Sjögren’s Diet: Anti-Inflammatory Foods to Support Autoimmune Health
This Sjögren’s diet guide focuses on an anti-inflammatory, whole foods approach to support immune health, with practical tips for personalizing your diet, including a gluten-free trial and strategies for dry mouth and dry eyes.
If you’ve been diagnosed with Sjögren’s disease, you may be wondering what to eat to reduce inflammation, support your immune system, and feel your best. As someone living with Sjögren’s myself, I understand how frustrating and unpredictable symptoms can be. And how important it is to find strategies that actually fit into your daily life.
As a registered dietitian specializing in autoimmune and gut health, I work with many clients seeking practical, sustainable ways to use nutrition to support their health—without overly restrictive diets.
While there’s no single “Sjögren’s diet,” both research and my personal and clinical experience suggest that an anti-inflammatory, nutrient-dense way of eating can play an important role in managing symptoms and supporting overall well-being.
In this guide, I’ll walk you through what that looks like, including foods to prioritize, foods to limit, and how to personalize your approach, whether that includes a trial of a gluten-free diet or simple strategies to help with symptoms like dry mouth or dry eyes.
Please note this post is not meant to treat or diagnose any medical condition. You should always consult your healthcare provider to determine the best treatment.
What is Sjögren’s?
Sjögren’s (pronounced SHOW-grins) is a systemic autoimmune disease that affects the entire body. Hallmark symptoms often include dry eyes and dry mouth, along with joint pain and fatigue. (1)
My experience with Sjögren’s has been a little different. I didn’t develop the classic dryness symptoms. Instead, my primary challenges were neuropathy, severe muscle aches, body rashes, exercise intolerance, and extreme fatigue.
Beyond these symptoms, Sjögren’s can sometimes affect internal organs, and people with the condition have a higher-than-average risk of developing lymphoma.
Although relatively underrecognized, Sjögren’s is one of the most common autoimmune diseases, affecting more than 4 million Americans—most of them women. (Tennis superstar Venus Williams also has Sjögren’s.)
Symptoms often overlap with other autoimmune conditions, such as lupus, rheumatoid arthritis, and multiple sclerosis, which is why diagnosis usually takes three or more years.
While I feel incredibly fortunate to be in good health despite my diagnosis (read my Sjögren’s story), many people experience debilitating symptoms that can significantly impact daily life and overall quality of life.
What’s the Best Diet for Sjogren’s?
There isn’t a single rigid “Sjögren’s diet” that works for everyone. Because Sjögren’s is a systemic autoimmune disease, the best dietary approach focuses on reducing inflammation (2), supporting immune function, and nourishing the body. While individual symptoms may differ—like dry mouth, dry eyes, or fatigue—nutrition can play a supportive role in managing overall well-being and symptom severity.
Is There a Specific Sjögren’s Diet?
No official Sjögren’s-specific diet exists, and the research is still evolving. Most dietary strategies come from clinical experience and general autoimmune nutrition principles rather than strict protocols. Some people experiment with gluten-free or low-inflammatory diets to see if certain symptoms improve, but results are highly individual.
In my own experience living with Sjögren’s, a focus on whole, nutrient-dense foods and anti-inflammatory principles has been far more effective than any highly restrictive plan. The key is to build a diet that supports your body, fits your lifestyle, and allows you to adjust based on how you feel.
Why an Anti-Inflammatory Diet Is the Foundation
Chronic inflammation is a major driver of autoimmune symptoms, including those seen in Sjögren’s. An anti-inflammatory diet emphasizes vegetables, fruits, healthy fats, fiber, and phytonutrient-rich foods while limiting highly processed, sugary, and inflammatory items.
This approach supports immune function, gut health, and overall metabolic balance. From my work as a registered dietitian and my personal experience, the anti-inflammatory foundation is the most reliable starting point for people with Sjögren’s, even before considering individualized adjustments like a gluten-free trial or symptom-targeted strategies for dryness or fatigue.
Anti-Inflammatory Foods That May Help Sjögren’s Symptoms
Eating an anti-inflammatory diet doesn’t just support general health. It may also help reduce immune activation and inflammation that contribute to Sjögren’s symptoms. While no diet can cure Sjögren’s, prioritizing nutrient-dense, whole foods can support energy, joint comfort, and overall well-being.
Omega-3 Rich Foods for Inflammation
Omega-3 fatty acids are known for their anti-inflammatory effects and potential benefit for overall inflammation, dry eyes, and dry mouth. While most studies have used fish oil supplements (3) (4) (5), getting omega-3s from seafood may be beneficial as well.
Top sources include fatty fish such as salmon, sardines, and trout, as well as plant sources including chia seeds, flaxseeds, and walnuts.
Tip: Aim for 2–3 servings of fatty fish per week, and include plant-based omega-3 sources daily.
Even though my Sjögren’s experience didn’t include dry eyes, I include omega-3s consistently in my diet to support overall immune balance and reduce systemic inflammation. Don’t like fish or have trouble getting enough dietary omega-3’s? I discuss omega-3 supplements later in this post.
Polyphenol-Rich & Antioxidant-Rich Foods for Immune Support
Brightly colored produce and other foods, like berries, leafy greens, red onions, coffee, green tea, cherries, walnuts, and unsweetened cocoa, are rich in polyphenols that help protect cells from oxidative stress and support immune function. (6)
Antioxidants can calm overactive immune responses, which is key in autoimmune conditions like Sjögren’s.
Additionally, herbs and spices like turmeric, ginger, and rosemary provide anti-inflammatory compounds, making it easy to flavor meals while boosting your nutrient profile.
Tip: Fill at least half your plate with vegetables and fruits at each meal, and join my ” Eat More Plants ” challenge!
Fiber-Rich & Fermented Foods to Nourish Your Gut Microbiome
A healthy gut microbiome is closely linked to immune regulation, making fiber-rich and fermented foods a key part of any anti-inflammatory Sjögren’s diet. And preliminary studies suggest microbiome dysbiosis may play a significant role in the pathogenesis of Sjögren’s. (7)
Additionally, research suggests that people with Sjögren’s may have altered intestinal permeability (“leaky gut“), which could contribute to immune dysregulation and systemic inflammation. (8)
Whole grains like quinoa and oats, along with legumes, fruits, and vegetables, provide prebiotic fiber that feeds beneficial bacteria found in fermented foods like yogurt, kimchi, tempeh, and more. Both are equally important to support gut health and overall immune balance. Fiber + Fermented Foods = Gut Health!
Tip: Gradually increase fiber intake to avoid digestive discomfort, drink plenty of water, and include a variety of fiber sources to support a balanced microbiome.
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Nutrition Strategies for Sjögren’s Dry Mouth
Dry mouth in Sjögren’s can make chewing, swallowing, and tasting difficult. Targeted foods and meal strategies can help.
Moist, soft foods:
- Soups, stews, sauces, smoothies, and cooked vegetables make meals easier to chew and swallow. Try my favorite anti-inflammation smoothies!
- Add liquids like broth, olive oil, or yogurt to lean proteins and grains.
Stimulate saliva & protect teeth:
- Sugar-free gum or xylitol mints can encourage saliva flow.
- Avoid acidic or sugary drinks that irritate tissues and promote decay.
- Sip water regularly and consider saliva substitutes if needed.
Oral hygiene tips:
- Use a soft toothbrush, fluoride toothpaste, and daily flossing.
- Ask your dentist about saliva-friendly oral products or fluoride treatments.
Gluten-Free Diet for Sjögren’s and Other Autoimmune Conditions
Although no research suggests that a gluten-free diet will help all autoimmune diseases, it has made a huge difference for my health. Studies show that celiac disease is more common in people with Sjögren’s—up to 15% compared to ~1% in the general population. Many other autoimmune conditions, including Addison’s Disease, Type 1 Diabetes, and Autoimmune Thyroid Disease, are also associated with celiac disease.
A small study in Sweden suggested a possible link between Sjögren’s and non-celiac gluten sensitivity (9), and research indicates that wheat may trigger symptoms for some people.
One study found that nearly half of patients self-reported wheat sensitivity, and about 1 in 5 experienced worsening symptoms after eating wheat-containing foods. Some participants even noted improvement on a wheat-free (gluten-free) diet. (10)
Before going gluten-free: It’s important to test for celiac disease first, because removing gluten too soon can interfere with accurate results. If you test negative but still suspect gluten may be a trigger, a gluten-free diet may help you assess your body’s response. In my experience, it took six months on a gluten-free diet for most of my symptoms to improve.
There is currently no FDA-approved test for gluten sensitivity, so it’s diagnosed by ruling out celiac disease and wheat allergy. If you choose to try a gluten-free diet, I highly recommend working with a registered dietitian who specializes in gluten-free nutrition. They can help ensure your diet is balanced and nutritionally complete.
Bottom line: Anyone with an autoimmune disease should consider testing for celiac disease before attempting a gluten-free diet, since gluten must be in your diet for the test to be accurate.
Supplements That May Support a Sjögren’s Diet
While whole foods and an anti-inflammatory diet are the foundation, certain supplements can help support overall health and manage symptoms. Always consult your healthcare provider before starting any supplement, especially if you have an autoimmune disease or take medications.
Two supplements to consider:
- Omega-3 fatty acids: may help reduce inflammation if dietary intake is inadequate; may also benefit eye comfort. Found in fish oil or algae-based sources for plant-based diets. Not sure if you’re getting enough omega-3 fats in your diet? I recommend the Omega-3 Index test (affiliate link) to assess if supplementation is needed.
- Vitamin D: Many people with autoimmune conditions are deficient; important for immune regulation and bone health.
Tip: Supplements should complement, not replace, a nutrient-rich diet. Focus first on whole foods, then fill in gaps with targeted supplements under professional guidance.
If you need help choosing which supplements to take, please get in touch! I often find my clients taking too many supplements, many of which overlap. This can lead to an excess of certain nutrients and can be potentially harmful.
Sjögren’s Diet Recap
Managing Sjögren’s requires a multi‑faceted approach:
- Anti‑inflammatory diet: Focus on omega‑3s, antioxidant‑rich fruits/vegetables, and diverse fiber to nourish your body and the gut microbiome.
- Gluten‑free approach: Test for celiac disease first; for some people with Sjögren’s or other autoimmune conditions, removing gluten can be transformative, BUT this approach does not help everyone.
- Symptom support: Hydration, moisture‑rich foods, saliva‑stimulating strategies, and careful oral hygiene improve comfort.
- Supplements: Targeted omega‑3 fatty acids and vitamin D can support immune and inflammation balance. Test omega-3 and vitamin D levels first!
- Professional support: Working with a dietitian can help you tailor your plan and ensure nutritional adequacy.
My personal experience: Adopting an anti‑inflammatory, nutrient‑rich diet, staying gluten‑free, and tailoring symptom support have made the biggest difference in my quality of life and symptom management.
Ready to Take the Next Step?
If you’re looking for personalized guidance on navigating Sjögren’s with diet, symptom support, and lifestyle strategies, I’d love to work with you one‑on‑one. Together, we can build a plan that meets your unique needs and helps you feel your best. Work with me: Book a clarity call or nutrition consultation. I’d love to work with you!
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I am reading as much as I can on Sjogren’s as my 6 year old grandgirl was just diagnosed. All of my family has one autoimmune disease or another and her other grandmother has Crohn’s. It’s hard for me to read what’s to come for her. I have had a migraine for 2 1/2 years. I’m starting to think it’s connected to gluten. I have family members with Celiac disease. All your info is inspiring
Hi Michelle. Thanks so much for stopping by! Although I can’t diagnose, it would be worthwhile for yourself, your granddaughter, and other symptomatic family members to get tested for celiac. If the test is negative, you can still try a gluten free diet (I promise you, the food is very tasty :-), to see if it helps with symptoms. Please feel free to email me if you have any questions. Cheers!
This is an old post and was wondering for the more severe complicated side of sjogrens patients; ones with severe mouth issues, decay, swelling, etc or digestive motility issues – swallowng, stomach emptying, slow digestion etc, on and on. It has been suggested in Sjogren groups to mix SOFT diet into the mix of the mentioned in the article.
I noticed a few people frustrated with daily common things becoming nearly impossible; my suggestion try to have aids and acceptance that life may be forever changed. smart crutches/ mobility aids to decide what to save energy for and not waste too much. Aids can help you feel more active. I found having a robot sweeper/mop has really been a help in less house work gets pushed to the side. I am not perfect but little things help. Biggest factor is definitely support from friends and family. When there is none it can take a huge toll, unfortunately it took a hospital trip to the ER for people to start taking me a little more seriously.
Hi. I think everyone is different. I am the nordic genotype and I have reactive arthritis plus sjogrens caused by a vaccine accident, plus osteopenia. Unlike others who are sensitive to milk and grains, I need them to keep my energy up. What I need to avoid are exotic fruits like pineapple, kiwi and papaya because they give me instant mouth sores. I also avoid sugar like the plague, and chew xylitol chewing gum after all meals to reduce risk of decay. Other items in my tooth protection arsenal: Sonicare toothbrush with the sensitive gums head, Colgate total toothpaste which is specially designed to keep germs at bay for 12 hours, Glide floss, Crest pro health ADA approved alcohol free mouthwash, and Gel-Kam stannous fluoride gel. It takes time to get plaque-free teeth but it is so worth it, I sit on the edge of the bathtub to conserve energy while I brush, floss, rinse, and fluoride treat my teeth. I also have nothing except water between meals, I agree re. the housework, luckily I am able to have someone come in and clean my apartment every two weeks.
Hi I have just been diagnosed with SS I’m 54 a business owner very busy all the time with a family to look after, I have severe pain and seedling in my joints and chest, most of the other annoying symptoms, but my hardest problem is getting my husband to take this onboard, he pushes it away saying ‘don’t read all that rubbish and you will be fine! I’m now finding day to day a struggle , I’ve been told to go on methotrexate but I have said no due to the side affects . Wishing you well ..Lisa my email address lisala69@gmail.com
Hi Lisa! I’m so sorry to hear about everything you’ve been dealing with having Sjogren’s. I can relate, as I think my husband had a hard time understanding what I was going through when I was first diagnosed. I’m happy to say he’s a great support system now, but it took a while. If you ever feel like talking with someone for support, please feel free to reach out! Warmly, EA
Same is the case here… Headc,dots on my body with pain,falling of hairs, swelling.
Thank You for up to the date info…Have Sojourn plus PRN (POLYMAYGIA RHEUMATICA)….Wll keep your website….
hi daisy,
Im aza from malaysia, i had been diagnose with autoimmune disease since 2005, but i got my diagnosed for sjogren last year and im on medication also (azathiopraine). My symptom not so severe ,but lately im feeling so depressed and easily anxiou for no reason, i also very tired. Can u suggest me, what diet i should try ? i really need your advice ,tq (so for my bad grammar)
Hi! Apologies for the late reply, as your comment ended up in my spam filter. I’m so sorry to hear about your health struggles-I know how frustrating it can be finding a physician who will truly listen to you, and offer alternatives to medicine (although that is sometimes needed). I don’t know of any physicians in your are, but here are a couple of search options for you. 1. You can get in touch with an integrative dietitian in Alabama who might be able to help you, as well, as direct you to a physician. Here’s the link to search: https://integrativerd.org/find_an_rd/ Or, 2. You can use this link to find a functional medicine doctor in Alabama: https://www.ifm.org/find-a-practitioner/ I hope this is helpful, and I wish you good health!
Hi ,
( sorry for my gramatics, I’m from the Netherlands. I hope you understand this 😉 )
I have been diagnosed with Sjogren just a few weeks ago. I have a dry mouth and dry eyes,
When I read about Sjogrens and what can happen in the future… That’s not fun at all.
But I’m positive and I’m going to do everything what’s necessary to stay in good health.
Can you advise me please?
What should try first?
Auto Immune Protocol or a Gluten free diet? and a gluten free diet, does it also mean no oats and corn ( pseudo )
Thank You
Hi Tessa! Thanks so much for your comment and question. I’m sorry to hear about your Sjogren’s diagnosis, but happy to hear you’re staying positive 🙂 I generally recommend starting with the least restrictive diet first to see if it helps. The auto-immune protocol is very limited, so I would suggest trying an anti-inflammatory diet (i.e. Mediterranean diet) first, and possibly a trial of gluten free and dairy free at the same time. I do recommend celiac testing BEFORE removing gluten from your diet, just to be on the safe side, as you must be eating gluten, for an accurate celiac blood test. While oats are gluten free, they are often contaminated with gluten, either from the fields where they are grown, or during processing, so choose oats that are certified gluten free. Corn and other grains (rice, quinoa, teff, sorghum, buckwheat) are also gluten free, but can be contaminated with gluten grains, as well, so consider using certified gluten free grains as well. If you are interested, you can sign up for a plant based meal plan, or a gluten free anti-inflammatory meal plan here: https://www.eastewart.com/healthy-meal-plan/ Finally, please work with your physician or a qualified nutrition expert, as I can only provide generalized advice here. I wish you good health!
I appreciate gettting information about the sjorgren’s diease and what types of foods should we should eat.
Thanks so much Doris! If you have any questions, please get in touch-I’m happy to help!
I have been diagnosed with sjogren’s syndrome
I also have a illostomy due to contacting ulcerated
Colits when I was 26
Have had scarcoied which has cleared up
But also have primary sclerosing cholangtis
Just recently had a flare up of sjogren’s syndrome
Which caused a lack of salve in my mouth which caused my pituitary glands to swell up and get infected
I am on antibiotics now
I am 70 years old find now very tired
Can’t do my house work
Normally very fit
Do walking and tiach
Wonder it my condition is bue to celiac
Disease
Hi Dorothy! So sorry to hear about everything you are going through. If you haven’t done so already, I definitely recommend getting tested for celiac disease, as researchers are finding high rates of undiagnosed celiac disease in people over 60. Even if you don’t test positive for celiac, it’s still possible that you might have gluten sensitivity, in which case, a trial of a gluten free diet would be warranted. In any case, please get tested for celiac first, before trying a gluten free diet-you need to be eating gluten for the test to be accurate. Please let me know if you have any questions-I am happy to help!
Hi, I was diagnosed with Sjogren’s about 5 years ago and have been experiencing dryness as well as sinus issues. I also have pain in my throat and ear on one side, and have also developed tinnitus. I want to start on a diet change to see if this will help any of my issues. I am afraid of what can happen later in life. Along with the recommended diet, do some of your clients take prescription medications as well?
Hi EA,
I’ve been in pain and told I have fibromyalgia for 5 years ago. I’m 32 years old and have hard times working and being the social butterfly God has called me to be. I refused to just accept (fibromyalgia) has an end all diagnoses and received more test. I was recently diagnosed with Mixed Connective Tissue Disease last week. I’ve been overseas lot and noticed my pain goes away. I believe it from the whole foods I eat there. When I come home to US, my pain starts up again after eating the food here.
I’m starting a new lifestyle change after receiving this diagnoses. I’ve been doing lots of research and happened to come across your website. Thank you for having the strength/will to post these amazing articles and recipes. I will talk with my doctor more about celiac disease and leaky gut testing. I look forward to trying out your recipes!
Hi Tremaine. Thanks so much for stopping by and for your kind comments! I’m so sorry to hear about your fibromyalgia struggles, but it sounds like you have a great, positive attitude, which I really think helps 🙂 I’m not surprised what you say about feeling better when eating overseas, as I’ve had many clients tell me that. I think trying to stick with whole, minimally processed foods, organic if possible, here in the US can help a lot. Please keep me posted on celiac testing-I’d love to hear how it goes! Wishing you good health!!
HI There,
I have been diagnosed with SJogren’s Syndrome last month. I have Very low Iron so Dr. has advised me to eat red meat. But in your article you mentioned not to eat red meat. I am confused.
Also my kidneys are effected so I am taking steroids since more than a month. I got foot swelling and joint pains since last year. Please advise something?
And do we need to take steroids forever?
Hi Nabeela! Thanks so much for your questions. In general, red meat should be limited (not necessarily avoided completely) on an anti-inflammatory diet, but you may be ok choosing grass fed beef which is higher in omega-3 fatty acids which may help with inflammation. That being said, there are also other good ways to get iron, including these plant based foods: Soybeans, lentils, other beans, seeds (pumpkin, sesame, hemp, flax), nuts (almonds, cashews, pine nuts, macadamia nuts), & leafy greens (i.e. kale, spinach, swiss chard). Cooking in cast iron pans also helps. Unfortunately I can’t comment on the steroids as I’m not a doctor-definitely ask her/him about this. I wish you good health!
This dosnt really help anyone who cannot produce saliva (A result of sjogrens) and cant eat most spices (A result of sjogrens) – I had hoped to find recipe recommendations for people actually struggling through the condition but the symptoms are kind of glossed over here 🙁
Hi Laura! Thanks so much for your comment, and I’m sorry you didn’t find the info you were looking for. You are right-I don’t go into specifics for what to eat with lack of saliva, as this post is more geared towards putting a damper on inflammation and autoimmunity in general. I will plan on putting together a post soon, that hopefully will be more helpful towards the symptoms you are dealing with. I really appreciate your feedback!
My dryness is so bad that my lips and mouth are on fire and swallowing has become a challenge just would like some relief every now and than
If you can eat eggs, potatoes and vegetables you can make an ‘anything goes’ skillet. Sauté potatoes and whatever vegetable you have available until it is as soft as you need it, pour beaten egg on top and scramble until the egg is set. Potato-vegetable mash and apple sauce is good on a bad day. For mash with carrots, broccoli or cauliflower, just cook the vegetable with potato and then mash like regular mashed potato, For spinach-potato, add chopped spinach when the potatoes are almost cooked. Simmer a chopped apple for apple sauce , Combine with whatever protein you tolerate, fish is good if you’re not allergic, my go-to is organic whole milk yogurt.because I can’t eat fish. I find I do much better if I avoid all added sugars and chew xylitol gum after all meals,
This article has given me hope for the future. I have been depressed for so long maybe this will give me a hand up thank you.
Hi Daisy! I’m SO happy to hear you have found some hope in reading this post. Please let me know if there’s anything else I can do to help. I wish you all the best! In good health, EA