Lupus Diet: What to Eat and What to Avoid

Living with lupus can be challenging, but building a healthy, balanced diet is one of the most powerful tools you have to manage symptoms, support your immune system, and reduce the risk of complications like heart disease and osteoporosis (bone disease). While there’s no single “lupus diet,” certain foods can help you feel better, and a few are best left off your plate. This article will tell you what you need to know!

*Disclaimer:

The information provided in this article is for general informational purposes only and is not intended as medical advice. It should not be used as a substitute for professional diagnosis, treatment, or advice from a qualified healthcare provider. Reliance on any information provided in this article is solely at your own risk.

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1. Fruits and Vegetables: Aim to fill half your plate with colorful fruits and vegetables. They’re packed with antioxidants, vitamins, and fiber, all of which help fight inflammation and protect against disease. Thanks to their high calcium content, leafy greens like spinach and kale are especially beneficial for bone health.
2. Whole Grains: Choose whole grains over refined ones. Whole-wheat bread, oatmeal, quinoa, and brown rice provide sustained energy and important nutrients like B vitamins and iron.
3. Healthy Proteins: Get a good mix of lean protein sources to support muscle strength and immune function. Opt for: lean meats (chicken, turkey), fish (especially fatty types like salmon or mackerel for heart-healthy Omega-3s), eggs, legumes (beans, lentils) and tofu, and nuts and seeds.
4. Healthy Fats: Swap saturated fats for healthier unsaturated fats. Great choices include: olive oil, avocados, nuts and seeds, and fatty fish. These fats can lower bad cholesterol and reduce inflammation, supporting heart and joint health.

Vegetarian or vegan? That’s okay! You can thrive with lupus if your diet is varied and balanced. If you avoid animal products entirely, don’t forget a vitamin B12 supplement, since B12 is only found in animal foods.

1. Sodium (Salt): Too much sodium raises blood pressure, which is already a concern for many people with lupus. To limit salt: cook meals at home, read nutrition labels, flavor foods with herbs and spices instead of salt. People with lupus are at twice the risk of developing high blood pressure compared to the general population.
2. Saturated Fat: Saturated fats, in fatty meats, butter, and full-fat dairy, can increase your risk for heart disease and insulin resistance. Try: using olive oil instead of butter, choosing fish or chicken over red meat, going for low-fat dairy products.
3. Added Sugar: Excess sugar can spike inflammation and raise your risk of diabetes. Cut back by: choosing water or fruit-infused sparkling water over sugary drinks, eating fruit instead of desserts, reducing sugar in coffee and tea.
4. Alcohol: Alcohol should be consumed in moderation (one drink or less daily). Some lupus medications, like blood thinners or immunosuppressants, can interact negatively with alcohol. Always check with your doctor.
5. Alfalfa: Alfalfa sprouts and alfalfa-based supplements may trigger lupus flares in some people. Experts recommend avoiding them entirely.

Some people with lupus may need extra nutrients like vitamin D or calcium to support bone health. But supplements can interact with your medication, so never start one without consulting your doctor or a registered dietitian.

Hydration: Drink plenty of water throughout the day to stay hydrated and support overall health.

Consult a Dietitian: Work with a registered dietitian to create a personalized eating plan that meets your nutritional needs and accommodates food sensitivities.

Everyone’s lupus journey is different. A food that worsens one person’s symptoms might be fine for someone else. Pay attention to how you feel after eating certain foods, and communicate openly with your healthcare team.

Healthy eating doesn’t mean giving up the foods you love— it’s about making informed choices that help your body feel its best. Start with small changes, stay consistent, and remember: food is fuel. With the right fuel, you can take control of your health.

A Lupus Diet That Can Ease Your Symptoms | Illinois Department of Central Management Services

Diet And Nutrition With Lupus | Lupus Foundation of America

Guide to nutrition and healthy eating for people with lupus | Medical News Today

Lupus Diet: Foods to Eat and Avoid | Health Grades