Last Updated on December 6, 2023 by Cathy
You’ve probably heard about the Paleo diet. And you’re thinking it’s just a fad. How can the basics of the Paleo diet reverse my autoimmune disease?
First, you have to understand, that the Paleo diet is more than “a caveman diet.” It’s a nutrient-dense diet the human body thrives on. We weren’t meant to eat processed foods that are full of artificial ingredients. On the Paleo diet, you don’t count calories or cut out fats. Instead, you eat things like grass-fed meats, wild-caught fish, fruits, and healthy fats. Especially lots of seasonal and locally grown vegetables.
You’ll be focusing on nutrient-dense foods that can stop the disease process and allow your body to heal.
Sound too good to be true? Well, it’s true.
Currently, your body is fighting chronic inflammation. Where is the inflammation coming from? Everyone is different so you need to listen to your body. But the more toxins added to your body the more it has to deal with until it’s overflowing.
You need to stop the overflow, clean up the mess, and start draining those toxins out.
You don’t need to avoid all fats or eat whole grains to be healthy. The American food pyramid has it all wrong. You need to focus on nutrient-dense foods. Keep plenty on hand so you’re not tempted to go back to your old eating habits.
You need to change your thoughts on the types of food.. this is your new lifestyle.
Let’s get started!
Don’t listen to the media
Advertising marketing is powerful, I’m Lovin’ It, Eat Fresh, Got Milk?
We believe grains are nutritious, dairy is good for you, and fats are bad. Don’t listen to marketing ploys, listen to your body. It’s sending you signals that something is wrong, it’s time for a change.
Grains
The thought of giving up grains is hard, no more bread, pasta, and rice. No more cereal for breakfast, sandwiches for lunch, or pizza for dinner. Grains were the hardest thing for me to give up, but I’ve changed – I don’t miss those things. I even hate the smell of greasy fast-food restaurants as I drive by.
Grains are not a healthy food. The gluten found in barley, rye, and wheat is a protein that is hard for our bodies to digest. It causes the majority of gut inflammation which damages our gut lining.
This damage leads to a damaged gut biome, malnutrition, and autoimmune diseases. It even affects the brain. Wheat products are carbohydrates that break down to sugar (glucose). Sugar is detrimental as it kills our brain cells. To learn more read Grain Brain by Dr. David Perlmutter from your local library.
Dairy
Dairy doesn’t always do a body good. Three in four people are sensitive to dairy, that’s 75% of the population. Unfortunately, most people don’t even realize it. instead, it’s passed off as other problems. Such as bloating, coughing, diarrhea, gas, headaches, sinus problems, or skin issues.
There are four problems with dairy:
- Casein Allergy – a protein that’s difficult to digest
- Lactose Intolerance – inability to digest the sugar (lactose) in milk
- Pasteurized – removal of enzymes and beneficial bacteria
- Diet – conventional meats probably ate GMO grains and soy
There’s great debate over dairy being Paleo-friendly. Some people consume dairy as long as it’s organic and from grass-fed cows. For strict Paleo and for those trying to heal from an autoimmune disease, avoid dairy of any form. Once you’re feeling better you can introduce unpasteurized organic grass-fed dairy.
Fats Will Make Me Fat!
We’ve heard over and over that all fats are bad. Our bodies need fat – healthy fats. Fat is essential for our digestion, hormones, nervous system, and cell construction.
What makes some fats bad?
Some fats are highly processed like vegetable oils. Examples are canola, corn, safflower, soybean, sunflower, margarine, and other refined oils. Avoid all unhealthy fats.
Beans, Beans the Musical Fruit…
Beans are a legume along with peanuts, soy, lentils, and peas. Legumes contain anti-nutrients, some are more harmful than others. Peas and green beans are safer after cooking or steaming.
To learn more reasons to avoid soy, read: Is Soy Healthy?
Legumes contain saponins which contribute to a leaky gut. Many people have problems with legumes since they cause different digestive problems. Also, they are higher in carbohydrates which raises blood sugar levels. Bacterial overgrowth and Candida feed on sugar.
Sugar
Refine sugar is highly addictive, contains no nutrients, and raises blood sugar levels. Sugar leads to heart disease, type 2 diabetes, obesity, Alzheimer’s disease, and cancer. It’s extremely bad for the brain and nervous system by causing brain inflammation.
Like gluten, hidden sugar is in most processed foods under many different names. Examples are dextrose and fructose, basically anything that ends in “ose.”
Keep It Real
Avoid processed foods with additives, artificial sweeteners, preservatives, and unhealthy fats. Always read labels. This is a lifestyle change to allow your body to heal.
If you don’t recognize it – don’t eat it.
Foods you should eat are nutrient-dense, whole, and unprocessed. They include:
- Fish – wild-caught such as salmon, sardines, trout
- Fruits – avocados, berries, lemons, limes
- Healthy fats and oils – avocado oil, full-fat coconut milk, coconut oil, extra virgin olive oil, etc.
- Herbs and spices – basil, cinnamon, cloves, garlic, rosemary, turmeric, etc.
- Meats – beef, bison, chicken, lamb, turkey, etc.
- Nuts and seeds – almonds, hazelnuts, macadamia, pumpkin, sunflower, etc.
- Tubers – sweet potatoes, turnips, yams, etc.
- Vegetables – dark leafy greens, cruciferous, and colored
Choose organic produce, organic grass-fed meats, and organic pastured-raised poultry as much as possible. If you can’t always get organic choose the least processed or the produce with the fewest pesticides.
If you would like to learn more about which produce has the most pesticides, read: EWG’s Dirty Dozen List.
Benefits include:
- Reduced Allergies
- Brain health
- Digestion
- Energy
- Gut health
- Insulin levels
- Lower risk of heart disease, stroke, type 2 diabetes, cancer, autoimmune disease
- More nutrients
- Reduce inflammation
- Relieves skin issues
- Sleep
Lifestyle Tips and Actions
Having a vision of your goal will help you succeed. Don’t let others discourage you – you’re doing this for your health. Whether you go cold turkey or take baby steps, do what you feel comfortable with.
Every time you cheat, you set yourself back but don’t beat yourself up either. If you fall off track get back on and keep moving forward. We’re all humans and we all make mistakes. This is a huge lifestyle change and it takes time.
What’s next?
It’s time to take that first step into healing your body. Keep a journal of your progress, write down all symptoms, and keep track of any changes, good or bad. Any symptom that pops up may be food-related. If you find your body reacts badly to a certain food item, remove it from your diet.
You are strong and you can do this!
