Plant Diversity Diet

Spices activate anti-inflammatory pathways, supply antioxidants, provide prebiotic benefit to the microbiome, and offer metabolic and glycemic benefits—addressing the elevated oxidative stress characteristic of autoimmune patients. The long-term dietary target of 30–40 different plant foods per week is grounded in ancestral data showing hunter-gatherer populations consumed 80–100 plant foods per month. Each different plant food feeds a slightly different blend of gut microbes, making dietary variety a direct microbiome intervention. Phase 1 of the dietary protocol eliminates gluten and dairy, the foods most commonly associated with immune reactivity in autoimmune patients.