Choosing Wisely: What Protein Is Good for Sjogren's Syndrome?

October 10, 2025 •

4 min read

According to the Sjögren's Foundation, over 60% of individuals with Sjögren's syndrome also suffer from gastroesophageal reflux disease (GERD). This statistic highlights the importance of dietary management, and a key consideration for many is determining what protein is good for Sjogren's syndrome to reduce inflammation and support overall health.

Quick Summary

Managing Sjogren's syndrome symptoms, such as dryness and inflammation, can be supported by an anti-inflammatory diet rich in lean and plant-based protein sources, while limiting red and processed meats.

Key Points

Focus on Anti-Inflammatory Proteins: Prioritize sources like fatty fish, legumes, and lean poultry to help combat inflammation associated with Sjögren's.
Embrace Plant-Based Options: Plant-based proteins such as tofu, tempeh, lentils, and protein powders from hemp or peas offer excellent anti-inflammatory benefits.
Choose Moist and Soft Preparations: To accommodate dry mouth, prepare proteins using moist cooking methods like slow-cooking, simmering in sauces, or opting for soups and stews.
Limit Inflammatory Proteins: Reduce your intake of red meat and processed meats, which are known to promote inflammation in autoimmune conditions.
Consider Whey Protein with Caution: While some evidence suggests whey may help reduce inflammation, robust clinical data for Sjögren's is lacking, and a personalized approach is recommended.
Consult a Dietitian: Since triggers can be highly individual, working with a registered dietitian can help create a personalized and safe dietary plan.

Understanding the Role of Protein in Sjögren's Syndrome

For individuals managing Sjögren's syndrome, a strategic approach to nutrition is crucial for mitigating symptoms and supporting general well-being. Protein is a fundamental macronutrient necessary for tissue repair, immune function, and enzyme production. However, the type and source of protein can significantly influence the body's inflammatory response, which is at the core of this autoimmune condition. For people with Sjögren's, factors such as chronic inflammation, dry mouth, and an increased risk of gastrointestinal issues like GERD must be considered when selecting protein sources. An anti-inflammatory diet, often patterned after the Mediterranean diet, is recommended, focusing on lean protein and healthy fats. Soft and moist cooking methods are also beneficial for easing eating discomfort associated with a dry mouth.

Anti-Inflammatory and Easy-to-Digest Protein Sources

Prioritizing lean, moist, and anti-inflammatory protein sources can help reduce the body's inflammatory burden and support comfortable eating. Fish, particularly fatty fish high in omega-3 fatty acids, is an excellent choice.

Fish and Seafood

Fatty Fish: Wild salmon, mackerel, sardines, and herring are rich in omega-3 fatty acids (EPA and DHA), which are known for their potent anti-inflammatory effects. Omega-3s can help modulate immune activity and may improve symptoms of dry mouth and eyes in some patients.
Shellfish: Soft seafood options are generally well-tolerated and provide a good source of lean protein.

Poultry and Eggs

Poultry: Skinless chicken and turkey are excellent sources of lean protein. Cooking these meats in a moist way, such as by baking in water or slow-cooking, can prevent them from becoming dry and difficult to swallow.
Eggs: Soft-boiled or scrambled eggs can be easy to eat and provide a nutritious protein boost. They can be consumed in moderation.

Plant-Based Proteins

Plant-based diets have gained attention for their anti-inflammatory properties and for potentially triggering remission in some autoimmune cases.

Legumes: Lentils, chickpeas, and beans are rich in protein, fiber, and various amino acids. Soups and stews made with legumes are soft and moist, making them ideal for those with dry mouth.
Soy Products: Tofu and tempeh are versatile protein sources that are gentle on the digestive system. Tofu can be a soft, moist component in many dishes.
Nuts and Seeds: Walnuts, flaxseeds, and chia seeds provide protein along with beneficial fats. Ground flax or chia seeds mixed with water or smoothies are an easy way to incorporate them.
Protein Powders: Pea and hemp protein powders are plant-based options that can be mixed into smoothies. Some evidence suggests whey protein might boost glutathione and reduce inflammation, but the evidence for specific autoimmune benefits is limited and requires more research.

Proteins to Limit or Avoid

Just as certain proteins can be beneficial, others may exacerbate inflammation or trigger digestive issues in individuals with Sjögren's.

Red and Processed Meats: Research has linked a high intake of red and processed meats to increased inflammation. Processed meats, in particular, are often high in sodium and additives that can worsen symptoms.
Excessive Dairy: Some individuals with autoimmune diseases, including Sjögren's, find that dairy products, particularly from cow's milk, can increase inflammation. Goat's milk or dairy-free alternatives like almond milk may be better tolerated. A trial period of elimination, under professional guidance, can help determine individual sensitivity.

Protein Sources for Sjögren's: A Comparison


Feature	Recommended Proteins	Less Favorable Proteins
Source	Fatty fish, lean poultry, legumes, tofu, hemp/pea protein	Red meat, processed meat, some dairy
Inflammatory Impact	Anti-inflammatory (especially fish and plant-based)	Can be pro-inflammatory
Digestibility	Often easier, especially when prepared moist	Can be harder to digest; some may trigger GERD
Associated Nutrients	Omega-3s, fiber, vitamins	Saturated fat, additives, sodium
Preparation	Baking, slow-cooking, poaching, simmering	Grilling, frying, high-heat cooking

Practical Tips for Incorporating Protein

Choosing the right protein is only one part of the equation; preparing and consuming it in a way that minimizes discomfort is equally important. Hydration is key, so consider drinking plenty of water throughout the day and with meals.

Use Sauces and Gravies: Add sauces and gravies to moisten proteins like chicken or fish, making them easier to chew and swallow.
Choose Soft Preparations: Opt for dishes like soups, stews, and smoothies to get your protein. A legume soup or a protein-powder smoothie can be a complete meal.
Focus on Small, Frequent Meals: Consuming smaller, more frequent meals can prevent the discomfort associated with large portions, especially for those with GERD.
Prioritize Fiber: High-fiber plant-based proteins can also improve digestive health.

A Note on Supplements and Individual Variation

It's important to remember that dietary changes should complement, not replace, medical treatment. While supplements like fish oil (omega-3s) or certain vitamins are sometimes used, there is no one-size-fits-all approach. Individual responses to food, including whey protein, can vary, and a personalized approach is best. For guidance tailored to your specific needs, consulting with a registered dietitian is highly recommended.

Conclusion: A Personalized Path to Better Health

While there is no single cure for Sjögren's syndrome, a well-planned anti-inflammatory diet that prioritizes beneficial protein sources can be a powerful tool for managing symptoms and improving quality of life. Choosing lean proteins like fatty fish, poultry, and an array of plant-based options, while limiting red and processed meats, can help reduce inflammation. Equally important are preparation methods that make food soft and moist to address dry mouth challenges. A personalized dietary strategy, developed with a healthcare professional, offers the best chance for identifying and managing specific food triggers. Learn more about managing autoimmune conditions through diet at the Johns Hopkins Sjögren’s Center.

Frequently Asked Questions

Fatty fish like salmon, mackerel, and sardines are considered best due to their high omega-3 fatty acid content, which can help reduce inflammation and may improve dry eye and dry mouth symptoms.

Yes, lean protein from poultry like skinless chicken is a good choice. To make it easier to eat with a dry mouth, opt for moist cooking methods such as baking it in water, poaching, or shredding it and mixing with a moist sauce or broth.

Yes, legumes are excellent plant-based protein sources for Sjögren's. They are naturally soft and can be incorporated into soups and stews, providing protein, fiber, and anti-inflammatory benefits.

The need to avoid dairy is individualized. While some individuals with autoimmune diseases experience inflammation from cow's milk dairy, others tolerate it well. Trying a professionally guided elimination diet can help determine your specific sensitivity.

It is generally recommended to limit or avoid red and processed meats. These can be pro-inflammatory and may worsen symptoms in autoimmune conditions. Lean poultry or fatty fish are suggested as healthier alternatives.

Whey protein may have some anti-inflammatory properties by boosting glutathione levels, but large-scale clinical studies for its effectiveness specifically in Sjögren's are lacking. It's best to consult a healthcare professional to determine if it's suitable for your individual needs.

An anti-inflammatory diet focused on whole foods, lean proteins, and healthy fats can help reduce systemic inflammation. By controlling inflammation, dietary changes may indirectly alleviate some of the dry mouth and dry eye symptoms, though results vary.