Lupus Summer Eating Plan: Seasonal Foods That Fight Inflammation and Boost Energy

For all the Lupus Warriors wanting to feel good, let me let you in on a secret: lowering your inflammation, increases your energy! When the summer months roll around, you might notice more fatigue and pain due to the higher temperatures and more sun exposure. But don't worry, friends, you aren't doomed to a summer of flare-ups! Let's talk about how seasonal foods can help you build the perfect lupus summer eating plan that will support energy, manage flares, and best of all, keep you feeling your best.

Why This Lupus Summer Eating Plan Works

Can our diet really impact how we feel and manage lupus symptoms? The answer is a big YES! Research has shown time and time again that an anti-inflammatory eating approach is effective in lowering inflammation, mitigating immune response, and ultimately reducing the painful symptoms associated with lupus.

For example, this article from UCSF discusses how anti-inflammatory dietary patterns, especially those rich in antioxidants, polyphenols, and omega-3s, can reduce oxidative stress and immune responses, while improving the overall quality of life in people with lupus.

The article goes on to highlight the role of antioxidants from fruits and vegetables in counteracting oxidative stress, which is a known driver of autoimmune activity in conditions like lupus. There are 29 studies cited to support these findings! As you can see, anti-inflammatory eating patterns are well-researched when it comes to managing lupus, RA, and other autoimmune disorders.

So, how does this play into our lupus summer eating plan? When we adopt a seasonal eating pattern and build our meals around fresh produce, we're creating a more anti-inflammatory approach, naturally. Not only will this support your body and reduce symptoms, but there are many other benefits to this as well!

More Benefits of Seasonal Eating

Seasonal eating has many benefits for those living with lupus:

• Cost-Effective - Produce that's in season is often more affordable, helping keep grocery bills manageable. This is such a huge benefit in my opinion, especially with the rising cost of food!

• Provides More Variety - Eating seasonally makes it easy to eat the rainbow and naturally rotate the vitamins and antioxidants your body receives. As the seasons change, you'll switch up what's on your plate naturally!

• Keeps Meals Interesting - Eating the same thing day after day can make healthy eating a bore. Changing up what's on your plate keeps mealtimes from getting boring, which makes it easier to stick with anti-inflammatory eating long-term.

• Encourages New Foods - Each change in season brings a chance to try something new. You might be surprised as you try something you might have never considered, and it becomes a new favorite.

Better Nutrition with Seasonal Eating

One of the biggest benefits of taking a seasonal eating approach is the boost to your overall nutrition. Summer produce is often loaded with water-rich fruits and vegetables, which is an added bonus for Lupus Warriors who need to prioritize hydration in the heat. Seasonal foods like berries, zucchini, cucumbers, and fresh herbs are packed with anti-inflammatory compounds, fiber, and vitamins that can help:

• Boost immunity

• Fight inflammation

• Support kidney health

• Improve energy

• Soothe digestion

Adding more of these fresh foods to your plate can be a delicious way to help manage flares, fatigue, and inflammation.

Getting Started with a Lupus Summer Eating Plan

Summer is a fantastic season for eating fresh, colorful produce. If you’re looking to reduce symptoms, feel better in the heat, and stay nourished in a fun and simple way, this is your season to shine! In the summer months, produce is bountiful, and this means plenty of variety and ease with seasonal eating.

If you have access to a farmer’s market or a local CSA (Community Supported Agriculture box), this is the perfect time to join. You’ll get locally grown, in-season produce, and maybe even discover a new favorite!

Ready for specifics on how to put your own lupus summer eating plan into action? Let's dive into the details and learn what's in season this time of year.

Summer Vegetables

Tomatoes - Tomatoes are rich in lycopene, a powerful antioxidant that supports heart and skin health, two common areas of concern for those with lupus. Use them in salads, on sandwiches, or make them into a quick, summer salsa.

Zucchini - This hydrating, low-calorie veggie is easy on digestion and high in vitamin C and fiber. I love spiralizing it into zucchini noodles or grilling thick slices with olive oil and herbs.

Cucumbers - Cucumbers are incredibly hydrating and refreshing, making them a perfect summer food. They’re great in salads, infused water, or dipped in hummus for a quick, cooling snack.

Bell Peppers - Bright, crunchy, and rich in vitamin C, bell peppers help fight inflammation and support immunity. Enjoy them raw, grilled, or stuffed with quinoa and veggies.

Summer Fruit

Blueberries - Blueberries are packed with antioxidants that protect against cell damage and support brain health. I love adding them to smoothies, oatmeal, or just eating them by the handful at peak ripeness.

Watermelon - What screams summer louder than watermelon? This is my absolute favorite food of summer and you can catch me eating it constantly! High in water content and low in sugar, watermelon is ideal for staying hydrated. It also contains lycopene and vitamin A. Try it in fruit salads for a refreshing treat.

Cherries - Cherries contain anthocyanins, which have been shown to reduce inflammation and support joint health. Enjoy them fresh or add to yogurt or chia pudding for a sweet treat. I love buying cherries to wash, de-pit, and pop in the freezer for later as well.

Peaches - Peaches are high in fiber and vitamin C, and their natural sweetness makes them a perfect dessert swap. Slice them over salads or grill them with a sprinkle of cinnamon for the perfect summer treat!

More Fun Ways to Incorporate Summer Produce

These are just a few of the fruits and veggies in season during the summer months. Explore your local produce section or farmer's market to see what’s fresh near you!

My recommendation is to try one new fruit or vegetable each week to gradually expand your diet and enjoy the benefits of seasonal eating. And don't forget to make it fun! Here are a few more easy ideas:

• Add sliced fruit to your infused water

• Throw summer veggies on the grill

• Build a "rainbow salad" with seasonal colors

• Make smoothie bowls with berries and peaches

• Snack on raw veggies with hummus or guac

• Aim to include an extra serving of vegetables at every meal to boost nutrition

Seasonal eating is one of the simplest ways to care for your body, fight inflammation, and keep meals interesting, especially when managing lupus in the summer heat!

Personalize These Lupus Summer Eating Plan Ideas

I'm a big believer in customizing nutrition recommendations to your own life and tastes. I help each and every one of my clients find their own personal path to health. The most important thing to remember when creating your own lupus summer eating plan is that it has to work for you! That's how we create sustainability and long-term change.

So, if you're looking for a more personalized approach to your lupus summer eating plan, I'm here for you! As the Lupus Dietitian, my mission is to demystify healthy eating, cut through the clutter, and help you learn to implement strategies that will move the needle. I take a whole-body approach and address what's going on with you with a big picture view. We look at diet, lifestyle, sleep, stress, self-care, movement, joy, and your relationship with your body. No matter how overwhelmed you feel right now with your diagnosis, I am confident we can find a path towards success that works for you!

 Connect with me to get started with a personalized plan to support your energy, reduce flares, and feel your best, season after season. You can also check out my programs by clicking the button below.

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