Psoriasis Diet: Foods To Avoid With Psoriasis (And What To Eat)
Struggling with red, itchy, and sore skin? I’ve been there. In my 30s, during a time of intense stress, painful plaques appeared all over my body.
For years, I could only take the edge off my psoriasis by using topical creams and living a healthy lifestyle. It wasn’t until I eliminated certain foods from my diet that the plaques started disappearing.
The Link Between Psoriasis And Diet
Psoriasis is an autoimmune disease in which the immune system mistakenly attacks healthy skin cells.
Receiving a psoriasis diagnosis is upsetting. You might feel like your body is betraying you. But it’s not. It’s confused.
Something, like an imbalance in your microbiome (your unique gut ecology), is triggering an abnormal immune response. The good news is that you can help your body stop identifying skin cells as threats by reducing systemic inflammation.
Studies show that what we eat has a significant effect on psoriasis. Certain foods can cause inflammation, leading to flare-ups, while others offer anti-inflammatory benefits.
Foods To Avoid With Psoriasis
Inflammatory foods tend to aggravate psoriasis.
Alcohol
While it can be tempting to use alcohol to numb the stress and emotions linked to psoriasis, it’s a bad idea. Regularly drinking alcohol promotes systemic inflammation, disrupts the gut microbiome, and suppresses immune function. Even small amounts can contribute to skin itchiness and redness.
Dairy
Dairy products are rich in saturated fat, which can cause inflammation. Besides, some of the proteins in cow’s milk resemble proteins found in our body, which can confuse the immune system.
Refined Carbohydrates
Refined carbs, like white bread, have been stripped of fibre, so our body can quickly convert them into glucose, triggering inflammation and spiking blood sugar.
These processes lead to oxidative stress—that’s when you produce too many free radicals and not enough antioxidants. Oxidative stress causes skin inflammation and reduces the body’s ability to repair damaged tissues.
Saturated And Trans Fats
Foods high in saturated and trans fats, like processed and fried foods, can trigger autoimmune dysfunction by fuelling inflammation and disrupting the gut’s balance.
Added Sugar
Added sugar-heavy foods and drinks, like ice cream, activate the same processes refined carbs do, worsening psoriasis symptoms. Plus, regularly eating too much added sugar can lead to insulin resistance, which is closely linked to psoriasis.
Gluten
People who cut out gluten from their diets see improvements in their psoriasis lesions. That’s because people who suffer from psoriasis are more likely to have asymptomatic coeliac disease or gluten sensitivity.
What Diet Is Best For Psoriasis?
We’re all different, so there is no single best diet for psoriasis. The optimal eating plan for you depends on the severity of your symptoms and how you respond to different foods.
Will A Gluten-Free Diet Help Psoriasis?
If you have gluten sensitivity or coeliac disease, eliminating gluten from your diet can help reduce the number and severity of flare-ups. Bear in mind both of these can cause no apparent symptoms, so you might benefit from eliminating gluten even if you don’t have any.
Eating gluten-free doesn’t mean swapping wheat-based staples and treats for gluten-free varieties, which can worsen psoriasis.
Opt for whole foods that are naturally free of gluten, like:
● Fruit and vegetables
● Root vegetables
● Meat and fish
● Nuts and seeds
● Eggs
● Legumes
● Gluten-free whole grains, like brown rice
● Gluten-free pseudo-grains, like buckwheat
● Healthy fats, like extra-virgin olive oil
● Herbs and spices.
Is The Mediterranean Diet Good For Psoriasis?
Eating a Mediterranean diet can help reduce the severity of psoriasis and slow its progress, so it’s especially helpful for mild to moderate psoriasis.
This way of eating can lower inflammation, which is one of the key mechanisms behind psoriasis flare-ups.
Foods you can eat on the Mediterranean diet include:
● Fruit and vegetables
● Legumes
● Whole grains, like brown rice
● Lean meats, fish, and seafood
● Nuts and seeds
● Healthy fats, like extra-virgin olive oil
● Greek yoghurt
● Eggs
● Herbs and spices.
Does A Vegetarian Diet Help With Psoriasis?
A new study found that a plant-based diet can help manage inflammatory skin diseases like psoriasis. While meat and eggs aren’t big triggers, consuming more fresh fruit and vegetables improves skin condition.
Bear in mind that the same studies showed that people who avoid eating junk and processed foods have less severe flare-ups. So, you shouldn’t swap meat and fish with plant-based alternatives and refined carbohydrates.
Can The AIP Diet Help With Psoriasis?
Yes, the AIP diet (Autoimmune Protocol diet) is the best diet for severe psoriasis because it eliminates common inflammatory triggers.
Here’s what you can eat on the AIP diet:
● Minimally-processed meat, fish, and seafood
● Healthy fats like extra-virgin olive oil and avocado oil
● Vegetables, excluding nightshades like potatoes and aubergines
● Fresh fruit
● Fermented non-dairy foods, like kombucha and sauerkraut
● Herbs and spices not derived from a seed, like chilli
● Vinegar with no added sugar
● Green and black tea.
The AIP diet is very restrictive, but bear in mind you don’t need to follow it long-term. It’s an elimination diet. So, once your symptoms improve significantly, you can start reintroducing certain foods to identify which ones you react to.
The reintroductions are complicated to manage and interpret, so you should work with a Nutritional Therapist to avoid common mistakes, like reintroducing foods too quickly.
Foods To Eat For Psoriasis
Certain foods can help manage psoriasis, whether you follow the AIP diet, eliminate gluten, eat plant-based, or try the Mediterranean diet.
Anti-inflammatory, nutrient-dense foods support your body by improving gut health, restoring immune balance, and promoting skin repair.
Here are some foods to eat for psoriasis:
● Fatty, small wild-caught fish, like mackerel and sardines
● Extra virgin olive oil, avocado oil, coconut oil
● Leafy greens and colourful vegetables, except nightshades
● Fresh fruit, especially berries and citrus fruits
● Whole or gluten-free grains
● Herbs and spices like turmeric, black pepper, and cinnamon
● Herbal teas, green tea, and matcha.
Bear in mind that you might have food sensitivities that make some of these foods, like broccoli or spinach, problematic for you. So, you might see an improvement in your flare-ups but notice new gut symptoms, like bloating.
Why DIY Psoriasis Diets Often Don’t Work
With so much information out there, it’s tempting to try a DIY approach. However, cutting out foods without a structured approach can leave you frustrated and confused.
Uncovering food sensitivities without guidance is hard, especially when you don’t know what to look for. For example, did you know gluten sensitivity can present as a bad mood the day after you eat it?
Plus, psoriasis is affected by factors like stress, hormonal changes, certain medications, and much more.
Give yourself a real chance by working with a Nutritional Therapist who can cut through the confusion and help you understand your body.
Work With Me
If you’re tired of cutting out different foods only to see little to no progress—or if you're overwhelmed by the information I shared above—get in touch.
Together, we can work methodically to identify your unique triggers, find the root cause of your psoriasis, and manage your symptoms. I will coach you through the therapy process, helping you implement changes and overcome obstacles.
FAQ
Is Coffee Bad For Psoriasis?
A study found that drinking more than 4 cups of coffee a day worsens psoriasis. That’s because coffee can irritate the gut lining and trigger inflammation.
Are Eggs Bad For Psoriasis?
Eggs are a common allergen and contain histamine. So, for some people, eggs can worsen psoriasis.
Is Yoghurt Bad For Psoriasis?
It depends. Yoghurt can either help improve your gut health and reduce psoriasis symptoms or trigger skin inflammation.
As you can see, there are lots of nuances when it comes to diet and psoriasis. What supports one person’s health can work against another.