What Should You Eat (or Avoid) if You Have Lupus?

Eating nutritious foods is good for everyone. But it can be even more important when you have a chronic inflammatory condition like lupus.

“When you have lupus, your immune system attacks healthy tissues and organs, causing inflammation,” says rheumatologist Emily Littlejohn, DO, MPH. This inflammation can cause mild to severe damage to skin, organs, tissues and joints. Lupus is a lifelong autoimmune disease. Symptoms may go away and return during a lupus flare.

While there’s no such thing as a “lupus diet,” certain foods may calm inflammation and minimize flares. Dr. Littlejohn shares foods that might help and foods to watch out for.

How your diet impacts lupus symptoms

Before we discuss the possible effects of specific foods, it’s important to know that dietary changes can’t cure or treat lupus.

“We have general guiding principles based on what people say eases or worsens their lupus symptoms,” notes Dr. Littlejohn. “But everyone responds to foods and drinks differently.”

The best foods for lupus

A lupus eating style is one that’s rich in foods that protect your heart and bones. Dr. Littlejohn outlines two good categories of foods to turn to and why they can be so beneficial when you’re living with lupus.

Heart-healthy foods

Cardiovascular disease is the leading cause of death for people with lupus. “Inflammation can damage the heart and blood vessels, contributing to hardening of the arteries and heart disease,” Dr. Littlejohn explains.

A heart-healthy diet, such as the Mediterranean diet, protects your heart by lowering blood pressure and cholesterol. This anti-inflammatory meal plan also eases inflammation that causes joint pain.

Heart-healthy foods are low in salt, saturated fats and trans fats. They include:

• Fish high in omega-3 fatty acids
• Fresh fruits and vegetables
• Nuts, seeds and other plant-based sources of protein
• Lean sources of protein, like chicken and eggs
• Whole grains

Low-fat dairy

Several factors increase the risk of weak bones in people with lupus, including treatments that can affect how well you absorb calcium. Research also shows that women who have lupus are five times more likely to have osteoporosis-related bone fractures.

But dairy foods can help. “Unless you’re lactose intolerant or have a dairy allergy, I recommend having low-fat dairy products rich in calcium every day,” says Dr. Littlejohn.

Low-fat dairy milk and yogurt are high on the list of foods that can help keep your bones strong. But if you can’t have dairy, turn to other foods that can provide bone-building nutrients, like:

• Milk alternatives
• Fish, like salmon
• Fortified cereal and fruit juice
• Tofu and soy products
• Vegetables like broccoli and spinach

5 foods to avoid with lupus

“There are few evidence-based, large studies on foods that cause lupus flares,” Dr. Littlejohn says. And we know that not everyone has the same inflammatory response to foods.

The autoimmune protocol (AIP) diet may help you figure out which foods to avoid. With this elimination diet, you cut out foods known to trigger inflammation and then gradually add them back in. If you experience a lupus flare, you may want to avoid that food going forward. But you should only start an AIP diet with the help and guidance of a registered dietitian.

These five types of foods may worsen lupus-induced inflammation:

1. Sugary foods

Sugar causes the body to release inflammatory chemicals called cytokines. Consuming too much sugar can also lead to weight gain and high cholesterol, which can strain your heart.

Candy, cakes and cookies are obviously loaded with sugar. But even less sweet foods like pasta sauce and ketchup often have hidden sugar.

2. Processed foods

Processed foods may be convenient, but their additives contribute to inflammation. This includes fat, salt, starches and oils that make them tastier but less healthy, plus preservatives that make them shelf-stable (which means they’ll stay in your pantry for longer).

Consider eliminating these foods or eating them in moderation:

• Canned soups
• Frozen meals
• Processed meats like deli meats, hot dogs and sausages
• Snacks like potato chips, crackers and cookies

3. Alfalfa sprouts

Alfalfa sprouts and seeds have an amino acid called L-canavanine that may trigger:

• Inflammation
• Fatigue
• Muscle aches

If you suspect that alfalfa sprouts are causing symptoms for you, you should also avoid alfalfa supplements.

4. Gluten

“In my experience, most people with lupus can safely enjoy foods with gluten,” Dr. Littlejohn says. “But some people do find gluten to be inflammatory.”

If gluten triggers a flare, you may want to follow a gluten-free diet that cuts out ingredients like:

• Wheat
• Barley
• Rye
• Spelt

5. Nightshade vegetables

Research on the effects of nightshades on inflammation and joint pain is inconclusive, but these vegetables have chemical compounds called alkaloids that may cause inflammation. It’s a category of vegetables that includes:

• Bell peppers
• Eggplant
• Tomatoes
• Potatoes

Make healthy choices to ease lupus symptoms

Again, there isn’t a specific diet for lupus. But eating healthy foods every day can help boost your physical and mental health.

When you’re trying different foods, pay attention to how they make you feel. And there’s no reason to be needlessly restrictive.

“A heart-healthy diet rich in colorful vegetables and low in saturated fat is best,” Dr. Littlejohn reinforces. “And if gluten-rich foods like whole-wheat pasta or bread don’t cause lupus flare symptoms, there’s no need to deprive yourself of those foods.”