Lupus is a long-term autoimmune disease that can cause inflammation and damage in different parts of the body. No food can cure lupus, but certain options may help ease symptoms and support better health.
This article outlines 11 specific foods that are beneficial for those managing lupus. Each one has been selected based on its ability to support the immune system, reduce inflammation, and provide consistent energy.
1. Fatty Fish (Salmon, Mackerel, Sardines)
Fatty fish are rich in omega-3 fatty acids, which support heart health and may reduce inflammation. These fats have been shown to lower levels of certain immune proteins linked to autoimmune flare-ups.
Benefits of Omega-3s
- May lower risk of cardiovascular complications
- Can reduce stiffness and joint pain
- Supports brain function and mood balance
Aim to eat fatty fish twice per week for the best results. Wild-caught options tend to have higher nutrient density.
2. Spinach and Leafy Greens
Leafy greens like spinach, kale, and collard greens are packed with fiber, vitamins A, C, K, and essential antioxidants. These nutrients help protect cells from oxidative stress, which is elevated in people with lupus.
They’re also a good source of magnesium, which supports nerve and muscle function.
A Note on Oxalates
For some, high-oxalate greens may irritate kidneys if there’s existing damage. Choose a mix of greens and discuss intake with a dietitian if you have kidney issues.
3. Berries (Blueberries, Strawberries, Raspberries)
Berries are loaded with polyphenols and antioxidants that help fight inflammation. Their vibrant colors come from anthocyanins, known for their ability to neutralize harmful free radicals.
Why Berries Work
- They have a low glycemic index
- Rich in fiber for digestive health
- Can help regulate immune response
4. Olive Oil
Extra virgin olive oil is a powerful source of monounsaturated fats and oleocanthal, a compound with anti-inflammatory effects similar to ibuprofen.
It supports cardiovascular health and may reduce joint inflammation when used as a main fat source in the diet.
Using Olive Oil Right
Use it as a salad dressing, or drizzle over cooked vegetables. Avoid high-heat cooking to preserve its beneficial compounds.
5. Turmeric
Turmeric contains curcumin, which may help reduce inflammation by blocking inflammatory pathways in the body. It has been studied for its effects on autoimmune conditions and joint discomfort.
Tips for Absorption
Pair turmeric with black pepper and healthy fats to improve curcumin absorption. Add it to soups, teas, or stir-fries regularly.
6. Walnuts
Walnuts are rich in alpha-linolenic acid (ALA), a plant-based omega-3. They also offer antioxidants and fiber, which may support brain health and lower inflammatory markers.
A handful a day makes for a great snack or salad topping.
7. Avocados
Avocados are dense in potassium, fiber, and heart-healthy fats. They support stable energy levels and can help regulate cholesterol.
Their anti-inflammatory profile makes them an excellent food for joint support.
Serving Ideas
Spread on toast, blend into smoothies, or dice into a fresh salad. A half to one avocado daily can be beneficial.
8. Sweet Potatoes
Sweet potatoes contain beta-carotene, a precursor to vitamin A, which supports immune balance. They are also high in fiber and potassium.
This complex carbohydrate provides steady energy without spiking blood sugar levels.
9. Green Tea
Green tea contains catechins, especially EGCG, which have been studied for their anti-inflammatory and immune-regulating properties.
Drinking Green Tea
Drink one to two cups per day. Avoid adding sugar and steer clear of overly processed varieties for maximum benefit.
10. Pumpkin Seeds
Pumpkin seeds are a plant-based source of zinc, magnesium, and protein. Zinc plays a role in immune regulation, and magnesium can help reduce fatigue and muscle cramping.
They also contain tryptophan, which may support better sleep, which is important for those with lupus fatigue.
11. Beets
Beets contain betalains, compounds that give them their deep red color and offer antioxidant and anti-inflammatory support.
They also support liver health and circulation, making them helpful for energy and detoxification pathways that may be overburdened in lupus.
Wrapping Up
Managing lupus through food doesn’t replace medical treatment, but the right diet can ease symptoms and improve quality of life. These 11 foods are packed with nutrients that support immune health, reduce inflammation, and help protect the body from further damage.
