When it comes to building a diet that supports your immune system, digestion, and overall vitality, vegetables are the non-negotiable foundation. Rich in vitamins, minerals, fiber, and healing plant compounds, vegetables play a crucial role in managing inflammation and supporting recovery—especially in those living with autoimmune diseases.
Let’s break down some of the most powerful veggies from the image you shared and why they deserve a regular spot on your plate.

Aubergine (Eggplant): Heart Health Hero

Often overlooked, aubergines are full of fiber, antioxidants, and compounds called anthocyanins—especially nasunin, which gives eggplant its deep purple skin.
These antioxidants help fight oxidative stress, protect the walls of blood vessels, and promote healthy cholesterol levels.
If heart health is on your radar, roasted eggplant with olive oil or baba ghanoush is a great anti-inflammatory option to try.

Onions: Natural Cell Regenerators

Love them or hate them, onions are nutritional powerhouses. They contain sulfur compounds (like allicin) and quercetin, a potent antioxidant that supports cell regeneration, reduces inflammation, and enhances immune function.
Onions also have prebiotic fiber, which helps feed beneficial gut bacteria—vital for healing autoimmune symptoms and improving nutrient absorption.
Bonus: cooking them mellows their flavor and keeps their benefits.

Beans: Protein and Fiber Combo

Beans are an excellent source of plant-based protein, fiber, iron, and folate. They help stabilize blood sugar, reduce cholesterol, and promote digestive health.
However, if you’re on a strict autoimmune protocol (AIP), you may need to eliminate legumes at first due to their lectin content. If tolerated, soaked or pressure-cooked beans can be a nourishing addition to your anti-inflammatory diet.
Chickpeas, black beans, and lentils are especially great in soups, stews, and dips.

Peppers: Immunity-Boosting Brightness

Colorful bell peppers are loaded with vitamin C—much more than oranges, in fact.
This makes them excellent immune boosters. They also contain beta-carotene (a precursor to vitamin A), which supports vision, skin repair, and immune resilience.
Whether raw in a salad or roasted with olive oil and herbs, peppers bring both flavor and health to your meals.

Potatoes: Not Just Comfort Food

Potatoes often get a bad rap, but when prepared mindfully, they’re a nutritional ally. They’re high in potassium (which helps regulate blood pressure), vitamin B6 (important for brain and mood balance), and fiber—especially in the skin.
They’re also easy to digest for many people with gut sensitivity. Choose boiled, roasted, or baked versions instead of fried for maximum benefit.

Green Peas: Tiny But Mighty

Green peas may look small, but they’re rich in plant protein, fiber, and essential nutrients like vitamin K, C, manganese, and folate.
They’re especially helpful for weight management because their fiber helps you feel full longer.
Their combination of protein and slow-digesting carbs makes them a great blood sugar–friendly option—ideal for anyone managing autoimmune-related fatigue or inflammation.

Carrots: Eyes, Skin, and Immunity

Carrots are famous for their beta-carotene, which your body converts to vitamin A—a key nutrient for eye health, skin regeneration, and immune strength.
They’re also rich in antioxidants that help neutralize free radicals, reducing oxidative stress and systemic inflammation.
Try them roasted, steamed, or even blended into soups and smoothies for a naturally sweet twist.

Spinach: Gentle Digestion Support

Spinach is a leafy green rich in magnesium, folate, iron, and vitamin K. It’s known for promoting healthy digestion, supporting detox pathways in the liver, and enhancing red blood cell production.
Because it’s soft and easy to digest, it’s often tolerated well even by those with sensitive guts. Lightly sautéed spinach with garlic and olive oil is a go-to anti-inflammatory side dish.

Broccoli: Bone and Immune Booster

Broccoli earns its place in the superfood spotlight for good reason. It contains sulforaphane—a compound shown to reduce inflammation, combat toxins, and potentially prevent certain cancers.
It’s also rich in calcium and vitamin K, both essential for strong bones.
Steam it, roast it, or blitz it into soups—it’s one of the most versatile vegetables out there.

Why These Veggies Work for Autoimmune Health

Each of these vegetables brings its own unique nutrient profile, but they all have some things in common:

• Rich in fiber: Essential for gut healing and hormone balance
  
  
• Packed with antioxidants: Fight inflammation and oxidative stress
  
  
• Loaded with micronutrients: Support everything from thyroid to brain health
  
  
• Low allergen risk: Most are well tolerated in moderate amounts, even for sensitive eaters
  Together, they offer a full spectrum of vitamins, minerals, and protective compounds your body needs to function and repair at its best.
  
  

Tips for Getting the Most from Your Veggies

Not all vegetable prep is created equal. Here’s how to make the most of these nutrient-rich foods:

• Roast with healthy fats (like olive or avocado oil) to increase absorption of fat-soluble vitamins (A, D, E, and K)
  
  
• Steam lightly to preserve water-soluble nutrients like vitamin C and B vitamins
  
  
• Eat the rainbow: Vary colors to ensure a wider range of phytonutrients
  
  
• Season well with herbs and spices (like turmeric, garlic, and rosemary) for extra anti-inflammatory power
  
  
• Use leftovers in soups, stir-fries, or egg muffins to reduce waste and boost your weekly nutrient intake
  
  

How to Add More Veggies Without Overhauling Your Life

It doesn’t take a full kitchen overhaul to get more vegetables into your day. Start with these easy strategies:

• Add spinach or onions to your morning eggs
  
  
• Use carrot sticks or peppers for dipping instead of chips
  
  
• Toss frozen peas into soups or pasta
  
  
• Snack on roasted aubergine or broccoli with tahini sauce
  
  
• Stir chopped onions and beans into your rice or quinoa bowls
  
  
• Try a vegetable smoothie with spinach, carrots, and ginger for a gut-friendly kick
  Small changes like these can create big shifts in how you feel, especially when fighting chronic fatigue, inflammation, or brain fog.
  
  

Vegetable Myths to Leave Behind

Let’s debunk a few myths that keep people from enjoying vegetables fully:

• “Potatoes aren’t healthy.” Actually, they’re nutrient-dense—just skip the fryer.
  
  
• “Beans are bad for you.” Only if you’re sensitive; otherwise, they’re packed with fiber and protein.
  
  
• “Raw is always best.” Not necessarily! Cooking actually unlocks some nutrients and helps digestion.
  
  
• “You need to eat kale every day.” Not true. Variety is the real key to long-term health.
  Eating vegetables doesn’t need to be complicated, extreme, or expensive—it just needs to be consistent and tailored to your body.
  
  

Conclusion: Build Your Plate with Color and Care

When you fill your plate with a variety of vegetables, you’re not just eating—you’re healing, nourishing, and protecting your body from the inside out.
From aubergines that protect your heart to spinach that supports your digestion, every vegetable has a role to play in your health journey.
The key is to eat what you enjoy, prepare it in a way that feels good to your body, and switch things up often.
Because in the world of vegetables, more color equals more power. And in the world of autoimmune healing, every nutrient counts.