Approaches to Food

There’s no single right way to approach food when you’re dealing with autoimmune symptoms. What works well for one person might not work at all for another, and timing matters just as much as strategy. The ideas below aren’t rules — they’re options. Think of them as different entry points you can explore, depending on where you are, how much energy you have, and how intense your symptoms feel.

Getting tested for food allergies can be a good place to start. It can quickly point out challenging foods without requiring a long, drawn-out experimentation process.

That said, many foods that trigger symptoms don’t always show up on allergy tests. Because of that, some degree of trial and error is often still necessary. A few approaches can make that process clearer and less frustrating.

One important principle is to limit variables. If you try too many changes at once, it becomes very difficult to tell what’s helping and what isn’t. It’s often best to experiment with one variable at a time, give it a few weeks, and then evaluate before moving on.

You can also think about experimentation from a top-down or bottom-up perspective.

A top-down approach starts small. Completely overhauling your diet can feel overwhelming or unsustainable, so instead of changing everything at once, you might begin by removing one food for a few weeks and noticing the effect before making another change.

A bottom-up approach is closer to an elimination diet. This can sometimes be a faster way to identify what works and what doesn’t, but it can also be more demanding. In its simplest form, you might limit yourself to one or two foods for several weeks, then gradually add in new foods one or two at a time, observing how your body responds.

You also don’t have to start from scratch. Over time, certain foods have shown up again and again as more challenging for many people. That doesn’t mean they’re “bad,” or that they’ll affect everyone the same way — only that they can be useful places to start paying attention.

Foods that commonly show up as triggers include alcohol, sugar, processed foods, dairy, grains (especially gluten), nightshade vegetables, fried foods, nuts, and coffee.

Another option is to start with a specific dietary framework. Much has been written about approaches like the Autoimmune Protocol, anti-inflammatory diets, Paleo, and similar strategies. Many people have found real benefit from these, and there’s no shortage of good recipes to support them.

Fasting is another useful tool, especially when symptoms are active or flaring. It can be one of the quickest ways to reduce inflammation, and I explore it in more depth here. (link to Fasting)

For many people, the hardest part isn’t knowing what to try — it’s the feeling that you need to change everything at once. Especially when you’re dealing with autoimmune symptoms, that can feel overwhelming. That’s why balance matters. Food experimentation works best when it’s steady, curious, and kind to your nervous system. You can read more about the role of balance in eating for autoimmune health here.