Lupus diet and nutrition 101

Living a symptom free life from lupus requires a holistic approach to health, and one of the key aspects to consider is diet and nutrition. In this post, we’ll explore the connection between lupus and nutrition, focusing on utilizing diet choices to help manage symptoms and enhance overall well-being. Whether you’re newly diagnosed or seeking ways to optimize your lupus management, this post will provide insights into crafting a lupus-friendly diet.

Understanding Lupus and the impact nutrition has

Lupus is an autoimmune disease where the immune system mistakenly attacks healthy tissues, leading to inflammation and a range of symptoms. Nutrition plays a crucial role in managing lupus, as certain foods can either exacerbate inflammation or contribute to anti-inflammatory responses in the body. One study found diet directly affects the state, severity, and progression of SLE.¹ This makes educating ourselves and finding a diet that works with our Autoimmune diseases a top priority. 

For personalized guidance on your lupus diet and nutrition, consult with your healthcare team, including a registered dietitian, to develop a plan that suits your unique needs and contributes to your well-being. 

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Key Elements of a Lupus-Friendly Diet:

1. Anti-inflammatory foods: Incorporating anti-inflammatory foods is paramount for individuals with lupus. Foods that are known for their anti-inflammatory properties like;  

A great place to start would be The Autoimmune Protocol diet. The AIP diet is an elimination diet that consists of reintroductory phases. Rooting out hidden food sensitivities and ultimately finding what foods work best with your body. Check out our post “The Autoimmune Protocol 101” for more information on the foods that are allowed, reintroductory phases, etc. 

2. Using food as medicine: Utilizing natural remedies and anti-inflammatory foods is a great way to manage your disease through diet/ lifestyle changes. Let’s look at foods that are beneficial to those with lupus and why. 

• Fatty Fish (Salmon, Mackerel, Sardines): Rich in omega-3 fatty acids, these fish have anti-inflammatory properties that can help reduce inflammation associated with lupus. Omega-3s also support heart health, which is important for individuals with lupus who may be at an increased risk of cardiovascular issues.
• Colorful Fruits and Vegetables (Berries, Spinach, Kale): Packed with antioxidants, vitamins, and minerals, colorful fruits and vegetables can help combat inflammation and provide essential nutrients. Berries, in particular, contain polyphenols that may contribute to overall well-being.
• Turmeric: The active compound in turmeric, curcumin, has powerful anti-inflammatory and antioxidant properties. Including turmeric in your diet, whether in curries or turmeric tea, may help manage inflammation associated with lupus. To activate the curcumin in turmeric it must be paired with black pepper! 
• Whole Grains (Quinoa, Brown Rice, Oats): Whole grains provide fiber, vitamins, and minerals, promoting digestive health and overall well-being. They are a good source of complex carbohydrates that can help stabilize blood sugar levels, important for individuals with lupus.
• Legumes (Lentils, Chickpeas, Black Beans): Rich in protein, fiber, and various nutrients, legumes are a nutritious and plant-based protein source. They also provide antioxidants and anti-inflammatory compounds, contributing to a well-rounded lupus-friendly diet.
• Nuts and Seeds (Walnuts, Chia Seeds, Flaxseeds): Packed with omega-3 fatty acids, nuts, and seeds offer anti-inflammatory benefits. They also provide a good source of protein, fiber, and essential minerals that support overall health.
• Greek Yogurt: Greek yogurt is a rich source of protein and probiotics, which are beneficial for gut health. Maintaining a healthy gut microbiome can positively impact the immune system, an important consideration for individuals with lupus.
• Green Tea: Green tea contains polyphenols and antioxidants that have anti-inflammatory properties. Regular consumption of green tea may contribute to reducing inflammation and supporting overall health.
• Berries (Blueberries, Strawberries, Raspberries): Berries are rich in antioxidants, such as anthocyanins, which may help reduce inflammation. They are also low in calories and high in fiber, making them a nutritious and flavorful addition to a lupus-friendly diet.

It’s important for individuals with lupus to work closely with healthcare providers, including registered dietitians, to tailor their diet to their specific needs and preferences. A personalized approach takes into account individual health conditions, medications, and potential food sensitivities.

3. Hydration and Lupus Flares: Staying well-hydrated is crucial for lupus management. Proper hydration helps maintain kidney function, a vital consideration for those with lupus. On top of drinking water, I also love to drink coconut because it has 5 essential electrolytes that aid in hydration. I love adding coconut water to smoothies or just drinking it straight from the bottle. ZICO coconut water is my preferred brand because it is made with only one ingredient – coconut water. 

Navigating Lupus-Specific Dietary Challenges:

1. Limiting Processed Foods: Processed foods often contain additives and preservatives that can trigger inflammation and exacerbate lupus symptoms. Opt for whole, unprocessed foods to reduce the intake of potentially harmful additives.

2. Managing Medication-Related Nutrient Depletion: Certain lupus medications may deplete essential nutrients. Work closely with your healthcare provider to identify potential nutrient deficiencies and consider supplementation if necessary. Nutrient-rich foods and supplements can help bridge the gap.

Creating Your Lupus Diet Plan:

1. Consulting with a Registered Dietitian: Seeking guidance from a registered dietitian with expertise in autoimmune conditions can provide personalized recommendations. They can help you create a well-balanced and nutritionally sound diet plan tailored to your specific needs and preferences.

2. Keeping a Food Diary: Maintaining a food diary can be a valuable tool to track your dietary choices and identify patterns in your lupus symptoms. This self-awareness can empower you to make informed decisions about your diet and its impact on your overall well-being. Check out our Resource Library where we have a free medical binder printable set that comes with diet and symptom trackers! 

Incorporating a lupus-friendly diet into your lifestyle is a proactive step toward managing symptoms and enhancing your overall quality of life. By focusing on anti-inflammatory foods, hydration, and addressing lupus-specific dietary challenges, you can take control of your nutrition and promote a healthier, more balanced life with lupus.

Citations:

1. NAGARKAR, AKANKSHA. “Does the Food We Eat Impact Lupus?” UMass Chan Medical School, 28 May 2023, www.umassmed.edu/lupus/blog/blog-posts/2023/05/food-for-thought-does-the-food-we-eat-impact-lupus/. Accessed 18 July 2023.‌