6 Eye-Opening Tips on How to Reverse Autoimmune Disease Naturally

Ladies, if you’re dealing with an autoimmune disease, I know firsthand how frustrating, exhausting, and even overwhelming it can be. The constant fatigue, flare-ups, unpredictable symptoms, and just feeling off—it’s enough to make anyone feel defeated. I feel you because this used to be me. And let’s not even talk about how you’ve probably heard things like “There’s nothing we can do” or “You’ll be on medication for life.” Ugh, right?

But here’s the thing: you’re not powerless. In fact, you have so much more control over your health than you might think..including your autoimmune condition. Autoimmune diseases—from Hashimoto’s to rheumatoid arthritis to lupus—may seem like they’ve taken over your life, but functional nutrition offers a holistic, natural approach that can help you get back in the driver’s seat.

In this article, I’m breaking down how to reverse autoimmune disease naturally so you can start healing!

Understanding Your Autoimmune Disease (Without All the Confusing Medical Jargon)

In simple terms, autoimmune disease happens when your immune system, which is supposed to protect you from harmful invaders like bacteria and viruses, starts attacking your own healthy tissues. So instead of fighting off actual threats, your immune system sees your body as the enemy. This can lead to inflammation, pain, and all those symptoms that make day-to-day life feel like an uphill battle.

What causes this? Well, it’s usually a mix of factors, including genetics, chronic stress, gut health issues, toxin exposure, and nutrient deficiencies and other underlying factors that often get missed in the conventional medicine approach. While conventional medicine often relies on medications that suppress the immune system, functional medicine looks at the root cause of why your immune system is overreacting in the first place.

How to Reverse Autoimmune Disease Naturally

1. Heal Your Gut: The Root of It All

It might surprise you, but your gut is one of the key players when it comes to autoimmune disease. Roughly 70-80% of your immune system resides in your gut, and when your gut health is compromised—whether through leaky gut, dysbiosis (an imbalance of gut bacteria), or chronic inflammation—it can trigger or worsen autoimmune issues.

Let’s talk about leaky gut. Leaky gut, or intestinal permeability, happens when the lining of your gut becomes damaged and allows undigested food particles, toxins, and even bacteria to "leak" into your bloodstream. This sets off an immune response, causing inflammation and, eventually, autoimmune flare-ups.

So, what’s the solution? Start by nourishing your gut with healing foods and avoiding those that are causing damage. Some of the best gut-healing foods include bone broth, which is rich in collagen and helps repair the gut lining, as well as fermented foods like sauerkraut and kimchi, which restore healthy gut bacteria. You’ll also want to eliminate common food triggers that irritate your gut, such as gluten, dairy, processed sugars, and sometimes even grains or legumes, especially during an elimination phase. When you work with me, I will give you personalized diet recommendations based on your unique functional medicine lab results.

2. Identify and Eliminate Food Sensitivities

Now, I know it might sound overwhelming to cut out foods, but trust me—this is a game-changer when it comes to managing and reversing autoimmune disease. Food sensitivities are often the silent culprits behind chronic inflammation, which is the driving force of autoimmune diseases.

For many women, common triggers include gluten, dairy, soy, and refined sugars. These foods can cause a low-level immune response that leads to inflammation in the gut, joints, and other areas of the body. The first step to healing is to try an elimination diet. Remove these potential triggers for 4-6 weeks and then slowly reintroduce them one by one to see how your body reacts. 

You’ll be amazed at how much better you feel when your body isn’t constantly fighting off these hidden triggers. This isn’t about deprivation—it’s about finding the foods that actually make you feel good and allowing your body to heal from the inside out.

To note: If you ever work with our team, we will actually never put you on an elimination diet. With functional testing, we’re able to understand why you’re having food sensitivities in the first place. And we work with you to fix that particular root cause. However if you’re navigating this on your own, we’ve found that symptoms can lessen by removing food sensitivities (but keep in mind, by removing them, you’re still not getting to that “root cause” of why you have sensitivities in the first place – so although symptoms can lessen, the problem still isn’t necessarily being “fixed”). 

3. Support Detoxification: Flush Out the Toxins

Here’s something we don’t always talk about enough—toxins. We’re exposed to a ton of them every day, from the air we breathe, the water we drink, and the products we use on our skin. These toxins can accumulate in your body over time, putting extra stress on your liver, which is responsible for detoxifying your system. Over time, the toxic burden can contribute to inflammation and trigger autoimmune reactions.

The good news is that you can support your body’s natural detoxification and drainage pathways by making small but impactful changes. Start by drinking plenty of filtered water (hydration is key!), eating fiber-rich foods like vegetables and seeds, and incorporating detoxifying foods like cruciferous veggies (broccoli, kale, Brussels sprouts) and lemon water. 

It’s also time to ditch the chemical-laden cleaning products and beauty items. Switch to natural, toxin-free alternatives that won’t overload your system. And don’t forget to sweat and make sure you’re having regular bowel movements (it’s how toxins are excreted!) ! Whether it’s through exercise or a relaxing sauna session, sweating helps your body flush out toxins and reduce inflammation.

4. Reduce Stress: Your Mind-Body Connection Matters

I know, I know—easier said than done, right? But chronic stress plays a huge role in autoimmune disease. Stress leads to high levels of cortisol, your body’s main stress hormone, and when cortisol stays elevated for too long, it throws off your immune system, contributing to inflammation and worsening autoimmune symptoms.

To reduce stress, it’s important to prioritize activities that calm your nervous system. This can be as simple as taking a few minutes each day for deep breathing, gentle yoga, or meditation. Studies show that practicing mindfulness for just 10 minutes a day can significantly reduce inflammation markers and help regulate immune function. Prioritize sleep too—your body does its best healing when you’re well-rested.

5. Balance Your Nutrients: Fuel Your Body for Healing

Your body needs specific nutrients to repair and restore balance to your immune system, but many of us are deficient in the vitamins and minerals that matter most.

Some key nutrients to focus on when reversing autoimmune disease include:

• Vitamin D: This is a powerful immune modulator, and low levels of vitamin D are linked to an increased risk of autoimmune diseases. Spend time in the sun or take a high-quality vitamin D3 supplement to bring your levels up.

• Omega-3 fatty acids: Found in fatty fish like salmon, omega-3s help reduce inflammation and promote a healthy immune response. You can also supplement with fish oil if needed.

• Magnesium: This mineral is crucial for over 300 biochemical reactions in the body, including regulating inflammation. Magnesium-rich foods like leafy greens, nuts, and seeds can help keep your inflammation levels in check.

• Zinc: Zinc is essential for immune function and helps regulate inflammation. Foods like pumpkin seeds, oysters, and chickpeas are great sources.

• Probiotics: A healthy gut microbiome is key for reversing autoimmune disease. Probiotics help restore balance to your gut bacteria, so consider a high-quality probiotic supplement or incorporate more fermented foods into your diet.

  
  

6. Movement, But Not Too Much

Exercise is so important for overall health, but when it comes to autoimmune disease, it’s all about finding the right balance. Gentle, low-impact movement like walking, swimming, or yoga can help reduce inflammation, improve circulation, and support detoxification. But be careful—overdoing it can actually increase inflammation and stress your system further.

Listen to your body. If you’re feeling fatigued or flaring up, opt for gentler forms of exercise. The goal is to move in a way that supports healing, not triggers more stress.

Healing is Possible! Apply for My 1:1 Functional Nutrition Program Today!

I want you to know that healing is possible. You don’t have to live at the mercy of your autoimmune disease forever. By addressing the root causes—gut health, food sensitivities, toxins, stress, and nutrient deficiencies—you can take control of your health and start reversing your symptoms naturally.

You deserve to feel vibrant, healthy, and free from the constant battle of autoimmune disease. Take it one step at a time, listen to your body, and give yourself the grace to heal. Learn more about my 1:1 Functional Nutrition Program where you can improve your gut and hormone health by addressing the root causes of your autoimmune symptoms. 

You’ll have access to personalized functional nutrition testing, meal plans, and supplement recommendations. You'll receive ongoing support, detailed action plans, and educational resources to help you overcome autoimmune related symptoms including fatigue, skin issues, digestive problems, and hormone imbalances. This program empowers you to take control of your health with clear, actionable solutions for sustainable healing. Learn more by clicking here!