People living with lupus sometimes experience a drop in appetite, which can result from lupus-related digestive problems or may be a treatment side effect. A few MyLupusTeam members have reported using protein shakes in place of meals when they don’t feel like eating.

When it’s challenging to eat well, you may worry about getting enough protein. “After my low blood protein and now with the stomach troubles I’m having, I need a quick and efficient way of getting my daily [protein] requirement,” a MyLupusTeam member said.

Protein powder can seem like an easy solution to boost your diet or substitute for meals when you don’t have an appetite. But with so many options on the market, it’s hard to know what to buy and how it might affect your lupus. “I’ve been wanting to make smoothies and add protein powder, but I’m afraid it might make me flare up,” another member shared.

Here are a few tips to get you started on finding the right protein powder if you have lupus.

1. Understand How Much Protein You Need

Before running out to buy protein powder, it’s helpful to determine how much protein your body requires. Protein is an essential nutrient, meaning you need to consume it regularly to survive. Virtually every body system, from your immune system to your circulatory system, requires protein. Some of the richest sources include meat, dairy, eggs, beans, nuts, and seafood, but you can also get protein from whole grains and some veggies.

Most adults need roughly five or six servings of protein per day. Examples of a serving size include:

• A quarter cup of cooked beans
• One egg
• An ounce of meat or fish

In terms of protein grams, most adults need 0.36 grams of protein per pound of body weight. Current research suggests that people with lupus should follow that general dietary recommendation, though some individuals may benefit from a reduced-protein diet. In addition, people with lupus should avoid high-protein diets, which can cause harm.

You can get an idea of your baseline protein consumption by using a food journal or a food-tracking app to calculate your intake. If you’re getting enough protein from food, there’s no need to use supplementary powders. But if your diet is lacking and your health care provider thinks your body will benefit from more protein, protein powders can help.

2. Opt for Unsweetened Products

Protein powders are usually marketed as fitness products that can help you build strong muscles. While that may be true, many brands are loaded with sugar or other sweeteners. People with lupus should be particularly mindful of limiting sugar to help reduce inflammation and control lupus symptoms. This is also important for people living with other health conditions, including heart disease and diabetes.

When shopping for protein powders, check the ingredients listed on the label. Food manufacturers include added sugars and sweeteners under many different names, making them difficult to spot on long ingredients lists. Generally, a word ending in “-ose” is a sugar, such as “dextrose” or “maltose.”

Other types of sweeteners include:

• Brown sugar
• Cane juice
• Fruit nectar
• High-fructose corn syrup
• Honey
• Molasses
• Pancake syrup

Some MyLupusTeam members buy plain or unflavored protein powders. One member wrote, “I just purchased a protein replacement yesterday made of whey. It has no other additives that concern me, like sugar substitutes.”

Flavorless protein can be incorporated into various dishes, including baked goods and smoothies. With a quick online search, you can find recipes that include unflavored protein for foods such as muffins, hummus, soups, plant-based burgers, lasagna, desserts, and more. You can sweeten your own protein shakes by blending in fruit and avoiding the high concentrations of sugar in already sweetened protein powder.

3. Consider a Plant-Based Protein Powder

Many protein powders on the market contain ingredients derived from animals, such as eggs, whey, or casein. Some evidence suggests that people with lupus may benefit from reducing their intake of animal products, including meat, eggs, and dairy. A 2022 study found that people with systemic lupus erythematosus (SLE), the most common type of lupus, had less severe lupus symptoms after upping their intake of plant-based foods.

Plenty of plant-based foods contain protein, including soy, walnuts, almonds, lentils, peanuts, peas, beans, and pumpkin seeds. Some protein powders are made using these plant-based proteins instead of animal products.

Importantly, plant-based foods and products can still be high in sugars or other additives, so reading labels is important. Nonetheless, plant-based protein powders can be a nice option, particularly for people who are lactose intolerant, are allergic to dairy or eggs, or follow a plant-based diet.

4. Balance Protein With Plenty of Fiber

People with lupus may experience gastrointestinal symptoms like constipation, which may be related to medications or the effects of lupus on the nervous system.

Diet can improve constipation or make it worse. Some people find that eating more protein leads to constipation, but balancing protein with plenty of fiber and water can help minimize this unwanted effect. In addition to preventing constipation, dietary fiber helps fight inflammation, another benefit for people with lupus.

You can choose a protein powder that contains fiber (many plant-based products do) or fortify your protein powder with a fiber supplement, such as powdered psyllium husk or bran flakes. If you add protein powder to a smoothie, incorporating fresh or frozen fruit, especially berries, will ramp up the fiber and nutrient content for a health-promoting drink. You can also blend in some frozen chopped spinach for more fiber plus vitamins and minerals.

5. Use Caution if You Have Lupus Nephritis

Protein powder should be viewed as a dietary supplement, so you’ll want to check with your doctor before using it. Although protein powder is unlikely to interact with medications, it’s not suitable for everyone. For instance, people with lupus nephritis or any type of kidney disease should avoid high doses of protein. Your doctor may have specific medical advice regarding how much protein you should get at each meal or every day.

Even if you don’t have significant signs of kidney damage, studies suggest that limiting protein early on helps slow the decline in kidney function for people with SLE-induced chronic kidney disease. So depending on your risk factors, you may be better off following a low-protein diet as a preventive measure.

You can meet with a registered dietitian nutritionist to help evaluate your diet and determine how much protein you’re getting through food. Protein can add up faster than you think. Focusing on whole food sources rather than protein powders may make it easier to avoid added sugars and preservatives.

By working with your health care provider or dietitian nutritionist, you can develop a plan to keep yourself well nourished and optimize your quality of life even when you don’t feel like eating.

Talk With Others Who Understand

MyLupusTeam is the social network for people with lupus and their loved ones. On MyLupusTeam, over 223,000 people with lupus come together to ask questions, give advice, and share their stories.

What’s your opinion on protein powders for autoimmune diseases like lupus? Do you think they offer a good nutritional option, or do you prefer to get protein from food? Post your thoughts in the comments below, or start a conversation by sharing on your Activities page.