Psoriasis Diet: What to Eat, Foods to Avoid, and Managing Flare-Ups
Nourishing, anti-inflammatory meals help calm inflammation and support healthier skin.
Psoriasis is a chronic, immune-mediated skin condition that results in raised, scaly patches and persistent inflammation. While there is currently no cure, research increasingly points to the importance of lifestyle factors—particularly, the role of diet. This article will explore ways nutrition may influence psoriasis, evidence-based dietary recommendations, trigger foods to avoid, and practical tips for building a balanced diet aimed at reducing symptoms and improving overall well-being.
What Triggers a Psoriasis Flare-Up?
Psoriasis flare-ups can be set off by a range of environmental and internal factors, including:
- Weather changes, particularly cold and dry conditions
- Stress and emotional challenges
- Infections, such as strep throat
- Certain medications, including those used for high blood pressure
- Smoking or exposure to secondhand smoke
- Dietary factors—particularly foods that promote inflammation
Although not all dietary triggers are universal, many people with psoriasis notice specific foods reliably worsen their symptoms, suggesting individualized attention to dietary responses is crucial. Understanding and tracking your own flare patterns can be key.
Best Foods to Eat if You Have Psoriasis
Experts generally agree on the benefit of a well-balanced diet rich in nutrients, antioxidants, and healthy fats, which together help prevent and manage inflammation associated with psoriasis. Below are dietary components shown to help support skin health and reduce the likelihood of flare-ups.
Fruits and Vegetables
Fruits and vegetables are high in vitamins, antioxidants, and polyphenols shown to combat oxidative stress and reduce inflammation in the body. Including a diverse range of colorful produce is especially recommended for psoriasis management.
- Leafy greens: kale, spinach, collards, swiss chard, arugula, mustard greens, dandelion greens
- Citrus fruits: oranges, grapefruit, lemons, limes
- Tomatoes
- Bell peppers
- Hot chili peppers
- Papaya
- Berries
- Aromatics: onions, garlic, scallions, leeks, shallots
Several of these foods contain quercetin, a potent anti-inflammatory antioxidant.
Healthy Fats and Omega-3 Fatty Acids
Dietary fats—particularly unsaturated fats found in plant oils and fatty fish—possess anti-inflammatory properties and may help decrease the severity of symptoms.
- Nuts and seeds (such as walnuts, flaxseed, chia seeds, and sunflower seeds)
- Oily fish (such as salmon, mackerel, sardines, herring)
- Extra-virgin olive oil
- Avocado
What others are reading
Integrating omega-3-rich foods into your weekly routine has been linked to reduced inflammation and improved skin appearance in some studies.
Whole Grains
Whole grains are another key anti-inflammatory food group. They’re packed with fiber, B vitamins, minerals, and antioxidants—all of which support overall health and a balanced immune response.
- Brown rice
- Quinoa
- Whole wheat bread and pasta
- Oats
- Barley
Increased dietary fiber helps promote a healthier gut microbiome, which emerging research suggests may influence immune system regulation and inflammation levels in those with psoriasis.
Beans and Lean Proteins
- Beans (such as kidney, black, pinto, lentils, and chickpeas)
- Lean chicken breast
- Tofu or tempeh
- Fish and seafood
These foods offer necessary protein while limiting saturated fat, which is linked to increased inflammation.
Herbs and Spices
Certain herbs and spices are rich in phenolic compounds that may help reduce inflammation.
- Turmeric
- Cinnamon
- Nutmeg
- Black pepper
- Cayenne and chili peppers
- Ginger
- Cardamom
- Cilantro
- Parsley
- Rosemary
- Basil
- Thyme
- Oregano
Seasoning your food generously can be both delicious and potentially beneficial for your skin.
The Mediterranean Diet
The Mediterranean diet, which emphasizes olive oil, fish, fruits, vegetables, nuts, whole grains, and moderate wine consumption, has repeatedly been shown to reduce systemic inflammation, making it a smart dietary template for many with psoriasis.
Gut Health and Fiber: A Crucial Role in Psoriasis
Recent research has shed light on the gut-skin axis, the theory that gut health and the diversity of intestinal bacteria can have profound effects on inflammation throughout the body—including the skin.
- Gut health influences immune function, and a disrupted gut microbiome may worsen psoriasis symptoms.
- A diet rich in fiber helps regulate gut transit time and supports beneficial bacteria.
- Recommended fiber intake for those with psoriasis is about 40–50 grams daily, or aiming for 1 gram of fiber per 20 calories consumed.
Adding a wide range of plant-based, high-fiber foods to your diet—while staying hydrated—can support gut health and potentially help calm psoriasis flares.
Foods to Avoid If You Have Psoriasis
Some foods are widely recognized as pro-inflammatory and have been identified by both scientific studies and patient anecdotes as psoriasis triggers. Not all individuals react to the same foods; tracking your reactions is recommended.
- Highly processed foods: Chips, packaged snacks, fast food, and instant meals are rich in saturated fats, salt, and sugar.
- Refined carbohydrates and sugars: White bread, pastries, sodas, and desserts contribute to inflammation.
- Red meat: Beef, lamb, and pork are high in saturated fat and may promote inflammatory processes.
- Saturated and trans fats: Found in many processed snacks, fried foods, and commercial baked goods.
- Alcohol: Even moderate drinking has been associated with increased psoriasis severity and flare frequency in some individuals.
- Nighshades (for some people): Tomatoes, eggplants, peppers, and potatoes sometimes worsen symptoms due to the plant compound solanine.
- High-caffeine foods and drinks: Coffee, energy drinks, and certain soft drinks.
- Gluten: Especially problematic for those with gluten sensitivity or diagnosed celiac disease.
- Foods containing taurine: Some processed drinks and supplements.
Remember: Many of these foods are not inherently unhealthy for all people. The key is determining which—if any—contribute to your own flare-ups, through careful observation or a supervised elimination diet.
Sample Table: Foods to Eat vs. Foods to Avoid for Psoriasis
| Eat More | Limit or Avoid |
|---|---|
| Fruits & vegetables (kale, berries, citrus) | Processed foods, chips, fast food |
| Whole grains (quinoa, oats, brown rice) | Refined carbs and white flour |
| Oily fish (salmon, sardines) | Red meat, fatty cuts |
| Nuts and seeds | Trans and saturated fats |
| Olive oil, avocado | Alcohol, high-sugar drinks |
| Beans, legumes, tofu | Nightshade vegetables (if sensitive) |
Tips for Building a Psoriasis-Friendly Diet
- Focus on whole, minimally processed foods as the foundation of every meal.
- Eat a rainbow of fruits and vegetables daily to capture a full spectrum of antioxidants.
- Prioritize healthy fats from plant sources and oily fish.
- Stay hydrated with water and limit sugary beverages.
- Gradually increase dietary fiber and support gut health with prebiotic-rich foods like garlic, onions, and asparagus.
- Keep a food and symptom diary to help identify personal triggers.
- Consult with a registered dietitian or nutritionist for personalized guidance and to safely explore elimination diets if needed.
FAQs about Diet and Psoriasis
Can a specific diet cure psoriasis?
No single diet is proven to cure psoriasis. Dietary changes are a supportive measure, not a replacement for prescribed medical treatments. However, many people experience improvements in symptom severity and frequency of flares by optimizing their diet.
Is gluten-free eating necessary for everyone with psoriasis?
Only if gluten is a trigger for you. For people with known gluten sensitivity or celiac disease, removing gluten may help improve skin symptoms. Others may not see a benefit.
How do I know if a food is triggering my psoriasis?
Maintain a food and symptom diary to track connections between what you eat and flare patterns. Consider a medically supervised elimination diet if you notice consistent patterns.
Should I cut out nightshade vegetables?
Nightshades (e.g., tomatoes, potatoes, peppers) only need to be avoided if you notice they worsen your symptoms. They are nutritious for most people unless sensitivity is observed.
What are some easy ways to increase fiber intake for gut health?
- Swap white rice or bread for whole grain versions.
- Add beans to salads, soups, and stews.
- Snack on fruit, nuts, and seeds.
- Eat a vegetable-loaded side salad with every meal.
When to See a Healthcare Professional
If your psoriasis symptoms are severe, worsening, or affecting your quality of life, seek medical advice. Diet may complement, but not replace, prescription treatments. A licensed healthcare provider can help you create a comprehensive management plan that includes topical or systemic therapies, lifestyle adjustments, and nutritional support as appropriate.
Conclusion
While diet alone cannot cure psoriasis, a nutrient-dense, anti-inflammatory eating pattern supports overall health, gut function, and immune resilience—all of which may help reduce the intensity and frequency of flare-ups. Use these guidelines as a foundation, personalize them to your needs, and work with your healthcare provider to find the approach that leaves you feeling your best.
References
- https://www.mgiclinic.com/the-best-superfood-for-psoriasis-how-gut-health-and-fiber-play-a-crucial-role/
- https://resources.healthgrades.com/right-care/psoriasis/8-foods-to-avoid-with-psoriasis
- https://www.uclahealth.org/news/article/keeping-an-eye-on-food-could-help-with-psoriasis
- https://www.goodhousekeeping.com/health/diet-nutrition/a37758971/psoriasis-diet/
- https://www.goodhousekeeping.com/health/a38571765/scalp-psoriasis-vs-dandruff/
- https://www.psoriasis.org/dietary-modifications/
- https://www.psoriasis.com/living-with-psoriasis/psoriasis-diet-exercise
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