One of the most frequently discussed topics on MyLupusTeam is what to eat and what not to eat. “Do you have a specific diet for lupus that you follow or foods you have removed from your diet, and you have noticed a positive effect?” one member asked the community.

No specific “lupus diet” can replace treatments that control or lessen symptoms, but what you eat may affect how you feel. If you’re wondering whether you should look into dietary changes to help manage your lupus, here are five tips.

1. Consider Eating Anti-Inflammatory Foods

People living with lupus are often advised to follow an anti-inflammatory diet to help manage symptoms. The Mediterranean diet — a diet rich in whole grains, nuts, seeds, lean protein, fruit, and vegetables — is a popular way of eating that aligns with this advice. General guidelines include:

• Choosing healthy fish at least twice weekly
• Eating plenty of fiber-rich foods like whole grains, nuts, seeds, and vegetables
• Eating healthy fats (especially omega-3 fatty acids)
• Drinking mostly water
• Limiting red meat to a few times a month
• Engaging in regular physical activity

Omega-3 fatty acids are a key component of the Mediterranean diet and can help prevent and reduce inflammation. Dietary sources of omega-3 fatty acids include:

• Chia seeds
• Flaxseeds and flaxseed oil
• Walnuts
• Soybeans
• Olive oil
• Fatty fish including salmon, tuna, sardines, mackerel, and herring

Fiber from whole grains, beans, legumes, nuts, seeds, fresh fruits, and veggies has been shown to decrease inflammation. Berries tend to have the highest fiber content of fruit and are also a rich source of antioxidants (substances that help protect the body from damage caused by harmful molecules called free radicals), making them a great choice for an anti-inflammatory diet.

According to Dietary Guidelines for Americans, 2020-2025, adult females should consume at least 22 to 28 grams of fiber daily (depending on their age), with even higher amounts for those who are pregnant. Adult males should consume 28 to 34 grams or more a day. However, most people in the U.S. fall short of these recommendations, with averages well below the target.

Fiber intake should be matched with 48 to 64 fluid ounces of water per day to properly digest fiber and minimize any nutrient malabsorption. Staying well hydrated also supports overall health and may help with joint function, which is important because joint pain is a common symptom of lupus.

2. Know the Anti-Inflammatory Ingredients

Food is just one aspect of keeping inflammation in check. Managing stress and getting adequate sleep are other ways to help decrease inflammation in the body. Regular, moderate physical activity is also important.

Foods and supplements are sometimes marketed as anti-inflammatory with little or no scientific research. To date, no dietary supplements are recommended for people with lupus to help decrease inflammation. However, certain nutrients, such as vitamin D, may have benefits​.

Certain vitamins and minerals have high antioxidant properties and may be beneficial in fighting inflammation. Top food sources include:

• Vitamin A — Sweet potatoes, carrots, spinach, and pumpkin
• Vitamin C — Red peppers, citrus fruits, broccoli, and russet potatoes
• Selenium — Nuts and eggs

Curcumin — a chemical compound found in the spice turmeric — has been shown to decrease inflammation. In studies, doses ranging from 500 milligrams to around 2,000 milligrams daily reduced inflammation and its related symptoms. Turmeric can be added to soups, stews, stir-fries, vegetables, chicken, fish, and more. Consider using turmeric to season your food. If considering a supplement, consult your doctor first.

3. Avoid Alfalfa Sprouts, Garlic, and More

Although some foods have been shown to lower levels of inflammation in the body, there’s evidence that others may worsen inflammation. These foods may trigger lupus flare-ups in some people.

Alfalfa sprouts may increase inflammation in individuals with lupus due to the amino acid L-canavanine. It may be beneficial for people with lupus to limit or avoid alfalfa sprouts.

Garlic contains substances such as allicin, ajoene, and thiosulfinates that may boost the immune system, which is why it’s often used to combat colds. However, garlic and lupus may not mix because the immune system is already overactive. For this reason, some doctors advise people with lupus not to add garlic to foods they eat. Although limited clinical evidence directly links garlic to lupus flares, caution is recommended​.

Ultra-processed foods and products containing added sugars, alcohol, saturated fat, and trans fats have been shown to increase inflammation. Alcohol intake should be kept to a minimum because it may interfere with prescribed medications for lupus.

There’s no scientific evidence that people living with lupus should avoid red meat, but red meat may contribute to inflammation. A diet consisting mainly of plants, which are often richer in fiber, vitamins, and minerals, may relieve symptoms.

Some people believe that nightshade vegetables such as white potatoes, tomatoes, eggplant, and bell peppers, may lead to inflammation. To date, no study findings support the claim that nightshades like tomatoes are bad for lupus or other forms of chronic inflammation.

Gluten is also believed to be a common cause of inflammation, but it has only been shown to result in inflammation in people with celiac disease or non-celiac gluten sensitivity. If you have either condition, avoiding gluten can help prevent symptoms. People with food allergies should also stay away from foods that trigger a reaction.

4. Consider a Few Key Nutrition Tips for Overall Health

Lupus affects the whole body and can lead to many health complications, but keeping nutrition in mind can help prevent them. The nutrition recommendations for living with lupus can support overall health and quality of life.

Kidney Health

Lupus nephritis is a type of kidney disease caused by systemic lupus erythematosus (SLE), the most common type of lupus. SLE can cause inflammation throughout the body, including the kidneys. These important organs filter extra water and waste out of your bloodstream. They maintain a proper balance of calcium, phosphorus, sodium, and potassium. Your kidneys are also important in regulating blood pressure and promoting bone health.

If you have lupus nephritis or kidney disease, you may need to monitor what you eat. Moderate protein intake can help support kidney function — around 0.6 to 0.8 grams per kilogram of body weight, depending on kidney function and the severity of nephritis. This means if you weigh 150 pounds (68 kilograms), you should keep your protein consumption around 41 to 54 grams a day.

Blood Pressure

Consuming less sodium is vital if you have high blood pressure, a condition common among people with lupus. The most notorious source of sodium is salt. According to the American Heart Association, most adults should, ideally, consume no more than 1,500 milligrams of sodium daily and not exceed 2,300 milligrams. A half teaspoon of salt contains 1,150 milligrams of sodium — about half of the recommended daily limit.

Table salt isn’t the only source of sodium. Other sources include:

• Packaged snack foods (crackers, pretzels, and chips)
• Frozen meals
• Soups
• Certain canned foods, such as legumes and vegetables
• Condiments

Takeout and restaurant foods also tend to be high in sodium, so preparing your own foods at home can help keep your sodium intake in check. Other tips for reducing daily sodium include reading food labels, flavoring foods with spices other than salt, and rinsing canned goods.

Bone Health

Adequate calcium and vitamin D are important for bone health, especially for people with kidney disease. Dietary calcium sources include dairy products, fortified cereals, and leafy green vegetables. Vitamin D helps the body absorb calcium and is found in seafood and in fortified foods and beverages. Our bodies also produce vitamin D from exposure to sunlight. Vitamin D deficiency has been associated with higher disease activity in people living with lupus.

Before taking any supplements, talk to your doctor to make sure they’re safe and right for your body’s needs.

Anemia Prevention

If you have anemia, getting enough iron is important. Foods like beef, beans, leafy vegetables, and fortified cereals are good sources. Consuming vitamin C along with iron helps your body absorb it better — for example, a meal like red peppers (vitamin C) stuffed with lean ground beef (iron) offers this combo.

Weight Management

Some people living with lupus may also be concerned about dietary recommendations for weight management. Steroids such as prednisone are often prescribed for specific conditions associated with lupus, and they may lead to unwanted weight gain, redistribution of fat stores, and overeating. Talk to your doctor if you’re concerned about your weight.

5. Avoid Being Overly Restrictive

Living with lupus can feel complicated and overwhelming. Choosing the right foods shouldn’t cause more confusion or stress. Following the Mediterranean diet is a research-backed way to decrease inflammation and promote a healthier, longer life.

Certain diets, such as autoimmune protocol and paleo, have been recommended for individuals with lupus. However, these eating plans may be unnecessarily restrictive and lack sufficient long-term research​.

When evaluating claims about a diet, it’s important to consider the source. Ask yourself: Is the guidance written by a medical or nutrition specialist? Has the diet been well studied and compared to others? Some foods may not need to be limited or avoided if there’s no solid research behind it. Lupus triggers can be different for everyone — some people have no issues with red meat or nightshades, while others do. Also, cutting out food groups could lead to missing important nutrients. Talk to your doctor or dietitian before making big diet changes to stay healthy and safe.

The best healthy diet is one that you can follow long term. It should include foods that make your body feel energized and balanced without making you miss out on social events. A food journal can help you identify any foods that may trigger inflammation (and therefore flare-ups). Working with your healthcare provider or a registered dietitian is essential to ensure that your diet meets your needs.

Connect With Others Who Understand

MyLupusTeam is the social network for people with lupus and their loved ones. On MyLupusTeam, more than 235,000 members come together to ask questions, give advice, and share their stories with others who understand life with lupus.

Have you found that certain foods help your lupus symptoms or cause you to have a lupus flare? Share your experience in the comments below, or start a conversation by posting on your Activities page.