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The Lupus Diet: Bene ts, Meal Plan &

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A large body of research shows that a healthy, unprocessed diet is very

important for managing autoimmune disorder symptoms, including those
caused by lupus, because it helps control in ammation stemming from poor
gut health. The majority of your immune system is actually located in inside
your gastrointestinal tract, which is also known as the microbiome, and
researchers believe that up to 90 percent of all diseases can be traced in
some way back to dysfunction of the gut/microbiome. That’s why if you have
lupus, focusing on a lupus diet treatment plan is a major step natural lupus
treatment.

As the Lupus Foundation of America puts it, “The scarcity of lupus-speci c

diet and nutrition information remains a great frustration. But research has
given us insight into foods and lifestyle choices that can help diminish the
harmful effects of lupus. In particular, there are foods that can affect the
body’s in ammatory response.” (1)

A healing lupus diet can help improve gut health in those with lupus by
preventing allergies, reducing de ciencies and slowing down free radical
damage. In fact, due to how autoimmune disorders develop, a low-
processed lupus diet high in antioxidants is usually key for managing any
autoimmune-related symptoms, including those due to arthritis, thyroid
disorders, etc., which often overlap with lupus symptoms.

Nutrients that are important for managing lupus, such as ber and
antioxidants, seem to have the most bene cial effects when consumed from
real food rather than from supplements.  What type of foods are included in
a lupus diet? These include healthy fats, plenty of fresh veggies and fruits,
and probiotic foods. Considering the fact that lupus can increase your risk
for other chronic health problems (for example, women with lupus have a
ve- to tenfold higher risk for heart disease than the general population!), a
nutrient-rich lupus diet can have far-reaching protective effects.

What Is Lupus?

Lupus is a chronic autoimmune condition in which the immune system

attacks the body’s own healthy tissue and organs. Depending on the speci c
patient, lupus can cause high levels of persistent in ammation that can
negatively affect various parts of the body. Lupus patients often experience
tissue damage that affects the heart, joints, brain, kidneys, lungs and
endocrine glands (such as the adrenals and thyroid gland). Although it’s
not completely known why this happens, lupus risk factors are believed to
include: (2)

Genetic susceptibility, having a family history of lupus or other

autoimmune disease symptoms
Being a woman (90 percent of all lupus patients are women)
Being between the ages of 15–45, women in this age range are by far the
most likely to develop lupus
Being of African-American, Asian or Native American decent, these
ethnicities develop lupus two to three times more often than caucasians
Eating a poor diet and having nutrient de ciencies
Leaky gut syndrome
Food allergies and sensitivities
Toxicity exposure

Symptoms of lupus commonly include weakness or fatigue, headaches, joint

pain, trouble sleeping, digestive issues, and skin rashes. Unfortunately,
because lupus can sometimes be hard to diagnose or manage, patients
often also suffer from secondary emotional symptoms related to stress, such
as anxiety, depression, memory loss and insomnia. (3)

Conventional lupus treatment usually involves a combination of medications

used to control symptoms, along with lifestyle changes — like dietary
improvements and appropriate exercise. It’s not uncommon for lupus
patients to be prescribed numerous daily medications,
including corticosteroid drugs, NSAID pain relievers, thyroid medications
and even synthetic hormone replacement drugs. Even when taking these
drugs, it’s still considered essential to eat an anti-in ammatory lupus diet in
order to manage the root causes of lupus, along with reducing its symptoms.

The Lupus Diet: Why You Must Change

How You Eat if You Have Lupus
While there’s no one dietary program that can cure or treat lupus for all
patients, a healthy lupus diet can go a long way in preventing are-ups and
decreasing complications.

In ammation associated with lupus and other autoimmune reactions largely

stems from an overactive immune system and poor gut health. Leaky gut
syndrome can develop in those with lupus, which results in small openings
in the gut lining opening up, releasing particles into the bloodstream and
kicking off an autoimmune cascade. This in ammatory process can wind up
increasing the risk for many conditions, including heart disease or
hypertension, weight gain, joint deterioration, and bone loss, just to name a
few. (5)

The epicenter of where in ammation begins is considered to be the

microbiome. The human microbiome is a very complex ecosystem of
trillions of bacteria that perform essential functions like absorbing nutrients,
producing hormones, and defending us from microbes and environmental
toxins. These bacteria are constantly in ux throughout our lives, adapting to
the foods we eat, the quality of our sleep, the amount of bacteria or
chemicals we’re exposed to on a daily basis, and the level of emotional
stress we deal with.

Diet is one of the most in uential factors in shaping our microbiota because
the foods we eat can either contribute to oxidative damage, allergies and
de ciencies, or they can boost our immunity, hormonal balance and overall
health.

Whole foods, especially the kinds high in probiotics, antioxidants and

prebiotic ber, can lower in ammation by increasing “good bacteria” in the
gut, which help with absorption and defending against toxins or bad
bacteria. High-antioxidant foods also have anti-aging effects even for
those without lupus or another immune disorder because they ght free
radical damage that degenerates cells and tissues.

Top Lupus Diet Foods

Best Healing Foods to Eat on the Lupus Diet
Organic, Unprocessed Foods

Consuming foods in their natural, whole form limits your exposure to

synthetic additives, toxins or pesticides. These chemicals are very commonly
found in packaged products and non-organic foods (even many veggies
and fruit!). Because those with lupus already have weakened immune
systems, reducing exposure to synthetic hormones, chemicals, medications
and heavy metals is usually crucial for recovery.

Raw and Cooked Vegetables

Raw veggies promote an alkaline environment in the body which can help
keep in ammation levels lower. They also supply antioxidants, prebiotics,
dietary ber, and many essential vitamins and minerals. Whether eaten raw
or cooked, some of the best choices include leafy greens, garlic, onions,
asparagus, artichoke, bell peppers, beets, mushrooms and avocado. These
help supply nutrients like the vitamin C, selenium, magnesium and
potassium you need. Aim for variety and a minimum of four to ve servings
per day.

Fresh Fruit

Unprocessed fruit (not commercial fruit juices or sweetened canned fruits)

are high in vitamins and other important nutrients like vitamin C and vitamin
E, which can be hard to get from other foods. Berries, pomegranate and
cherries are especially bene cial due to their high antioxidant levels.

Wild-Caught Fish

Many types of wild seafood provide omega-3 fats that help reduce
in ammation levels. The best choices are wild salmon, sardines, mackerel,
halibut, trout and anchovies. Aim to consume these omega-3 foods about
two to three times weekly, or consider supplementing. Just be sure to buy
“wild-caught” to reduce intake of things like heavy metals found in farm-
raised sh, plus limit intake of sh high in mercury.

Probiotic Foods

Probiotics are the “good bacteria” that populate our GI tracts and help keep
us healthy. Several foods that contain natural probiotics are yogurt, ke r,
kombucha, and cultured veggies like sauerkraut or kimchi.

Bone Broth

Bone broth has been consumed for centuries and contains numerous
bene cial nutrients like collagen, glutathione and trace minerals. It can help
reduce autoimmune and in ammatory symptoms that are associated with
lupus, including indigestion and joint pain. Consume eight to 16 ounces of
bone broth daily as a beverage or as part of a soup.

Herbs, Spices and Teas

Turmeric, ginger, basil, oregano, thyme, etc., plus green tea are all bene cial.

Certain foods can also help relieve skin irritation and dryness, two very
common symptoms associated with lupus. Foods to help moisturize skin
from the inside out and prevent free radical damage or allergic rashes
include:

Avocado. Looking for ways to increase your intake? Try these avocado
recipes.
Nuts and seeds like chia, ax, walnuts and almonds (also great sources
of ber and omega-3s)
Coconut oil and olive oil
Wild-caught sh
Raw milk
Berries, cucumbers and melon. Try adding these to homemade green
smoothie recipes.
Drinking plenty of water, herbal tea and green tea

Worst In ammatory Foods to Avoid on the Lupus Diet

Trans Fats/Hydrogenated Fats

These are used in packaged/processed products and often to fry foods.

Cooking at home more and avoiding fast foods, processed meats, and
packaged sweets or cheeses can help you decrease your intake. Some
people with lupus have a hard time metabolizing saturated fats and should
limit sources like cheese, red meat and creamy foods if they causes
symptoms to worsen.

Re ned Vegetable Oils

These are very cheap to produce and therefore are used in most processed,
boxed foods. Check ingredient labels and try to avoid too much canola, corn,
saf ower, sun ower and soybean oils, which are high in pro-in ammatory
omega-6 fatty acids.

Pasteurized Dairy Products

Conventional dairy products are homogenized and pasteurized to improve

taste and reduce natural bacteria, but processing also decreases important
enzymes. This is why conventional dairy products are common allergens.

Re ned Carbohydrates and Processed Grain/Gluten Products

These are low in nutrients and may also contribute to poor digestion, weight
gain, in ammation and other symptoms. Most also contain gluten, a type of
protein found in wheat, barley, rye and most our-containing products.
Gluten sensitivity or intolerance is common in those with autoimmune
disorders because gluten can be dif cult for many people to digest properly,
increasing leaky gut syndrome and triggering symptom are-ups. (6)

Conventional Meat, Poultry and Eggs

When consuming animal products, it’s important to go for high-quality meat.

Farm-raised products are higher in omega-6 fats due to feeding the
animals corn and cheap ingredients that negatively affect their
microbiomes.

Added Sugars

Sugar is known to cause blood sugar uctuations, can cause moodiness and
can be in ammatory when consumed in high amounts. Look out for added
sugar found in the majority of packaged snacks, breads, condiments, dairy
foods, canned items, cereals, etc.

High-Sodium Foods

Because lupus can damage the kidneys, it’s best to try to keep sodium and
salt levels low to prevent uid retention, worsened swelling and electrolyte
imbalances. Sodium is highest in foods like condiments, processed meats,
canned soups, frozen, premade meals and fried foods.

Alcohol and Too Much Caffeine

These can increase anxiety, worsen in ammation, damage the liver, increase
pain, and cause dehydration and sleep-related problems.

Certain Legumes

Alfalfa seeds and sprouts, green beans, peanuts, soybeans, and snow
peas contain a substance that has been shown to trigger lupus are-ups in
some patients (although not all). Negative reactions caused by these foods
experienced by lupus patients can include antinuclear antibodies in the
blood, muscle pains, fatigue, abnormal immune system function and kidney
abnormality. These symptoms are believed to be caused by the amino acid
L-canavanine. (7)

Other Ways to Manage Lupus Symptoms

Space Out Your Meals

If indigestion is a symptom you commonly deal with, try eating smaller

amounts more frequently throughout the day. Aim for four to six smaller
meals instead of three larger ones.

Have Small Amounts of Fat at One Time

Because fat can be dif cult to digest for those with lupus, try avoiding very
high-fat meals. Fats are important for cognitive and hormonal health but
may be digested better when spaced out.

Consider Supplementing with Vitamin D

Researchers now believe that vitamin D is an important nutrient needed for

immune system health. In fact, vitamin D appears to modulate the immune
system’s activity and has effects on things like bone metabolism, cognition
and hormone production.

It’s been found that low levels of vitamin D might be associated with
increased risk of autoimmune conditions and other chronic diseases,
according to a report published in the International Journal
of Rheumatology. (8) If you don’t spend much time outdoors, especially
during the winter, talk to your doctor about taking a supplement to prevent
vitamin D de ciency.

Avoid Smoking Cigarettes and Using Recreational Drugs

These can worsen lung damage and lead to complications.

Stay Active

Gentle forms of physical activity that can be bene cial for people with lupus
include about 20–30 minutes daily of brisk walking, swimming, water
aerobics, tai chi, yoga, cycling, Pilates or using an elliptical machine.

Keep Stress Levels Low

Emotional stress, life changes and trauma can trigger lupus are-
ups. Research shows that psychological and emotional stress are capable of
increasing in ammatory responses that affect the entire body, so use
natural stress relievers to keep cortisol levels in check.

Get Enough Sleep and Rest

Make sleep a priority, aiming for seven to nine hours per night. Also reduce
stress and fatigue by taking breaks throughout the day to rest and unwind.

Final Thoughts on the Lupus Diet

To limit in ammation and poor gut health, people with lupus should try
to eat an unprocessed, well-balanced and varied diet with plenty of
veggies, fruit, clean proteins, probiotics, ber and antioxidants.
Foods to avoid on a lupus diet include added sugar, re ned vegetable
oils,  re ned carbs with gluten, farm-raised animal products and
synthetic additives found in boxed foods. Some also feel better when
reducing certain legumes, such as alfalfa, soybeans and peanuts.
Those with lupus can help prevent complications like heart disease, joint
pain and cognitive/mood problems by reducing intake of processed
foods and focusing on fresh or raw foods in addition to moderate intake
of healthy fats, grass-fed meats and wild-caught oily sh.

Read Next: Lupus Symptoms to Keep an Eye On & What to Do

About Them

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