Lupus & Nutrition: Is There a Perfect "Lupus Diet?"
- rosetakelli
- Jun 12, 2018
- 7 min read
Updated: Jun 15, 2024
Introduction
I know what you are thinking:
Really? Do we have to talk about dieting?
Fear not, my faithful friends; before I lose you, the answer is “no.” You are not about to spend your precious time reading a blog about calorie restriction and starvation. Like most of the general population, I do not like to diet. On the contrary, I like to eat. Then why, you ask, am I writing a diet blog? Let me clarify: First, there is a difference between dieting and the idea of eating nutritiously. Second, if you are committed to living your best life with lupus, there are certain tools you need to strap to your “lupus tool belt.” Nutrition is one of the best assets you have, and it is important to learn how to use it wisely for your benefit.
I can say with certainty that during my 33 years of living with this illness, there are certain eating habits I know exacerbate my lupus symptoms. We are all unique creations with destined sensitivities, allergies, and things that we put into our bodies that simply do us more harm than good. Nodding your head "yes"? I thought so. See, this isn’t so bad, right? This blog is not intended to tell you the nutritional formula that is exactly right for you, but rather to provide you with information and resources that you can use, working with your doctor, to make the healthiest choices for your body and your disease.
A 2020 review looking at the optimal diet for regulating the immune system in SLE concluded that the following dietary characteristics might modulate inflammation:
low in calories
low in protein
high in fiber
high in polyunsaturated fatty acids
high in vitamins and minerals
high in polyphenols
Take a look at these popular diet plans that have been the talk of discussion recently in the lupus community. One might be a good fit for you and, possibly, just the answer you were looking for in your "lupus diet” dilemma.
The Lupus Diet Plan
Even in 2024, many people are still unfamiliar with the critical role that nutrition can play in soothing and healing not only their lupus symptoms but also the side effects of common lupus medications. Registered dietitian Laura Rellihan, who wrote The Lupus Diet Plan, found that to be the case after years of struggling with debilitating lupus symptoms. She discovered that through nutrition, she could dramatically improve how lupus affected her by simply changing what she ate. In The Lupus Diet Plan, she designed integrated meal plans, anti-inflammatory recipes, handy food lists, and over 100 simple and delicious recipes.
Her meal plans include:
The Basic Lupus Diet Meal Plan: A general anti-inflammatory diet plan
The Flare Soother Meal Plan: Treats symptom flares
The Kidney Care Meal Plan: Supports damaged kidneys with recipes low in sodium, fat, and potassium.
Having read the book and having penned the foreword, I personally feel The Lupus Diet Plan is a must-have addition to your culinary and lupus book collection. This diet provides an excellent education into the science behind the food while supporting the emotional journey with gratitude and wellness charts.
For more information on The Lupus Diet Plan, please click here.
The DASH Diet
The DASH diet is a popular dietary pattern for those suffering from hypertension (high blood pressure), but it has also become increasingly popular among those who have lupus and other inflammatory conditions that affect the cardiovascular system. Promoted by the U.S. National Heart, Lung, and Blood Institute, The DASH diet was voted the best diet for 2018 by TIME Magazine and is recommended by the U.S. Department of Agriculture as one of its ideal eating plans.
The DASH Diet stands for Dietary Approaches to Stop Hypertension. Over 1 billion people are affected by hypertension, and in a recent lupus study, 40% of the women in the trial (under the age of 40) were considered to be hypertensive. This led researchers to create a diet plan that provided a large amount of particular nutrients that have been shown to protect individuals against the risk of increasing high blood pressure.
The diet focuses on fruits, vegetables, whole grains, and low-fat dairy foods, and also includes meat, fish, poultry, nuts, and beans. You will notice limited inclusion of sodium, sugar-sweetened foods and beverages, red meat, and added fats.
Talk to your doctor about whether the DASH Diet is the right nutritional path for you, particularly if you suffer from high blood pressure, cardiovascular disease, or diabetes.
For more information on the DASH Diet, please click here.
The Mediterranean Diet
Have you ever visited Greece, or a surrounding area, or watched a travel documentary and noticed the healthy eating habits of the Mediterranean people? The “Mediterranean Diet” gets its name from those countries that are linked to better health and longevity.
The Mediterranean Diet meal plan is high in fruits and vegetables, as well as healthy fatty foods like fish, nuts, and olive oil. Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. Since cardiovascular disease is the number one cause of death in SLE, it is important to be proactive with protecting your heart.
The Mediterranean diet focuses on:
Mainly plant-based foods, whole grains, vegetables and fruits, legumes, and nuts
Eating healthy fats such as olive oil and canola oil
Using herbs and spices and eliminating salt
Limiting red meat consumption
Increasing fish and poultry consumption
Making mealtimes a relaxed and enjoyable experience of sharing and socialization, not just hurried stuffing
And even drinking red wine in moderation (optional)
This meal plan was also noted as a top diet by TIME Magazine. For more information on the Mediterranean Diet, click here.
The Anti-Inflammatory Diet
This diet was developed by Dr. Andrew Weil, a Harvard-trained natural and preventative medicine physician and pioneer, who believes there is a clear connection between the foods we eat and the level of inflammation in our body. The anti-inflammatory diet is intended to provide prolonged energy, a variety of essential vitamins and minerals, and important fatty acids needed to maintain your body’s optimum health.
The Anti-Inflammatory Diet focuses on:
An increase of specific fruits and vegetables
A decrease of saturated and trans fats
A good source of omega-3 fatty acids, such as fish or fish oil supplements and walnuts
A decrease in refined carbohydrates such as pasta and white rice
A variety of whole grains such as brown rice and bulgur wheat
Lean protein sources such as chicken
Decreasing red meat and full-fat dairy food intake
Avoiding refined foods and processed food.
Incorporating spices that have been shown to have anti-inflammatory effects, such as ginger, curry, and turmeric
For more information on the Anti-Inflammatory Diet, click here.
The Vegetarian Diet
Following a vegetarian diet is similar in many ways to the Anti-Inflammatory and Mediterranean Diets, with the exception of meat, fish, and poultry. Those who follow a vegetarian diet generally have a higher intake of important nutrients. A vegetarian diet should include a diverse mix of fruits, vegetables, grains, healthy fats, and proteins.
Eating nutrient-dense whole foods like fruits, vegetables, and whole grains will supply a range of important vitamins and minerals to fill in any nutritional gaps in your diet.
A few healthy foods to eat on a vegetarian diet are:
Fruits: apples, bananas, berries, oranges, melons, pears, peaches
Vegetables: leafy greens, asparagus, broccoli, tomatoes, carrots
Grains: quinoa, barley, buckwheat, rice, oats
Legumes: lentils, beans, peas, chickpeas
Nuts: almonds, walnuts, cashews, chestnuts
Seeds: flaxseed, chia, and hemp seeds
Healthy fats: olive oil, avocados
Proteins: tempeh, tofu, seitan, natto, nutritional yeast, spirulina, eggs, dairy products
Take care not to become deficient in nutrients usually provided by animal products.
Additionally, including “resistant starches” such as potato starch and oatmeal has been shown to provide positive immune system effects, as they resist digestion and go to the large intestine where beneficial bacteria thrive on them.
Intermittent Fasting
While most diets focus on what to eat, intermittent fasting is all about when you eat. With intermittent fasting, you only eat during a specific time. Intermittent fasting works by prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat. Studies show that intermittent fasting may have beneficial effects on various autoimmune diseases, such as type 1 diabetes, rheumatoid arthritis, and systemic lupus erythematosus, by reducing inflammatory markers, modulating the immune system, altering and improving gut microbiota, and enhancing cellular repair.
The intermittent diet focuses on limiting the hours of your eating, though there are several approaches you might take. For example:
Limit the hours each day that you eat, such as 16/8 (fasting for 16 hours and eating for 8 hours).
Limit your food intake on certain days, such as the 5:2 approach (eating regularly for five days, then for the other two days, limiting yourself to one 500–600 calorie meal).
Intermittent fasting allows for a range of different foods to be eaten and enjoyed. Sharing good, nutritious food with others and savoring the mealtime experience adds satisfaction and supports good health.
For more information on Intermittent Fasting, click here.
On a personal note, I have tried many of the above food lifestyles, and intermittent fasting is my favorite. It has helped regulate my blood sugars that were too high from long-term corticosteroid use, helped rev up my metabolism, and lowered sugar cravings. I am currently on a 18/6 (fast for 18 and eat for 6 hours) with no calorie “restriction.” I rarely find myself overeating.
Intermittent fasting is a lifestyle choice for me that was recommended by Dr. Thomas (The Lupus Encyclopedia), who not only incorporates intermittent fasting into his living habits but recommends it to his patients as well.
*Note: morethanlupus.com is not endorsing any of the above-mentioned diets. Furthermore, be cautious of any "guru" or book that says lupus can be "cured" by a diet, smoothie, supplement, or anything else. No scientific claims have been declared in research to cure lupus or stop the disease. The diets above are suggestions for you to discuss with your doctor. Always speak to a medical professional before drastically changing your eating habits or before starting any supplements or vitamins.
Written By Kelli Roseta
**All resources provided by this blog are for informational purposes only, and are not intended to replace the advice of a medical professional. Kelli encourages you to always contact your medical provider with any specific questions or concerns regarding your illness. All intellectual property and content on this site and in this blog is owned by morethanlupus.com. This includes materials protected by copyright, trademark, or patent laws. Copyright, More Than Lupus, 2024.
Sources:
Immunomodulatory Effects of Diet and Nutrients in Systemic Lupus Erythematosus (SLE): A Systematic Review - PMC (nih.gov)
Immunomodulatory Effects of Diet and Nutrients in Systemic Lupus Erythematosus (SLE): A Systematic Review - PMC (nih.gov)
Updated, June 2024
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