‘It forced me to re-evaluate how I eat and what I put into my body’: Nara Smith reveals why she prefers cooking from scratch

Indianexpress.com reached out to experts and understood how switching to a diet focused on homemade food can help tackle autoimmune diseases and flare-ups.

“Homemade food provides the option to choose ingredients that are anti-inflammatory and nutrient dense. Meals prepared fresh have preservatives, artificial additives, or excess of salt or sugar content that often triggers inflammation in the body. Also, cooking at home helps to eliminate the use of trigger foods by decreasing the likelihood of being exposed to these foods in the first place,” said Pratiksha Kadam, Consultant, Dietitian, Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai.

According to Meenu Balaji, chief nutritionist at Pragmatic Nutrition, autoimmune diseases occur when the body mistakenly attacks its healthy tissues, leading to inflammation and other symptoms. Food plays a vital role in how the immune system functions.

 

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What kind of diet helps manage lupus and eczema?

Eczema is an inflammatory condition, and lupus is a long-term autoimmune disease. While there is no cure for autoimmune diseases, they can often be managed with lifestyle changes, particularly dietary adjustments. For those with autoimmune conditions, an anti-inflammatory diet is beneficial. The key is to focus on foods that support immune function and minimise inflammation.

Balaji suggested incorporating the following foods in your diet:

1. Anti-inflammatory foods: Foods rich in omega-3 fatty acids, such as salmon, walnuts, and chia seeds, can help lower inflammation. Olive oil and turmeric also have anti-inflammatory properties and can be added to meals for added benefits.

2. Whole fruits and vegetables: Colourful fruits and vegetables like berries, leafy greens, and cruciferous vegetables (like broccoli and cauliflower) are rich in antioxidants that protect the body from oxidative stress and inflammation.

3. Lean proteins: Skinless poultry, fish, and plant-based proteins like legumes can provide the body with essential amino acids without promoting inflammation.

4. Whole grains: Brown rice, quinoa, and oats are complex carbohydrates that provide fiber, help regulate blood sugar, and support gut health, important for those with autoimmune conditions.

5. Probiotics: Foods like yoghurt, kefir, and fermented vegetables support gut health, closely linked to immune function. A healthy gut microbiome may help reduce the risk of autoimmune flare-ups.

You can’t go wrong with consuming mostly unprocessed or minimally processed foods including fruits, vegetables, legumes, nuts and whole grains (Source: Freepik)

Which foods should you avoid?

Balaji said that highly processed foods such as fast food, packaged snacks, and sugary beverages can increase inflammation. These foods often contain trans fats, refined sugars, and artificial additives that negatively impact gut health. Some individuals with autoimmune conditions also find that nightshade vegetables—like tomatoes, potatoes, and peppers—can worsen inflammation and trigger flare-ups.

Dairy can be inflammatory for some people, especially if they have sensitivities or intolerances. Gluten, found in wheat, barley, and rye, may cause inflammation in some people with autoimmune diseases. Red meat—especially processed meats like sausages, bacon, and deli meats—can be high in saturated fats, contributing to inflammation. Opting for leaner protein sources is a healthier alternative.