“ No disease that can be treated with diet should be treated by any other means.” -Maimonides.

I am not a medical doctor; the following information is for educational purposes only. Please consult with your physician before changing your diet or lifestyle.

I vividly remember the day I discovered the world of healing through food and lifestyle changes.

Someone close to me had been diagnosed with cancer, and I was devastated. Being health-minded, I wanted to know if there was anything I could do to help support them during treatment. I immediately began researching nutrition, lifestyle medicine, and the growing body of evidence showing how our daily choices influence our health.

What I discovered that day changed my life forever.

Until then, I believed what many people believe—that cancer, diabetes, autoimmune disease, and other chronic illnesses were largely the result of genetics, aging, or bad luck, and that medication was the only real solution. I was fascinated to learn that many people were improving their health through nutrition and lifestyle changes, often alongside conventional medical care.

Over the next two decades, I immersed myself in studying nutrition, inflammation, the microbiome, and lifestyle medicine. As I began applying many of these principles myself, I experienced improvements in my own energy, asthma, inflammation, and overall health.

Then, in 2018, I faced my own health challenges. While I found many helpful resources, much of the information felt scattered and often involved a lot of trial and error. Looking back, I remember wishing someone would simply hand me a clear roadmap and say, "Start here."

You can read more about my personal health journey on my My Story page.

A few years ago, I attended a health summit where one of the speakers was Dr. Brooke Goldner. Dr. Goldner developed the Goodbye Lupus and Goodbye Autoimmune Protocols after reversing her own severe lupus over 20 years ago through nutrition and lifestyle changes.

What immediately stood out to me was that her approach was practical, specific, and evidence-based. Rather than offering theories about what might work, she shares what she has observed helping thousands of people through her clinical work and recovery programs.

Over the years, she has refined her protocol to optimize cellular repair, immune function, and overall health. At the time of writing this article, she has personally worked with thousands of individuals facing a wide variety of health challenges. While no single approach is right for everyone, many people have experienced significant improvements using her methods.

I admire Dr. Goldner greatly and appreciate her commitment to sharing information that is rooted in both scientific literature and real-world results.

In this article, I'll walk you through Dr. Brooke Goldner's Goodbye Autoimmune Protocol step by step and then show you exactly what it looks like in my own daily life.

I will share Dr. Brooke Goldner’s Goodbye Autoimmune Protocol below, then show you what it looks like in my daily life.

Recommended Tools for the Goodbye Autoimmune Protocol

A high-speed blender is a game-changer and well worth your investment. Smoothies are a quick and easy way to consume a large amount of veggies, and Vitamix is the gold standard and worth every penny. Your health is worth it! That being said, ANY blender you have will work, just get started!

An inexpensive kitchen scale, easily found on Amazon, will help ensure you get the correct amount of the healing foods. Weigh them out to ensure you reach 1 pound of greens/cruciferous.

A coffee grinder is needed to grind the chia and flax before you use them. This helps make the omega-3s more available. Grinding right before keeps them from oxidizing and losing effectiveness. If you use a high-speed blender, grinding them beforehand is unnecessary.

What Is the Goodbye Autoimmune Protocol?

If you are trying to reverse an autoimmune disease or other health concerns, the protocol is as follows:

-Raw food only. The protocol has been perfected through working with thousands of people, and raw, high-nutrient veggies have proven to deliver the quickest and most predictable outcomes.

-Minimum 1 pound dark leafy greens/cruciferous. These need to be fresh, not frozen. Examples include kale, spinach, Swiss chard, cabbage (all kinds), Brussels sprouts, broccoli, cauliflower, arugula, etc. You can do a Google search for a complete list of cruciferous veggies; there are many! We want to consume the highest-nutrient greens possible, so lettuces are not included in the 1-pound minimum.

-1/2 cup whole chia or flaxseed. Grind right before using it to minimize oxidation of the omega-3s and to get the full benefit. You may also use flax or chia oil. 3 tbsp = 1/2 a cup of whole seeds. Make sure it is cold-pressed and refrigerated. Start slow and work your way up to avoid constipation or diarrhea.

-16oz of fresh or frozen fruit. I like frozen as it’s always available and fresh. If you up your cruciferous/greens to 24oz, you can also up your fruit to 24oz. Their official protocol says “minimal fruit,” but from what I have gathered from people in her private “Rapid Recovery” program, the above percentages are how I understand it.

-Minimum 96oz, or 3 liters of water. If you weigh over 128 lbs, aim for 1 gallon (4 liters) daily. The water you use in your smoothies counts toward your daily total.

-Unlimited avocados and raw vegetables. All raw veggies and avocados are permitted on the protocol; just make sure the required cruciferous/dark leafy greens needs are met first.

-Vitamins B12 and D3 are needed. Have your doctor order blood work to check your levels before starting to help determine the proper dosage you need.

-Iodine is also necessary—150mcg per day. If you have thyroid issues, you need 300mcg per day. Take it 1 hour before consuming cruciferous vegetables or 2 hours after for optimal absorption. Doing this will ensure that the cruciferous vegetables don’t interfere with iodine absorption.

-3/4-1 tsp salt. You do not need to take an iodine supplement if using iodized salt.

Who Is the Goodbye Autoimmune Protocol For?

People often discover Dr. Brooke Goldner's Goodbye Autoimmune Protocol after being diagnosed with an autoimmune disease, but the principles extend far beyond autoimmune conditions. The protocol was designed to flood the body with nutrient-dense foods that support cellular repair, reduce inflammation, and provide the building blocks the body needs to function optimally.

Many people are drawn to this approach when dealing with conditions such as lupus, rheumatoid arthritis, multiple sclerosis, Hashimoto's thyroiditis, inflammatory bowel disease, chronic fatigue, digestive issues, skin conditions, migraines, and other inflammation-related health concerns. Others simply want more energy, better digestion, improved immune function, or a clear roadmap for eating a nutrient-dense, whole-food, plant-based diet.

While no diet can guarantee a specific outcome, thousands of people have reported meaningful improvements in their health using these principles. If you are considering significant dietary changes, especially if you have a medical condition or take prescription medications, it is important to work with your healthcare provider. My goal in sharing this information is simply to introduce you to a protocol that has helped many people and to show you what it looks like in real life.

How to Start the Goodbye Autoimmune Protocol

If all of this feels overwhelming, don't worry. The protocol is actually very simple once you understand the basics. Here's the easiest way to get started.

Step 1: Begin drinking a green smoothie every day.

Step 2: Work up to one pound of leafy greens and cruciferous vegetables daily.

Step 3: Add the recommended omega-3 fats from flax, chia, or flax oil.

Step 4: Remove the foods not included during the healing phase.

Step 5: Focus on consistency, not perfection.

Step 6: Give your body time to heal.

Now let me show you exactly what this looks like in my own daily life.

What I Eat in a Day on the Goodbye Autoimmune Protocol

Breakfast

I start my day making green smoothies containing 1 lb of cruciferous/dark leafy greens. I use an inexpensive kitchen scale to ensure I get all the healing goodness!

Using my kitchen scale to make sure I’m getting to my 1 lb goal.

I have found that cruciferous veggies like broccoli, cabbage, cauliflower, and Brussels sprouts weigh more and get me to my 1 lb minimum more cheaply than bags of spinach or greens. I still use the bags of greens, but typically use ½ lb of that, and ½ lb of the heavier cruciferous. I also have a garden that produces well in my Southern California climate, so I am blessed to get plenty of greens from my backyard for most of the year. I highly recommend growing some of your own food if possible! Check out my How to Make Green Smoothies blog for more ideas.

I put the greens in the blender with 32oz of water and do a quick blend to make room for the fruit.

Add your favorite greens and your favorite fruit and blend!

I add two very ripe bananas and some frozen mango, a chunk of ginger, and a peeled lemon (trust me on this, it makes it taste so fresh and cuts the green taste), again using the scale to ensure you get the amount right. I usually put about 16oz of fruit in my smoothies. You can experiment with any fruit and see what tastes best. You want your smoothie to taste good, so you are happy to drink it! This will make two 32-oz smoothies.

If you are just starting and green smoothies aren’t your thing, I recommend starting with the mildest smoothie: spinach, banana, and mango. If you find a smoothie combo you like, stick with it. Consistency is more important than variety.

I love finding fun jars to put my smoothies in!

After I’ve blended my smoothie, I put it in separate containers for the day. If it is a work day, I drink one on the way to work and keep the other in an insulated cup with a little bit of ice to enjoy either later in the day or on the way home from work. How and when you drink them is up to you!

Lunch

Lunch for me is a salad that has another 1/2 lb of cruciferous. I aim for 1.5 lbs of the greens and cruciferous a day, but the listed protocol is 1 lb. It’s up to you if you want to go above that. I love red cabbage, so that has been on repeat. I add my other favorite veggies like carrots, cucumber, tomato, raw beets, broccoli, etc.

You can choose anything you like; there is so much to choose from. I sometimes add avocado and some herbs from my garden.

On the weekend, I take a little more time to make a beautiful salad. During the week, I meal prep for work, and it is much more simple!

The protocol includes up to ¼ cup of olives or fermented vegetables each day. I enjoy both, so I usually include 1/8 cup of each. I also slice my olives thinly, so a little goes a long way, and I get some in each bite! If you do use sauerkraut, make sure it is raw. You will find that in the refrigerated section of your health food store. Want to make your own? Check out my simple guide to fermenting sauerkraut at home.

My favorite dressing is simply flax oil, low-sugar balsamic vinegar, and a sprinkle of salt and pepper. Simple, delicious, and protocol-compliant.

If you join Dr. Brooke Goldner's Facebook group, Smoothie Solution, you can search the group for many protocol-compliant dressings and ask any other questions you may have. It is a fantastic and supportive group of like-minded people, and I highly recommend joining.

How you consume your 1 lb of veggies is up to you. You could skip smoothies if that isn’t your thing and go with salads instead. Or you could take a pound of broccoli or cauliflower, make excellent guacamole, and eat it that way. You could do a combination of any of the above!

I will often just make a veggie plate and whip up some guacamole. Delicious and easy!

Dinner

Dinner is usually the rest of my smoothie. As I’ve mentioned above, how and when you choose to consume all of the ingredients is up to you. Sometimes I have all my smoothies earlier in the day and a huge salad or a plate of veggies and dip for dinner. You will find what works best as you go through your days. I try to finish dinner at least 3 hours before bed, and my water as well. This helps ensure the best sleep possible.

Omega-3s are found in flax and chia.

Omega-3s contain potent anti-inflammatory compounds that work at a cellular level and are essential to our cell membranes. They make the cells more flexible and able to send and receive crucial messages necessary for basic functions and, even more, our healing.

The standard American diet (SAD) is overly high in omega-6 fats, which are generally found in seed oils like soybean, corn, and safflower, as well as in processed foods. Until about 100 years ago, the ratio was 4:1 or less; now, the typical diet is approximately 20:1 in favor of omega-6.

The overconsumption of these omega-6s creates a massive inflammatory state, leading to various health problems. Chronic inflammation is at the root of so many issues, and adding omega-3s can effectively reduce inflammation, allergies, and autoimmune reactions.

Many people add their omegas to their smoothies in the form of flax oil (3 tbsp = 1/2 cup flax), chia seeds, or flax seeds, which is great. However, the seeds can make the smoothie thicker, and I prefer a less thick smoothie. Instead, I make a chia pudding or flax dessert.

This is my favorite way to use the flax seed right now.

1/4 to 1/2 cup flax seed freshly ground in my coffee grinder. Sometimes, I mix that with a small piece of very ripe banana to make a crust-like consistency. I also added cinnamon and a teaspoon of pure vanilla to the crust; yum! Most mornings, though, I’m in a hurry and just toss my freshly ground flax over 8oz of berries and throw it in my cooler for lunch at work! It tastes a bit like a cobbler to me, and it’s like dessert after lunch!

My favorite fruit to add is organic mixed berries, but you could use cherries or whatever fruit you like. Pomegranates are in season right now, so I also added some to the top. It's delicious!

This is my chia seed pudding. It was on repeat for months and is like having dessert, so satisfying!

I cup unsweetened almond milk.

1/4 to 1/2 cup chia seeds freshly ground in the coffee grinder

8 oz frozen mixed organic berry pack from Costco

The frozen fruit sets it up pretty quickly. Otherwise, you can pop it in the fridge for a bit.

Remember that you can also use flax or chia oil. 3 tbsp = 1/2 cup of seeds. An easy way to consume the oil is to put it in your smoothie. I usually have 1/4 cup of seeds in a pudding or dessert, and the rest of my omega 3’s over my salad in the form of flax oil with some low-sugar balsamic and some salt and pepper. Easy and delicious.

Food Allowed on the Goodbye Autoimmune Protocol

Spices, herbs, garlic, ginger, lemons, limes, olives (not in oil) just a few, pickles, nutritional yeast, soy sauce, Braggs liquid aminos, apple cider vinegar, balsamic vinegar (with less than 2g of total sugar per serving), mustard, no sugar hot sauce, raw cacao powder, Flackers flax seed crackers (no more than one bag per day of sea salt flavor), or if you have a dehydrator you can make your own, 1 cup unsweetened almond milk, coffee (1 cup per day), herbal teas, fermented veggies (1/4 cup per day)

Foods to Avoid on the Goodbye Autoimmune Protocol

No animal products, no grains, beans, tofu, nuts, dried fruit, cooked food, artificial sweeteners, protein powders, or any other foods other than those listed above. If you are not actively trying to reverse disease, you have much more leeway and should refer to my blog about Dr. Brooke’s Hypernourishing Protocol, which involves adding these healing foods while keeping your regular diet.

Lifestyle Habits That Support Healing

You can have your diet right, eat all the right things, and still heal slowly unless you prioritize self-care. What this looks like in my life is…

-Making sure I get adequate quality sleep.

I aim for 7-8 hours a night. The book “Why We Sleep” by Matthew Walker, PhD. is an invaluable source for why we need sleep and how to get it.

-Moving my body at least 5-6 days a week.

I enjoy walking, hiking, bouncing on my rebounder, using our elliptical machine, lifting weights, working in my garden, and gentle stretching. Find something you enjoy, and be willing to give yourself grace on days when your energy is low.

-Learning the best way to manage stress.

I used to be a people pleaser and struggled to say no. Mastering the ability to decline invitations or requests for my time when I didn’t feel capable has been a game-changer. I know my limits now and have no problem saying NO!

I also practice proper breathing. I know; we all know how to breathe without trying, right? Well, yes, but learning the right way to breathe can be life-changing. It is an invaluable tool for helping to control stress and anxiety.

I already mentioned exercise above, but this is one of the most underutilized forms of stress relief!

Taking a warm bath, reading a good book, journaling, and talking with loved ones are other ways to help with stress. Find what works for you, and don’t feel guilty for taking the time to care for yourself! You can’t care for others if you are not well yourself.

Now, the fun part: time to go shopping!

I must admit that even though I am not fond of “shopping,” I love shopping for healthy food! Costco has been our go-to for many years. We save money by going there because we consume such a large amount of produce and frozen fruit. Any store will do, though!

The comments we get on our cart are a continual source of entertainment for us, too! On this particular trip, we passed a guy in produce, and he said, “You guys must be having a monkey party!”

A lady passed by and stated, “Wow, that IS a lot of bananas.”

We passed the first guy again in the next aisle, and he said, “You guys must be smoothie freaks or something.” We laughed and said, “Yep!!”

Two aisles down, a guy comes around the corner, talking on his phone; he glances at our cart and says, “Oh yeah, do we need bananas?” We were cracking up at this point!

We finally reached the checkout, and the lady behind us said, “I have never seen such a beautiful cart! Are you hosting a gathering?”

I explain that this is just how we eat and that it is all for us. Next, she wanted to know if we could eat it all before it spoiled. I assured her we would! She told me she was inspired and had been trying to eat healthier. Having a shopping cart full of life-giving food is always a great conversation starter.
I look forward to hearing your shopping cart stories!

P.S. If you don’t know the freezing bananas hack, let me share it with you! We buy about eight bunches of bananas at a time, letting them ripen and turn spotty. This is when they are the sweetest. We peel them and put them in ziplock freezer bags. That way, we never run out.

Freezing ripe bananas is so helpful, as it’s no fun to run out or have to buy a green bunch and wait for them to ripen!

Common Mistakes When Starting the Goodbye Autoimmune Protocol

Mistake #1: Trying to be perfect on Day One

One of the biggest mistakes people make is trying to overhaul their entire life overnight. Suddenly drinking large smoothies, eating huge salads, eliminating favorite foods, and changing every habit at once can feel overwhelming.

Instead, focus on progress rather than perfection. Start where you are and build consistency. Many people find success by adding more greens and smoothies first, then gradually working toward full protocol compliance.

Mistake #2: Assuming you're already eating healthy

One of the most common things I hear is, "But I already eat healthy." The truth is that there is a difference between foods that support general health and foods that may be particularly helpful when someone is actively trying to reverse disease. During the healing phase of the Goodbye Autoimmune Protocol, the focus is on maximizing nutrient density and minimizing inflammatory triggers. If you'd like a deeper explanation, I break down the difference in my article on Healing Foods vs. Healthy Foods.

Mistake #3: Not eating enough greens

Many people think they are eating a lot of vegetables when they are actually consuming only a fraction of the recommended amount.

A few handfuls of spinach on a sandwich or a small side salad will not provide the same level of nourishment as the pound of leafy greens and cruciferous vegetables recommended in the protocol. Measuring your greens for the first week can be eye-opening and help you understand what the goal actually looks like.

Mistake #4: Forgetting the omega-3s

The greens get most of the attention, but the omega-3 fats are an important part of the protocol as well.

Flax seeds, chia seeds, and flax oil help provide the building blocks for healthy cell membranes and support the body's natural anti-inflammatory processes. Many people focus entirely on the vegetables while overlooking this important component.

Mistake #5: Expecting instant results

Some people notice improvements in energy, digestion, pain, or inflammation very quickly. Others need more time.

Healing is rarely a straight line. There may be days when you feel fantastic and days when you feel discouraged and tired. Consistency over weeks and months matters far more than what happens in the first few days.

Mistake #6: Focusing only on food

Food is powerful, but sleep, stress management, hydration, movement, and sunshine also play important roles in health.

One of the things I appreciate most about Dr. Goldner's teachings is that she encourages people to look at the whole picture rather than searching for a single magic food or supplement.

Mistake #7: Comparing your journey to someone else's

It can be inspiring to hear stories of dramatic recoveries, but every person starts from a different place.

Focus on your own progress. Celebrate the small wins, whether that's drinking your first green smoothie, eating more vegetables than you did last week, sleeping better, having more energy, or reducing symptoms.

Frequently Asked Questions About the Goodbye Autoimmune Protocol

Will I get enough protein eating this way?

This is one of the most common questions people ask when transitioning to a plant-based diet.

The good news is that dark leafy greens, cruciferous vegetables, seeds, and other plant foods naturally contain protein. When you consume the large quantities of nutrient-dense foods recommended in this protocol, you also consume adequate protein for your body's needs.

Dr. Brooke Goldner often explains that protein deficiency is extremely rare when people eat enough whole plant foods.

After healing and in step-down, some people choose to add plant protein sources such as beans, lentils, or tofu as they transition to a long-term maintenance diet, but this isn’t the main focus during the healing phase.

Will eating chia seeds, flax seeds, and avocados make me gain weight?

Many people assume that eating higher-fat plant foods will lead to weight gain, but many people actually experience the opposite.

Foods like chia seeds, flax seeds, and avocados contain healthy omega-3 fats and fiber, which help support metabolism, reduce inflammation, and improve satiety.

Omega-3 fats are particularly important because they help balance the excessive omega-6 fats commonly found in the standard Western diet. When the body’s fatty acid balance improves, inflammation often decreases, which may help support healthy weight regulation.

Isn’t oil bad for you?

This is one that I struggled with when first coming to this protocol. I had come from the whole food plant-based, no sugar, no oil, camp, and I really had to trust her on this one!

Some oils can contribute to inflammation, especially highly processed seed oils.

However, flax oil is unique because it is extremely rich in omega-3 fatty acids, which are known for their anti-inflammatory properties.

In this protocol, flax oil is used specifically as a concentrated source of omega-3 fats that support cellular repair and immune balance.

As always, quality matters. Look for cold-pressed, refrigerated flax oil to ensure freshness.

What about oxalates? Don’t greens cause kidney stones?

Oxalates are natural compounds found in many healthy plant foods, including leafy greens.

Some people worry that eating foods containing oxalates may increase the risk of kidney stones. However, research suggests that most kidney stones are more strongly associated with dehydration and diets high in animal protein and sodium.

For most people, consuming a wide variety of vegetables while staying well hydrated is not a concern.

Individuals with a history of kidney stones or specific medical conditions should always consult their healthcare provider before making dietary changes.

Why is drinking so much water important?

Hydration plays an important role in the protocol.

Water helps support:

• cellular detoxification
• nutrient transport
• digestion
• kidney function

Because this protocol includes a very high intake of fiber-rich foods, drinking adequate water helps your body process and eliminate waste efficiently.

If drinking large amounts of water feels overwhelming at first, try spacing it out throughout the day. Many people also find that their bodies adjust quickly once the routine becomes consistent.

If you have kidney issues, consult with your doctor on the appropriate amount of water for you.

Do I have to drink smoothies to follow the protocol?

No. Smoothies are simply a convenient way to consume a large amount of leafy greens and cruciferous vegetables.

Some people prefer smoothies because they make it easier to reach the one-pound daily minimum.

However, you can absolutely meet the requirements by eating large salads, raw vegetable dishes, or other creative combinations of the allowed foods.

The most important goal is simply to consume the recommended amount of nutrient-dense vegetables each day.

What if I don’t like greens?

You are not alone! Many people starting the protocol have never eaten large amounts of leafy greens before. Smoothies are often the easiest way to begin because the fruit helps balance the flavor. Over time, many people find their taste buds change, and they begin enjoying greens they once disliked. Focus on progress, not perfection. Your preferences may change more quickly than you think.

Can I exercise while following this protocol?

Yes. Many people continue their normal exercise routines.

However, if you are beginning the protocol while dealing with significant health challenges, it may be helpful to prioritize gentle movement such as walking, stretching, or light strength training while your body heals.

Listening to your body and adjusting activity levels as needed is always a wise approach.

How long should someone follow the protocol?

The healing phase is often followed for several weeks or months, depending on individual goals and health conditions.

Many people then transition to a more flexible whole-food plant-based diet once symptoms improve.

Some people also choose to return to the protocol periodically because they feel particularly energized and well while following it.

What if I can’t afford organic produce?

While organic produce is wonderful when available, the most important thing is eating more greens and vegetables. If your budget is limited, don’t let the perfect become the enemy of the good. Conventional produce is still far healthier than most processed foods. And Dr. Goldner always talks about when she was a financially challenged resident just out of medical school, she could barely afford food, much less organic, and she healed!

Gentle Reminder

Every person’s health journey is unique. While many people have experienced positive results with nutrition-focused approaches, it is always important to work with a qualified healthcare professional when making changes related to medical conditions.

Can cooked food be added to the protocol?

During the healing phase, the protocol focuses on raw plant foods because they provide the highest concentration of enzymes, antioxidants, and phytonutrients.

Once healing has occurred, many people transition to a whole-food plant-based diet that includes cooked foods, such as beans, lentils, sweet potatoes, and whole grains.

Additional info…

You can find Dr. Brooke Goldner at Goodbyelupus.com

I highly recommend her books Goodbye Lupus and Goodbye Autoimmune Disease, as well as her recipe book, Goodbye Lupus, Hello Delicious. These resources provide a deeper understanding of the protocol, practical guidance for implementation, and ideas for maintaining a healthy plant-based lifestyle long-term.

Keep in mind that Dr. Goldner has continued to refine her recommendations over the years as she has worked with thousands of people. The information shared in this article reflects her current protocols and teachings.

She has a live Q&A on YouTube every Wednesday at 12:30; it is beneficial, encouraging, uplifting, and informative.

I recommend joining her Facebook group, Smoothie Shred. It is a community of like-minded people doing their various protocols. It is nice to have a support group, and it is an excellent place for inspiration and getting your questions answered.

Although I have been symptom-free for over eight years and the healthiest I have ever been, I do this protocol several times a year to optimize my health because it makes me feel amazing!

My sincerest hope is that you live a long, healthy, and happy life!

Dr. Brooke Goldner’s Goodbye Autoimmune Disease Protocol: Explained Step by Step