Learning you have a lifelong autoimmune condition like lupus can be overwhelming. While you may feel a sense of relief after finally receiving a diagnosis, you may also have lots of questions. Lupus, technically known as systemic lupus erythematosus (SLE), is a complex disease that affects multiple systems throughout the body. When a person has lupus, the immune system mistakenly attacks healthy tissue, causing inflammation in the joints, skin, blood cells and even organs. It is believed to be triggered by a combination of genetic, environmental, immune and hormonal factors. 

While the effects can be serious and life-changing, there are plenty of science-backed and expert-recommended strategies that can help you feel better and manage your symptoms. “Medications help, but what you eat, how you move, and how you manage stress can either fuel or fight inflammation,” says Tiffany Marie Hendricks, M.D. While every person’s lupus journey is different, dietitians and doctors recommend these five supportive diet and lifestyle shifts to manage your symptoms and improve your overall health and quality of life. 

1. Eat More Plants

The foods you eat play a pivotal role in managing symptoms. And experts agree that adding more plants—like fruits, vegetables, whole grains and beans—to your plate is a great place to start. “Plants are rich in polyphenols, natural compounds that help reduce inflammation in the body and can help you manage symptoms of lupus,” says Ana Pruteanu, M.S., RDN. In one study, over 80% of people with lupus said eating more vegetables and/or less processed foods, sugar, gluten, dairy and carbohydrates improved their symptoms.

What makes plant foods so beneficial? One reason may be their high fiber content. “Fiber supports gut bacteria, which produce helpful compounds like short-chain fatty acids,” says Pruteanu. Research has found that people with lupus often experience gut dysbiosis, or an imbalance of bacteria in the gut. Eating more fiber may improve the diversity of these microbes, which may help to support immune function and fight inflammation.

2. Minimize Stress

Stress affects everyone. But for people living with lupus, it can be especially detrimental. While stress can cause inflammation and health issues in people without autoimmune conditions, it can actually trigger lupus flares and worsen symptoms in those with the disease. Health experts suspect it does this by disrupting the immune system, making the body more susceptible to flares. If that weren’t trouble enough, unchecked chronic stress can lead to unhealthy coping habits like smoking, drinking or skipping medications, all of which can increase lupus activity.

According to Hendricks, stress management isn’t a luxury for people with lupus. It’s a daily necessity. Stress-reducing habits like walking, journaling, breath work and setting healthy boundaries can go a long way in managing symptoms and supporting your overall well-being. While research is continuing to evolve, therapies like mindfulness-based stress reduction have shown promising results in managing symptoms, reducing perceived stress and even easing depression.

3. Boost Your Vitamin D

“Low vitamin D levels are common in lupus, especially because sunlight (a source of vitamin D) can trigger flares,” says Hendricks. Because vitamin D plays a crucial role in immune system regulation, low vitamin D levels can make it harder for your body to fight off infections and may worsen lupus symptoms. 

Vitamin D does more than support your immune system. It’s also essential for fighting inflammation and supporting glucose metabolism and cell growth. This hard-to-get vitamin also plays a critical role in promoting calcium absorption in the gut, which is necessary for strong, healthy bones. And it’s essential for people with lupus, as the combination of low vitamin D levels and long-term use of corticosteroids (a common treatment for lupus) may also increase your risk of osteoporosis, explains Kaitlyn Comeau, RD. “This means it’s important to eat foods rich in vitamin D like fortified dairy or plant milks, salmon and egg yolks, and in calcium like leafy greens, fortified products and tofu,” she says. If you don’t eat these foods regularly, speak to your health care provider to find out if you need calcium or vitamin D supplements.

4. Add Omega-3s to Your Diet

Omega-3 fats are one of the best inflammation-fighting nutrients you can add to your plate. “Omega-3 fatty acids have been shown to decrease inflammation, improve symptoms of lupus, and may also help protect the kidneys,” says Melinda Steele, M.D., DipABLM. Yet, few of us eat enough of these beneficial polyunsaturated fats, especially since they’re found in very few foods. The best way to get them is from fatty fish like salmon, mackerel, anchovies, herring and sardines.

While most research has linked symptom improvement with omega-3 fatty acid supplements, replacing other fat sources with omega-3-rich fats may also have a powerful effect. For instance, one study of people with lupus found that increasing omega-3 fat intake by 1,000 milligrams for every 1,000 calories they consumed daily helped ease their symptoms and even improved sleep, something many people with lupus struggle with.

5. Stay Active

Exercise and physical activity can be especially challenging, thanks to the stiffness and fatigue often caused by lupus. However, making movement a regular part of your routine can help reduce symptoms and lower the risk of common co-occurring conditions, such as heart disease and osteoporosis. “Daily movement is essential for decreasing stiffness, boosting energy levels and protecting heart health,” says Steele. “The key is finding gentle, consistent activities that feel good and work for your body.”

Currently, there is no universal physical activity recommendation for people living with lupus. However, several studies have found that aerobic and resistance training may reduce fatigue, depression and cardiovascular disease risk while improving strength, function, endurance and quality of life.

The Bottom Line

A lupus diagnosis can be overwhelming, but small, daily choices can make a big difference. Prioritizing anti-inflammatory foods like fruits, vegetables, whole grains, beans and fatty fish and making sure you consume sufficient vitamin D is a great start. But it’s not just about diet. Physical activity and stress management can also help support your immune system and improve your overall quality of life. There’s no one-size-fits-all approach to managing lupus, but these lifestyle shifts can empower you to control what you can and feel supported on your health journey.