Why the Mediterranean Diet Alone May Not Be Enough
Managing Autoimmune Disease & Chronic Inflammation
The Mediterranean diet is often praised as one of the healthiest ways to eat. With its focus on whole foods, vegetables, fruits, healthy fats, legumes, and lean proteins, it naturally supports heart health, weight management, and overall wellbeing. It’s also celebrated for its anti-inflammatory properties and it is a fantastic foundation for a well balanced diet, which focuses on all the right things.
But if you’re living with autoimmune disease - like rheumatoid arthritis, Hashimoto’s, or inflammatory bowel disease (IBD) - you may notice that the Mediterranean diet alone isn’t enough to reduce chronic inflammation or ease your symptoms.
Here’s why, and what a more targeted approach can do for your health.
Autoimmune Disease and Chronic Inflammation Are Complex
Autoimmune conditions occur when your immune system mistakenly attacks your own body, triggering chronic inflammation and damage. While diet plays a key role in managing inflammation, it’s only one piece of the puzzle.
Even the most nutrient-rich, anti-inflammatory diet may not address the underlying drivers of autoimmune disease. These can include:
Leaky gut (increased intestinal permeability)
Food sensitivities and intolerances
Gut microbiome imbalances
Chronic stress or poor sleep
Environmental exposures such as mold, endocrine-disrupting chemicals, pesticides, and heavy metals
Each of these factors can place stress on the immune system and fuel inflammation. Importantly, their impact isn’t the same for everyone - some people may be more sensitive to certain triggers than others. Understanding and addressing your unique combination of influences is often key to effectively managing autoimmune symptoms.
Gut Health Is Central to Autoimmune Wellness
Your gut is a major regulator of immune function. Compromised gut health, which often occurs gradually over time, without obvious signs, can trigger chronic inflammation, even if your diet is otherwise healthy.
For many people with autoimmune conditions, foods that are normally considered “healthy” may still contribute to symptoms.
That’s why a Mediterranean-style diet, while an excellent starting point, which is likely to provide some benefit especially if shifting from a standard western style diet, may not be enough on its own.
Food Sensitivities and Intolerances Can Hinder Progress
Common food triggers for autoimmune and inflammatory conditions include:
Gluten
Dairy
Soy
Eggs
Nightshades (tomatoes, peppers, eggplant etc.)
High histamine foods
Identifying your personal trigger foods through an elimination approach can help calm the immune system, lower inflammation, and give your gut the space it needs to heal. The ultimate goal is to rebuild gut resilience, so you can gradually reintroduce a wider variety of foods - without triggering flares or having setbacks.
*These trigger foods aren’t always the same for everyone, they are some of the most common. If you’re considering an elimination diet to identify sensitivities and symptom triggers, it’s best to do so under the guidance of a qualified nutritionist. This ensures you’re still meeting your nutrient needs while also supporting gut repair, overall wellbeing, and inflammation reduction with the right foods and ingredients.
Rebuilding Gut Resilience Is Key
A whole-food Mediterranean diet is a great foundation, and is a fantastic end goal of what a well balanced, varied, and wholefoods based diets looks like. But in many instances of autoimmune disease or chronic illness, symptom management needs more targeted support in the beginning. This often means focusing on strategies to rebuild gut resilience, reduce chronic inflammation, and support the immune system before transitioning to a more varied wholefoods or Meditteranean-style dietary approach.
This can include:
Removing trigger foods temporarily
Eating gut-healing foods and nutrients, like fermented vegetables (if tolerated), bone broth, prebiotic-rich plants and nutrient dense foods
Supporting digestion and nervous system regulation, including mindful eating, stress reduction, adequate sleep and movement
Targeted supplementation if necessary, under professional guidance
By focusing on gut healing, you can increase food tolerance, reduce chronic inflammation, and improve day-to-day autoimmune symptoms.
A Comprehensive Approach Works Best
If you’ve tried eating mostly whole foods or following the Mediterranean diet but still struggle with autoimmune symptoms and chronic inflammation, a personalized, structured plan can make all the difference.
The goal is to help you:
Calm inflammation
Reduce chronic autoimmune symptoms
Rebuild gut resilience
Expand the variety of foods tolerated while also managing symptoms
Take Action with a 12-Week Gut, Autoimmune & Inflammation Reset
My 12-Week Gut, Autoimmune & Inflammation Reset Online Coaching Program is designed to:
Support gut healing and resilience
Identify your food triggers
Reduce chronic inflammation
Build a personalized autoimmune diet and lifestyle plan
It’s not always about what to take out, but is also about what we can add in and adjust to improve wellbeing. Depending on your health challenges, goals, and unique situation, the approach will vary. The key is finding the most beneficial strategy for you, rather than following a one-size-fits-all plan.
If you’re ready to finally take control of your health, reduce inflammation, and feel like yourself again,
Learn more about the 12 week program here
Or book your free 15 minute wellness investigation here - to explore what approach is right for you.
