🎁 The Lupus Holiday Plate: Feast or Flare? Your Guide to Festive Foods

The holidays are a time for joy, family, and, let's be honest, delicious food! But for the hundreds of thousands of Americans living with lupus (Systemic Lupus Erythematosus or SLE), the abundant festive spreads can sometimes feel less like a treat and more like a potential trigger for a flare.

Lupus is a chronic autoimmune condition in which the immune system mistakenly attacks healthy tissues, leading to widespread inflammation and tissue damage. There are several types of lupus, but the most common form is Systemic Lupus Erythematosus (SLE). SLE can affect a wide range of organs, including the joints, skin, kidneys, brain, heart, and lungs. The symptoms can vary greatly from person to person and can be unpredictable, often coming and going in what are known as "flares."

Though there is no such thing as the perfect “lupus diet” since every person has unique DNA variants, sensitivities, and allergies, it is important to be aware of foods that have been scientifically proven to be beneficial if you are living with lupus. In contrast, others can increase inflammation and induce symptoms or even a flare.

This holiday season, you don't have to skip the celebration! Use this guide to help you navigate the potlucks and dinner tables, choosing foods that support your health and helping you avoid those that might cause trouble.

Disclaimer: If you have certain forms of kidney disease, kidney stones, diabetes, or high blood pressure, please consult your doctor before you change your dietary habits.

Best Foods to Embrace During the Holidays

The goal is to load up on as many anti-inflammatory nutrients, antioxidants, and healthy fats that support your immune system and overall health as you can.

Food Group	Lupus-Friendly Holiday Choices	Why They Help
Vegetables	Roasted root vegetables (carrots, sweet potatoes), green beans (steamed or lightly sautéed), winter squash, large salad with dark leafy greens.	Packed with antioxidants and fiber. Sweet potatoes and winter squash are excellent sources of beta-carotene, a powerful anti-inflammatory.
Healthy Fats	Avocado (if you have guacamole or a salad), walnuts, pecans, or almonds (unsalted). Olive oil used for cooking or dressing.	Rich in omega-3 fatty acids and monounsaturated fats, which are known to reduce systemic inflammation.
Proteins	Baked or roasted turkey (lean white meat), baked salmon or other fatty fish (if available), legumes (e.g., in a lentil soup).	Lean proteins are crucial for tissue repair. Fatty fish is a top source of anti-inflammatory omega-3s (EPA and DHA).
Spices	Turmeric, ginger, rosemary, and cinnamon.	These spices are culinary superstars with proven anti-inflammatory properties. Turmeric's active compound, curcumin, is especially beneficial.

Worst Foods to Approach with Caution

These foods are often delicious parts of a traditional holiday meal, but they tend to be high in inflammatory compounds that can potentially trigger or worsen lupus symptoms.

1. Simple Sugars and Refined Carbohydrates

• The Culprit: Cookies, cakes, pies (especially crusts made with white flour), sugary drinks, and candy.

• The Problem: Refined sugars and flours cause a spike in blood sugar, which can lead to increased inflammation. Try to limit these severely or look for options sweetened with natural alternatives like stevia or monk fruit.

2. High Saturated and Trans Fats

• The Culprit: Heavily buttered mashed potatoes, deep-fried appetizers, highly processed oils (like corn or soybean oil), and the skin/dark meat of poultry.

• The Problem: These fats promote inflammation and can negatively affect cardiovascular health, which is already a concern for people with lupus.

3. Red Meat and Highly Processed Meats

• The Culprit: Large amounts of ham, sausage, pepperoni on a holiday pizza, or a huge steak dinner.

• The Problem: Red and processed meats are often high in saturated fat and may contain compounds that increase inflammatory markers. Opt for lean poultry or fish instead.

4. Excessive Alcohol

• The Culprit: Heavy consumption of beer, wine, or cocktails.

• The Problem: Alcohol can interfere with medications (like NSAIDs, immunosuppressants, and antidepressants) and is processed by the liver, adding stress to the body. However, it isn't totally off the table! Just limit consumption to one drink (if approved by your doctor) and ensure you stay hydrated with water.

5. Alfalfa Sprouts (A Lupus-Specific Warning)

• The Culprit: Alfalfa sprouts (sometimes served on salads or sandwiches).

• The Problem: This is a key food to avoid. Alfalfa contains the amino acid L-canavanine, which has been shown in some studies to stimulate the immune system and potentially trigger lupus-like symptoms in animals and flares in human patients. It's best to avoid all sprouts just to be safe.

Practical Holiday Strategy Tips

1. Eat Before You Go: Have a small, healthy, lupus-friendly snack (like an apple with peanut butter, overnight oats, or a handful of walnuts) before attending a party. This prevents you from arriving starving and reaching for the first convenient (but potentially problematic) appetizer.

2. Be a Menu Planner: If you are hosting, you have full control! If you're attending, offer to bring a guaranteed safe dish, like a large roasted vegetable platter or an anti-inflammatory bean salad.

3. Prioritize Water: Dehydration can make fatigue and other symptoms worse. Keep a glass of water nearby and sip it constantly, especially if you have a small glass of wine or an alcoholic beverage.

The holidays are about celebrating and resting. By making mindful choices about your food, you can help manage your symptoms and enjoy the season with less risk of a flare.

Now...go party! :)

Compiled By:

Kelli (Casas) Roseta

**All resources provided by this blog are for informational purposes only, not 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 are owned by morethanlupus.com. This includes materials protected by copyright, trademark, or patent laws. Copyright, More Than Lupus 2025.

Cited Sources and Resources:

• UCSF Osher Center for Integrative Health: Nutrition & Systemic Lupus Erythematosus

• Hospital for Special Surgery (HSS): Nutrition and Lupus: How to Maintain a Healthy Diet

• UMass Chan Medical School: Does the food we eat impact lupus?

• United Hospital Center Rheumatology: What Foods & Drinks to Avoid if You Have Lupus

• Clinical Research: Lupus (Systemic Lupus Erythematosus) and Diet

• PubMed: Effects of L-canavanine on T cells may explain the induction of systemic lupus erythematosus by alfalfa (This is a primary research abstract supporting the L-canavanine warning.)

• Lupus Research Alliance: Cookbook for - LUPUS AWARENESS

• LupusCorner: Turmeric: Research, Recipes, and Lupus Benefits

• Verywell Health: Natural Treatment for Lupus