Anti-Inflammatory Diet for Sjögren's Disease
- Cristina Montoya, RD
- Jul 26
- 8 min read
Updated: Aug 30
Understanding Sjögren's Disease (SjD)
Living with Sjögren's Disease (SjD) can significantly impact your food choices. Sjögren's is a systemic autoimmune disorder affecting the entire body. It’s never just dryness.
The hallmark symptoms include dry eyes, dry mouth, and joint pain. However, Sjögren's can lead to serious complications such as profound fatigue, chronic pain, major organ involvement, neurological and gastrointestinal manifestations, and even lymphomas.
In this article
As a dietitian living with Sjögren's Disease since childhood, I understand the need to change our diets to alleviate symptoms. These symptoms can include dry mouth, burning mouth syndrome, difficulty swallowing, heartburn, abdominal pain, bloating, gastroparesis, and fluctuations between constipation and diarrhea.
Anti-inflammatory Diet for Sjögren's Disease
Results from the "Living with Sjogren's" survey, conducted by the Sjogren's Foundation in 2021, revealed that one in three individuals with Sjögren's Disease has changed their diet.
Key Principles of an Anti-Inflammatory Diet
Although there is no clear definition for an anti-inflammatory diet, the Mediterranean Diet is recognized for its abundance of anti-inflammatory compounds. It has been associated with pain relief and improved overall vitality in individuals with Rheumatoid Arthritis and other rheumatic conditions.
While the Mediterranean Diet has some benefits in reducing the risk of developing Sjogren's disease, its impact on improving overall symptoms remains largely unknown.
Focus on Whole Foods: Emphasize daily consumption of fruits, vegetables, whole grains, fermented dairy products, legumes, nuts, seeds, lean proteins, and healthy fats in your meals.
Avoid Ultra-Processed Foods: Reduce your intake of refined sugars, pastries, cakes, sauces (e.g., ketchup, mayonnaise), trans fats, excessive sodium, artificial additives and preservatives, and excessive artificial sweeteners, as they can exacerbate inflammation.
Incorporate Omega-3 Fatty Acids: Aim for at least two servings of Omega-3-rich foods per week, such as salmon, sardines, walnuts, hemp seeds, and flax seeds, to support immune health.
Spices for Healing: Use anti-inflammatory spices like turmeric, ginger, rosemary, cilantro, parsley, nutmeg, and cinnamon liberally in your cooking.
Combine Protein Sources: Include plant-based proteins such as beans, garbanzo beans, lentils, soy, and hemp seeds. They're rich in protein, soluble fiber, and carbohydrates with a low glycemic index, providing energy throughout the day.
Don't forget the benefits of lean animal products! When eaten in moderation, these foods offer greater protein bioavailability and absorption, as well as essential nutrients like iron and vitamin B12. These nutrients are important for individuals with Sjögren's who are at risk of developing iron-deficiency anemia.
Hydration: Aim to drink at least 8 cups of water a day and consider herbal and green teas, which can offer additional benefits for hydration and antioxidants.
🫐Enjoy a Whole-Grain Power Breakfast for immune support!
Best Foods for Sjögren's
Prebiotics, Fermented Foods, and Probiotics
Individuals with Sjögren's disease, without associated diseases, have a reduced and altered diversity of gut microbiota compared to their healthy counterparts.
Studies have identified specific bacterial changes in tear film, oral, and fecal samples of Sjögren's patients, indicating shifts in microbial communities.
Providing our gut bacteria with a diverse range of prebiotic fibers, fermented foods, and probiotics (under expert advice) can result in significant improvements not only in gut health but also in oral and eye health.
Prebiotics: The Food for Probiotics
Found in: garlic, onions, leeks, shallots, savoy cabbage, chickpeas, lentils, red kidney beans, soybeans, nectarines, white peaches, watermelon, pomegranates, dates, figs, barley, rye, wheat, oats, cashews, and pistachios.
Resistant Starches
These are carbohydrates that resist digestion in the small intestine but can be fermented by your gut bacteria.
Found in: barley, overnight oats, white beans, lentils, green bananas and peas, cooked, cooled, reheated potatoes, and white rice.
The gut bacteria utilize prebiotics and resistant starches to produce short-chain fatty acids, particularly butyrate, which helps maintain gut permeability and reduce gut inflammation.
Probiotics: Beneficial Bacteria
Probiotics are bacteria that, when consumed in the proper amount, can provide health benefits. While we are unable to digest prebiotics, probiotics can.
Probiotics containing strains such as Lactobacillus and Bifidobacterium are beneficial for gut health, especially if you are experiencing irritable bowel syndrome. However, expert guidance is recommended.
Dr. Laing, the president of the Sjögren's Society of Canada, noted that probiotics containing Lactobacillus Reuteri have demonstrated a reduction in oral Candida buildup in patients with Sjögren's.
Further research is needed.
Fermented Foods and Beverages
Fermented foods are not probiotics, but they contain live bacteria beneficial for gut health.
Found in: sauerkraut, kimchi, kefir, kombucha, miso, tempeh, yogurt.
🍚Enjoy this *Crispy Quinoa Breakfast Bowl to feed your good gut bugs
Foods Rich in Polyphenols and Antioxidants
Are you consuming your five servings of fruits and vegetables daily? If not, you're not alone.
In 2023, only 24% of Canadian adults followed these guidelines, suggesting that at least 2 out of 3 adults aren't eating enough fruits and vegetables.
Here are compelling reasons to incorporate these powerful foods to help reduce inflammation.
Polyphenols are compounds found in a variety of plant foods with anti-inflammatory and antioxidant properties. They are emerging as a complementary therapy to alleviate symptoms of rheumatoid arthritis.
Red Foods Fight Inflammation
Red-colored fruits and vegetables are high in phytonutrients with antioxidant, anti-inflammatory, and immune-modulating properties, such as ascorbic acid (Vitamin C), lycopene, quercetin, and anthocyanins.
Include red foods like strawberries, tomatoes, red bell peppers, beets, red currents, red plums, cherries, cranberries, watermelon, red radishes, red cabbage, red chard, and red onion.
Orange Foods for Eye Health
Orange-colored foods are rich in carotenoids, such as beta-carotene, a precursor of Vitamin A and an essential nutrient for good vision.
Include apricots, blood oranges, mandarins, mangoes, nectarines, papaya, passion fruit, peaches, persimmons, tangerines, carrots, sweet potatoes, turmeric, and yams.
Did you know that egg yolks are abundant in lutein and zeaxanthin? These antioxidants are essential for protecting the macula, the part of the eye responsible for our central and most detailed vision.
☕Cut back on your caffeinated drinks with *Turmeric Golden Milk
Yellow Foods for Digestion
Yellow foods are rich in fiber and contain bioflavonoids that can influence the gut microbiota to produce anti-inflammatory bioactive.
Other components, such as bromelain found in pineapple and gingerol present in ginger, help with digestion and gastric motility.
Found in: golden delicious apples, Asian pears, bananas, lemons, pineapple, star fruit, corn, ginger, squash (acorn, butternut, summer), yellow bell peppers, and yellow onions.
Green Foods for Heart Health
Chronic inflammation is associated with an increased risk of atherosclerotic cardiovascular events in individuals with Sjögren's without associated autoimmune diseases.
Green-colored foods are rich in heart-friendly nutrients like vitamin K, folate, magnesium, potassium, and dietary nitrates.
Found in: avocado, Brussels sprouts, green leafy vegetables (collards, dandelion, kale, lettuce, spinach), limes, green tea, pears, green bell peppers, bitter melon, broccoli, bok choy, celery, cucumbers, edamame, green peas, rosemary, and snow peas.
🌿Switch your rough kale salad for this *Sjogren-friendly Zucchini Salad
Blue-Purple Foods for Cognitive Dysfunction
Some of the many beneficial compounds found in blue and purple foods are flavonoids, which are a diverse group of phytonutrients. Two important flavonols present in these foods are kaempferol and quercetin.
Kaempferol, found in kale and spinach, has been linked to reduced inflammation and improved brain health.
Quercetin, found in blueberries and red onions, has been shown to protect cells against oxidative stress, which can help shield brain cells from damage and support overall cognitive function.
Found in: blackberries, blueberries, figs, prunes, purple grapes, raisins, eggplant, plums, purple bell peppers, and purple cabbage.
🫐*Switch your table syrup on your pancakes for this Very Berry Chia Jam.*
Healthy Fats
Extra-Virgin Olive Oil
Extra-virgin olive oil (EVOO) is the hallmark ingredient of the Mediterranean Diet. Olive oil is rich in oleocanthal, a compound with properties similar to those of non-steroidal anti-inflammatory drugs.
EVOO also contains anti-inflammatory polyphenols, antioxidants, and unsaturated fatty acids. Classic olive oil or light olive oil is a good start if you can't tolerate the strong taste of EVOO.
Omega-3s
A study.) found that frequent fish eaters (those who consumed tuna and salmon) had a 17% lower risk of developing dry eye syndrome compared to those who ate less fish.
Flax, hemp, and chia seeds are excellent sources of plant-based Omega-3 alpha-linolenic acid (ALA).
Gamma-Linolenic Acid
Gamma-Linolenic acid (GLA) may be helpful in dry eye conditions (Evening primrose oil).
🫒Olive oil, anyone? Try this *Anti-inflammatory Plant-based Pasta
Nuts and Seeds
Walnuts, almonds, flaxseeds, and chia seeds are rich in healthy fats, including Omega-3 fatty acids, and are also high in magnesium, manganese, and thiamine (B1).
Vitamin B1 plays a role in carbohydrate metabolism and the body's energy production, helping to combat fatigue. These foods promote heart health and offer anti-inflammatory benefits.
For instance, a single ounce of walnuts provides approximately 2.5 grams of Omega-3s, making them a valuable addition to your diet.
🥜Beat the 3 pm slump with these *Hemp & Walnut Energy Bites
Herbs and Roots
Drinking herbal teas can help soothe your stomach. If you have IBS-D, it's best to avoid chamomile tea.
Enjoying green tea as a beverage is beneficial due to its polyphenols, especially EGCG (Epigallocatechin Gallate), which have anti-inflammatory effects in normal human cells, including those in the salivary glands.
🌿Unquench your Sjogren's thirst with *Antioxidant Hibiscus Tea
Worst Foods for Sjögren's
While knowing what to eat is important, it is equally essential to understand which foods can worsen symptoms of Sjögren's disease. Consider cutting back on the following:
Ultra-Processed Foods
Baked goods and prepackaged meals or snacks often contain trans fats and saturated fats, which can trigger systemic inflammation.
Additionally, heating olive oil beyond its smoke point reduces antioxidants, vitamin E, and oleocanthal compounds known for their anti-inflammatory properties.
Refined Sugars
Pastries, chocolate bars, candy, soda beverages, energy drinks, and fruit juices trigger the release of cytokines. They ultimately lead to increased abdominal fat stores, which are metabolically active and pro-inflammatory.
Look out for dextrose, fructose, maltose, and corn syrup in the nutrition labels, as they are hidden sources of sugar.
Additionally, refined sugars exacerbate the acidic conditions in the mouth, promoting bacterial overgrowth and cavities in individuals with Sjögren's disease and dry mouth.
Sugar Alternatives or Artificial Sweeteners
Aspartame and sucralose, found in diet sodas, gum, or reduced-fat products, can trigger an inflammatory response in the body because our bodies struggle to process these substances effectively.
Excessive Red Meat
Red meat is high in saturated fats and contains high levels of advanced glycation end products, which stimulate inflammation, especially when cooked through methods such as grilling, roasting, frying, or broiling.
Several pre-clinical studies have shown that saturated animal fat can increase intestinal permeability.
Red meat is also enriched in N-glycolylneuraminic acid (Neu5Gc) that humans cannot fully synthesize. A diet high in Neu5Gc induces changes in the gut microbiome.
Sodium
Studies have shown that high-sodium diets may increase the expression of inflammatory biomarkers. If patients are taking corticosteroids, sodium poses a risk of edema (fluid retention) and an increase in blood pressure.
Sample One-Day Anti-Inflammatory Meal
Looking for inspiration to start your anti-inflammatory diet with Sjögren's Disease? Explore these simple and fresh meal ideas.
Breakfast: Whole-Grain Power Breakfast  |
Dinner: Spicy Shrimp Stir Fry |
Snack: Hemp and Walnut Energy Bites  |
Beverage: Antioxidant Hibiscus Tea  |
Taking Control of Your Health Journey with Expert Nutrition Guidance
Your health is influenced by everything you consume. It's not just about what you eat but also what you don't eat.
Every small change you make in your diet can have a significant impact on your health.
Start by planning a meal that incorporates both plant-based and lean animal proteins. Experiment with new recipes, explore different cuisines, and enjoy the journey of nourishing your body.
💫 Ready to Feel More Like You Again?
If you’ve been wondering what diet and lifestyle changes work to nourish your gut and joints — especially while living with inflammatory arthritis or gut issues — you're in the right place.
Explore the Arthritis Dietitian Services to find the most suitable option for you, whether it's individual or group nutritional coaching. 👇🏼