What to Eat During an Autoimmune Flare | Inmunidad Consciente Podcast EP 4
- Genesis Gonzalez
- May 17
- 2 min read
Living with an autoimmune disease can make even simple daily tasks feel overwhelming, especially during a flare. Fatigue, pain, inflammation, and low energy often make cooking difficult, leading many people to rely on ultra-processed foods for convenience.
In this episode of Inmunidad Consciente, nutritionists Carlos Ferragut and Cristina Montoya discuss practical and realistic ways to stay nourished during severe autoimmune flares without depending on unhealthy processed foods.
Fatigue and Autoimmune Disease
Cristina explains that fatigue is one of the most challenging symptoms of autoimmune diseases. It is not regular tiredness — it can feel like having the flu every single day. This fatigue may be caused by chronic inflammation, medication side effects, or nutrient deficiencies such as low iron, magnesium, or vitamin B12.
Carlos emphasizes the importance of speaking with healthcare professionals if fatigue becomes persistent, as nutritional deficiencies are common in inflammatory conditions.
Nutritious Smoothies as Meal Replacements
One of Cristina’s favorite strategies during flares is preparing nutrient-dense smoothies. Rather than simply blending fruit and water, she recommends building smoothies that include multiple food groups to support recovery and energy levels.
Her smoothies often include:
Fruits (fresh or frozen)
Leafy greens like spinach
Healthy fats from chia, flax, or hemp seeds
Whole grains such as oats or quinoa
Plant-based milk like soy or almond milk
Carlos also suggests adding protein powder, either whey-based or plant-based, to increase protein intake and support muscle recovery.
Soups, Frozen Meals, and Convenience Foods
Soups and stews are another important strategy because they are easy to prepare in large batches and can be frozen for low-energy days.
Both Carlos and Cristina explain that frozen foods can still be highly nutritious and are extremely helpful for people dealing with chronic fatigue. They also highlight that not all processed foods are unhealthy. Minimally processed foods such as:
Frozen vegetables
Canned legumes
Pre-cooked rice
Frozen healthy meals
Canned fish
can be practical and nutritious options during flares.
Batch Cooking and Asking for Help
Preparing larger portions of food ahead of time, also known as batch cooking, can make meals easier during difficult days. Cristina shares that cooking extra rice, quinoa, soups, or proteins ahead of time helps reduce stress and effort later in the week.
The episode also highlights the importance of asking for help. Cristina explains that learning to accept support from family and loved ones was an important part of managing her condition. Sometimes asking for help with cooking, cleaning, or grocery shopping can make a significant difference.
Final Thoughts
This episode reminds listeners that eating well during an autoimmune flare does not need to be perfect or complicated. Simple strategies like nutritious smoothies, soups, frozen healthy foods, and meal preparation can help make nutrition more manageable during periods of exhaustion and pain.
Most importantly, Carlos and Cristina encourage people with autoimmune diseases to approach nutrition with flexibility, self-compassion, and realistic expectations.
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Your support and questions are essential to continue spreading this vital information en Español. Thank you all, and have a beautiful day!
Carlos Ferragut @nutritionaltrainer
Cristina Montoya en TikTok @arthritisdietitian (Español)
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