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Lupus & your diet

Let's talk about lupus & your diet. Everyone is guilty of buying groceries that aren’t the healthiest of options. Everyone should try to avoid eating these foods regularly, especially those with lupus.

Although there is no specific diet set for someone with lupus, most people with lupus will learn what their triggers and allergies are therefore know what foods to avoid.

Here is a list of foods that you may want to think about adding to your trolley next time you go shopping.

Foods rich in omega 3

Omega 3 has been shown to reduce inflammation and the risk of having a lupus flare up. They are also good at lower cholesterol level, which has a major effect on the health of your heart.

  • Fish – Salmon, tuna, mackerel, prawns and sardines

  • Nuts and seeds – Walnuts, flaxseeds and chai seeds

  • Plant oil – Olive oil and flaxseed oil

  • Tofu, yoghurt and eggs

Foods high in vitamin D

Most people with lupus will also have a vitamin D deficiency. Vitamin D helps to support a healthy immune system, so it is important that you try to keep within the recommended intake levels.

  • Oily fish – Sword fish and herring

  • Mushrooms

  • Egg yolks

  • Fortified foods – Orange juice, cow’s milk and some breakfast cereals

Antioxidant foods

Foods high in antioxidants are very good for every part of your body, so it is important that you always try to include them in your diet.

  • Berries

  • Beans

  • Pecan nuts

  • Turmeric

  • Dark chocolate

  • Leafy greens

Healthy carbohydrates

Many people say that a lot of carbohydrates is not good for you, however if you choose the right ones, they can have a very positive effect on your health. It is important that you stay away from the processed carbohydrates as these have little to no health benefits. Try to stick to the whole grain or whole wheat options.

  • Brown rice

  • Barley

  • Quinoa

  • Rye or wholemeal bread

  • Steel cut oats

Colourful foods

Foods come in all different colours, and research has shown that at least 5 servings of fruit or veg a day can help to bring down inflammation in the body

  • Spinach

  • Avocado

  • Strawberries

  • Raspberries

  • Kale

  • Broccoli

  • Blueberries

  • Citrus fruits – Lemon, lime and orange

Calcium rich foods

Some of the medications that are used to treat lupus can affect the body’s ability to absorb calcium. It is important that you include it in your diet to keep your bones and muscles healthy.

  • Dairy – Cheese, yoghurt and milk

  • Sardines

  • Broccoli

  • Soybeans

  • Dark leafy veg

  • Fortified foods – Orange juice and breakfast cereals


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