 FAs, which are commonly found in plant-based diets. The study found that 57% of the clinical practice guidelines recommended including or increasing vegetables, 43% recommended fruit, and 29% recommended whole grains.
Key Components of a Plant-Based Diet
- Fruits: rich in antioxidants and phytonutrients that combat oxidative stress and inflammation
- Vegetables: high in fiber, vitamins, and minerals that support immune function
- Whole grains: rich in fiber, vitamins, and minerals that support immune function
- ω-3 FAs: found in plant-based sources such as flaxseeds, chia seeds, and walnuts, which can help reduce inflammation
Implementing a Plant-Based Diet
- Transition gradually over 2-4 weeks to allow the body to adjust
- Ensure adequate protein intake (about 0.8g per kg of body weight) from plant sources like beans, lentils, tofu, and quinoa
- Consider consulting with a healthcare provider before making significant dietary changes, especially if you're on medication for an autoimmune condition By focusing on whole, plant-based foods and reducing or eliminating animal products, individuals may be able to decrease inflammation and reduce the incidence of autoimmune diseases, as supported by the recent study 1.
From the Research
Autoimmune Diseases and Plant-Based Diets
- There is evidence to suggest that a plant-based diet may have anti-inflammatory effects, which could potentially reduce the incidence of autoimmune diseases 2.
- Plant-based diets have been shown to be associated with a lower risk of certain diseases, including cardiovascular disease, type 2 diabetes, and certain cancers, which may be related to their anti-inflammatory effects 3, 4, 5.
- A well-planned plant-based diet that is high in fiber and polyphenolics may also be associated with a diverse gut microbiota, producing metabolites that have anti-inflammatory functions that may help manage disease processes 4.
- However, it is also important to note that a poorly planned plant-based diet may increase the risk of certain micronutrient deficiencies, including vitamin B12 deficiency, which can have negative health effects 3, 6.
Key Findings
- A plant-based diet may contribute to a lower risk of cardiovascular diseases and cancer due to its anti-inflammatory activities 2.
- Vegetarians and vegans typically have lower BMI, serum LDL cholesterol, and blood pressure than comparable regular meat-eaters, as well as lower bone mineral density 5.
- A plant-based diet may be associated with a lower risk of certain diseases, including diabetes, diverticular disease, and cataracts, but may also be associated with a higher risk of fractures and stroke 5.
Considerations
- It is essential to ensure that a plant-based diet is well-planned to prevent micronutrient deficiencies, including vitamin B12 deficiency 3, 4, 6.
- Fortified foods and/or supplements may be necessary to ensure adequate intake of certain nutrients, including vitamin B12, calcium, vitamin D, iron, zinc, and omega-3 fats 4.