Psoriasis is a chronic, inflammatory skin condition characterized by red, scaly patches on the skin.

While there is no cure for psoriasis, managing the condition through lifestyle choices, including diet, can help alleviate symptoms and reduce flare-ups. Making conscious decisions about the foods you eat can have a significant impact on your skin health and overall well-being.

Foods to Include in a Psoriasis Diet

1. Fatty Fish.

Cold-water fatty fish like salmon, mackerel, and trout are rich in omega-3 fatty acids. Omega-3s are known for their anti-inflammatory properties, which may help reduce symptoms of psoriasis and improve skin health.

Including these fish in your diet can provide a good amount of omega-3s to support your condition.

2. Colorful Fruits and Vegetables.

Fruits and vegetables are packed with essential vitamins, minerals, and antioxidants that can promote overall health and support your immune system.

Some specific fruits and vegetables, such as berries, spinach, kale, and broccoli, can be particularly beneficial for psoriasis due to their high content of nutrients and anti-inflammatory properties.

3. Whole Grains.

Opt for whole grains instead of refined grains to provide your body with more fiber and nutrients.

Whole grains like quinoa, brown rice, and whole wheat bread can help regulate blood sugar levels and reduce inflammation, which can be beneficial for people with psoriasis.

4. Nuts and Seeds.

Almonds, walnuts, flaxseeds, and chia seeds are excellent sources of healthy fats and antioxidants. These foods can help reduce inflammation and provide essential nutrients for maintaining skin health.

5. Lean Protein.

Choose lean sources of protein, such as poultry, fish, tofu, and legumes. Protein is essential for cell repair and growth, and lean options help to reduce the intake of saturated fats, which may contribute to inflammation and worsen psoriasis symptoms.

6. Herbal Teas.

Some herbal teas, such as chamomile, licorice root, and turmeric tea, have anti-inflammatory properties and can help soothe the skin. Incorporate these teas into your daily routine to provide additional support for managing psoriasis symptoms.

7. Probiotic-Rich Foods.

Foods like yogurt, kefir, sauerkraut, and kimchi contain beneficial bacteria known as probiotics. Probiotics support a healthy gut microbiome and may help reduce inflammation associated with psoriasis.

8. Healthy Fats.

Avocados, olive oil, and coconut oil are examples of healthy fats that can help reduce inflammation in the body. Including these fats in your diet can have a positive impact on your skin and overall health.

9. Water.

Staying hydrated is crucial for maintaining healthy skin. Drinking an adequate amount of water throughout the day can help flush out toxins and keep your skin moisturized, reducing the risk of dryness and irritation.

10. Dark Chocolate.

Yes, even a little indulgence can be good for your skin! Dark chocolate with a high cocoa content is rich in antioxidants and flavonoids, which can benefit skin health. Enjoy a small piece of dark chocolate as a treat while managing your psoriasis.

Foods to Avoid in a Psoriasis Diet

1. Alcohol.

Excessive alcohol consumption can trigger psoriasis flare-ups. It’s best to limit or avoid alcohol altogether to reduce inflammation and prevent worsening of symptoms.

2. Processed Foods.

Foods high in processed sugars, saturated fats, and refined carbohydrates can contribute to inflammation in the body. Limit your intake of processed foods, such as fast food, sugary snacks, and sodas, as they can worsen psoriasis symptoms.

3. Red Meat.

While lean sources of protein are beneficial for people with psoriasis, red meat, including beef and pork, may promote inflammation. Limit your consumption of red meat and opt for leaner protein options instead.

4. Dairy Products.

Sensitivity to dairy products can vary among individuals with psoriasis. Some people find that consuming dairy exacerbates their symptoms.

If you suspect a dairy sensitivity, consider eliminating it from your diet or opting for dairy alternatives like almond or oat milk.

5. Nightshade Vegetables.

Nightshade vegetables, such as tomatoes, potatoes, and eggplants, contain a compound called solanine, which may trigger inflammation in some individuals.

Monitor your reaction to these vegetables and exclude them from your diet if you notice any negative effects.

6. Gluten.

Gluten, found in wheat, barley, and rye, can be problematic for individuals with psoriasis.

Although research on the connection between gluten and psoriasis is limited, some people with the condition report improvements after eliminating gluten from their diet. If you suspect gluten sensitivity, consider trying a gluten-free diet to see if it helps alleviate your symptoms.

7. Citrus Fruits.

Citrus fruits, like oranges, lemons, and grapefruits, are rich in vitamin C but can also be acidic. Some individuals with psoriasis find that consuming citrus fruits worsens their symptoms.

If this applies to you, try reducing or eliminating citrus fruits to see if it makes a difference.

8. Spicy Foods.

For some people with psoriasis, spicy foods can trigger flare-ups or worsen existing symptoms.

If you’ve noticed a correlation between spicy foods and your psoriasis, it may be best to avoid or limit your intake of hot peppers, chili powder, or other spicy ingredients.

9. Artificial Additives.

Artificial additives, including food coloring, preservatives, and flavor enhancers, can potentially trigger inflammation and worsen psoriasis symptoms. Opt for natural, whole foods instead of processed foods with long ingredient lists.

10. Excessive Salt.

High sodium intake can lead to water retention and swelling, which may exacerbate psoriasis symptoms. Limit your consumption of table salt and try flavoring your meals with herbs and spices instead.