Doctors don’t know exactly what causes lupus, a condition that can take several forms. The most common type is systemic lupus erythematosus (SLE), which can cause inflammation and pain throughout the body, potentially affecting the joints, skin, kidneys, brain, heart, and lungs. Other types, like cutaneous lupus, primarily impact the skin. The symptoms of lupus vary depending on the type but often include extreme fatigue, headaches, muscle pain, joint pain, and anemia (low levels of red blood cells or hemoglobin).

Although there is currently no cure for lupus and there is no specific “lupus diet,” there are treatments that may help control or lessen symptoms. If you’re wondering whether you should consider looking into any dietary changes to help manage your lupus, check out these five tips.

1. Consider Eating Anti-Inflammatory Foods

Individuals with lupus are often advised to follow an anti-inflammatory diet to help manage symptoms. This way of eating generally applies to a Mediterranean diet — a diet rich in whole grains, nuts, seeds, lean protein, fruit, and vegetables. 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 water as your main beverage
• 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 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, making them a wonderful choice for an anti-inflammatory diet.

According to Dietary Guidelines for Americans, 2020-2025, females should consume at least 22 to 28 grams of fiber daily, with even higher amounts for those who are pregnant. Males should consume 28 to 34 grams or more of fiber per day, depending on age. This should be matched with 48 to 64 fluid ounces of water per day to properly digest fiber and minimize any nutrient malabsorption.

2. Know the Anti-Inflammatory Ingredients

Inflammation is a comprehensive issue, and food is only one aspect of keeping it in check. Managing your stress and getting adequate sleep help to 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 individuals with lupus to help decrease inflammation. However, certain nutrients, such as vitamin D and omega-3 fatty acids, may have supportive benefits​.

Vitamin C, vitamin E, vitamin A, and selenium have high antioxidant properties and may be beneficial in fighting inflammation. Top food sources for these vitamins include:

• Sweet potatoes
• Carrots
• Red peppers
• Citrus fruits
• Nuts
• Eggs

Curcumin, a chemical compound found in the spice turmeric, has been proven to decrease inflammation in the body. There is no standard dose recommendation of turmeric at this time, though research has shown various health benefits with doses ranging from 500 milligrams to around 2,000 milligrams daily, with some studies exploring higher doses under medical supervision. Turmeric can be added as a seasoning to soups, stews, stir-fries, vegetables, chicken, fish, and more. It’s better to use turmeric as a spice in your food rather than taking it in capsule form as a dietary supplement.

3. Avoid Garlic, Alfalfa Sprouts, and More

Although some foods have been shown to lower levels of inflammation in the body, there is evidence that other foods may worsen inflammation and potentially make lupus symptoms flare 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 their consumption of alfalfa sprouts.

Garlic contains substances like allicin, ajoene, and thiosulfinates that may boost the immune system, which is why it's often used to combat colds or prevent cancer. However, since the immune system is already overactive in people with lupus, some doctors advise against adding garlic to their diet. While clinical evidence directly linking garlic to lupus flares is limited, caution is recommended​.

Foods that have been shown to increase inflammation include ultraprocessed foods and those containing added sugars, alcohol, saturated fat, and trans fats. Alcohol intake should be kept to a minimum, as it may also interfere with prescribed medications related to lupus.

There is no scientific evidence suggesting that individuals 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 (white potatoes, tomatoes, eggplant, bell peppers) and gluten may lead to inflammation. To date, there is no scientific evidence to support these claims. Individuals with a diagnosis of celiac disease should avoid gluten. Those with food allergies should avoid 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 SLE. Your kidneys are important organs that 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 experience lupus nephritis or kidney disease, you may have to monitor what you eat. Moderate protein intake can help support renal (kidney) function in individuals with lupus — 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 to around 41 to 54 grams per day.

Blood Pressure

Consuming less sodium is vital if you have high blood pressure — a condition that commonly accompanies lupus. The most notorious source of sodium is salt. According to the American Heart Association, the ideal daily limit on daily sodium for most adults is 1,500 milligrams, and it recommends not exceeding 2,300 milligrams daily. Just a half teaspoon of salt contains 1,150 milligrams of sodium — about half your limit for the entire day.

Notably, table salt isn’t the only source of sodium. Sodium also comes from:

• Packaged snack foods (crackers, pretzels, and chips)
• Beverages
• Frozen meals
• Natural foods (cheese, olives, and some seafood)
• Certain canned foods like legumes and vegetables

Takeout and restaurant foods are a common source of sodium as well. Limiting eating out, reading food labels, using spices instead of salt, and rinsing canned goods are important tips for keeping sodium consumption to a minimum.

Bone Health

Adequate calcium and vitamin D are important for bone health, especially for those experiencing kidney disease. Dietary calcium sources include dairy, fortified beverages like almond milk, and dark leafy green vegetables. Vitamin D assists with the absorption of calcium and is found in salmon, egg yolks, and 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.

Anemia Prevention

If you experience anemia, it is especially important to get adequate iron in your diet. Dietary sources of iron include beef, oysters, tofu, beans, nuts, and some vegetables. Consuming a source of vitamin C with dietary iron helps to increase absorption. A good pairing for this is a meal such as red peppers (vitamin C) stuffed with lean ground beef (iron).

Weight Management

Individuals 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. Creating a calorie deficit with portion control and physical activity combined is the best and most efficient way to manage your weight.

5. Avoid Being Overly Restrictive

Living with lupus can feel complicated and overwhelming. Choosing the right foods to eat shouldn’t cause more confusion or stress. Following a Mediterranean diet is a research-proven way to decrease inflammation and promote a healthier, longer life — and even lose weight when combined with a calorie deficit.

Some diets like autoimmune protocol and paleo have been recommended for individuals with lupus. However, these may be unnecessarily restrictive and lack sufficient long-term research​.

When evaluating claims about a diet, it is important to consider the source: Is the guidance written by a medical or nutrition expert? Has the diet been studied in large samples and compared with other diets? Some foods may not be necessary to limit or introduce if there is no sound research on the matter. Furthermore, any exclusion of food groups may lead to nutritional deficiencies. Discuss any changes in diet with your physician or dietitian to ensure your health and safety.

The right healthy diet for you is one that you can stick to for a lifetime. It should be filled with foods that make your body feel energized and balanced. It shouldn’t cause you to sacrifice your social life. Keeping a food journal is an important tool for identifying any foods that may trigger inflammation (and therefore flare-ups). Working with your health care provider or 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 231,000 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 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.