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.

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!