How Diet Can Impact Psoriasis: Foods to Try and Avoid

Can Your Diet Really Affect Psoriasis?

Imagine waking up one morning, looking in the mirror, and noticing your skin is less red, less itchy, and calmer than usual. Now, imagine another day when your psoriasis flares up badly leaving you feeling uncomfortable, frustrated, and desperate for relief. What if what you ate the day before played a role in how your skin responded?

While psoriasis is not caused by food, research suggests that diet can either soothe or aggravate symptoms. Certain foods help reduce inflammation and support immune function, while others trigger flare-ups and worsen skin irritation.

Understanding which foods to embrace and which to avoid can be a game-changer for managing psoriasis symptoms. This guide will walk you through what to eat, what to skip, and why your diet matters when it comes to keeping your skin healthy.

The Connection Between Diet and Psoriasis

Psoriasis is an autoimmune disease where the body’s immune system mistakenly attacks healthy skin cells, causing rapid skin turnover and inflammation. This results in red, scaly, and itchy patches that can appear anywhere on the body.

Since inflammation is at the root of psoriasis, the foods you eat can either help calm inflammation or worsen it. Some people with psoriasis find that making small changes to their diet significantly improves their skin health.

✔ Anti-inflammatory foods may help reduce flare-ups.
✔ Unhealthy, processed foods can increase inflammation and trigger symptoms.
✔ Maintaining a healthy weight can make psoriasis treatments more effective.

Best Foods for Psoriasis (And Why They Help)

Eating nutrient-dense foods that fight inflammation can support skin health and reduce psoriasis symptoms.

1. Fatty Fish (Salmon, Mackerel, Sardines, Tuna)

✔ Why It Helps: Fatty fish is loaded with omega-3 fatty acids, which are powerful anti-inflammatory compounds. Omega-3s help reduce redness, skin irritation, and flare-ups by calming the immune system. Studies suggest that people with psoriasis who eat more omega-3s experience fewer symptoms and better skin hydration.
✔ How to Eat It: Try eating two to three servings per week, either grilled, baked, or added to salads.

2. Berries (Blueberries, Strawberries, Blackberries)

✔ Why They Help: Berries are packed with antioxidants, which help fight oxidative stress—a key factor in inflammation. They also contain polyphenols, natural compounds that may reduce flare-ups and redness.
✔ How to Eat Them: Add berries to smoothies, oatmeal, or as a snack with nuts for a skin-friendly boost.

3. Dark Leafy Greens (Spinach, Kale, Swiss Chard, Collard Greens)

✔ Why They Help: These greens are anti-inflammatory powerhouses! They contain vitamins A, C, and K, which help repair skin cells, reduce inflammation, and support immune function. Additionally, leafy greens help balance the body's alkalinity, which may prevent flare-ups.
✔ How to Eat Them: Sauté with olive oil, toss into salads, or blend into green smoothies.

4. Nuts and Seeds (Walnuts, Almonds, Flaxseeds, Chia Seeds)

✔ Why They Help: Nuts and seeds are rich in healthy fats, vitamin E, and selenium, which help moisturize the skin and reduce the itching and dryness that comes with psoriasis. Walnuts and flaxseeds are high in omega-3s, making them a great plant-based alternative to fatty fish.
✔ How to Eat Them: Sprinkle chia or flaxseeds on yogurt, or snack on a handful of almonds or walnuts daily.

5. Whole Grains (Quinoa, Brown Rice, Oats, Barley)

✔ Why They Help: Unlike refined grains, whole grains are packed with fiber, which supports gut health and helps flush out toxins that contribute to inflammation. A healthy gut microbiome is linked to fewer psoriasis flare-ups.
✔ How to Eat Them: Swap white rice for quinoa, have oatmeal for breakfast, or choose whole-grain bread over white bread.

6. Olive Oil

✔ Why It Helps: Extra virgin olive oil is rich in polyphenols and monounsaturated fats, both of which help fight inflammation and keep skin hydrated. It also contains oleocanthal, a compound that acts like a natural anti-inflammatory similar to ibuprofen.
✔ How to Eat It: Drizzle on salads, cook vegetables in it, or use it in homemade dressings.

7. Green Tea

✔ Why It Helps: Green tea contains epigallocatechin gallate (EGCG), an antioxidant that reduces skin inflammation and supports immune balance. Some research suggests that drinking green tea daily may improve psoriasis symptoms over time.
✔ How to Drink It: Replace coffee or sugary drinks with a cup of warm green tea.

Foods to Avoid for Psoriasis (And Why)

Certain foods may increase inflammation and make psoriasis worse.

1. Processed and Fried Foods

✖ Why Avoid Them? These foods contain trans fats, preservatives, and refined sugars that cause inflammation and oxidative stress, leading to more frequent flare-ups.
✖ Examples: Fast food, chips, frozen meals, and packaged snacks.

2. Dairy (Whole Milk, Cheese, Ice Cream)

✖ Why Avoid It? Dairy contains casein, a protein that may trigger inflammation in some people with psoriasis. Additionally, full-fat dairy products can lead to increased oil production, worsening skin irritation.
✖ Alternative: Try almond, oat, or coconut milk instead.

3. Red Meat (Beef, Pork, Processed Meats)

✖ Why Avoid It? Red meat contains arachidonic acid, a type of fat that promotes inflammation and may trigger psoriasis flare-ups. Processed meats like bacon, sausage, and hot dogs are even worse due to their high salt and preservative content.
✖ Alternative: Choose lean protein sources like chicken, turkey, tofu, or fish.

4. Alcohol

✖ Why Avoid It? Alcohol weakens the immune system and triggers inflammation, making psoriasis harder to manage. It can also reduce the effectiveness of medications.
✖ Alternative: Swap alcohol for sparkling water with lemon or herbal teas.

Final Thoughts: Small Diet Changes, Big Impact

While diet isn’t a cure for psoriasis, making informed food choices can help reduce inflammation, support gut health, and make treatments more effective.

✔ Best Foods: Fatty fish, berries, leafy greens, nuts, olive oil, whole grains.
✖ Foods to Avoid: Processed foods, dairy, red meat, sugar, alcohol.

💡 Pro Tip: Keep a food journal to track how different foods affect your symptoms. Over time, you’ll discover what works best for your body!

For natural, steroid-free psoriasis relief, explore Nopsor’s treatment, formulated with coal tar and salicylic acid to support psoriasis-prone skin. Learn more at www.nopsor-usa.com.

References:

• Johns Hopkins Medicine - Psoriasis Diet: Foods to Eat and Avoid If You Have Psoriasis
  This article provides insights into dietary choices that may influence psoriasis symptoms, emphasizing the importance of a balanced diet rich in fruits, vegetables, lean proteins, and whole grains.
  https://www.hopkinsmedicine.org/health/conditions-and-diseases/psoriasis-diet-foods-to-eat-and-avoid-if-you-have-psoriasis​

• Cleveland Clinic - Psoriasis and Diet: How Foods Can Impact Inflammation
  This resource discusses the relationship between dietary habits and inflammation in psoriasis, highlighting foods that may exacerbate or alleviate symptoms.
  https://health.clevelandclinic.org/psoriasis-diet/​

• National Psoriasis Foundation - Dietary Modifications
  The National Psoriasis Foundation offers guidance on how certain dietary changes can help manage psoriasis, including recommendations on foods to include and avoid.
  https://www.psoriasis.org/dietary-modifications