The Role of Your Diet in Managing Psoriasis

Psoriasis, diet, and gut health are intricately linked. Consuming foods high in saturated fats can lead to the formation of harmful compounds, overshadowing nutrient benefits. When these compounds are absorbed by your small intestine, they may trigger inflammation. This underscores the importance of choosing your daily diet with care, especially if you suffer from a skin condition like psoriasis.

IN THIS ARTICLE

1. The Link Between Psoriasis and Diet
2. Foods That Trigger Psoriasis Flare-ups
3. Anti-inflammatory Diet for Psoriasis
4. Tips to Create a Psoriasis-friendly Meal Plan
5. Manage Psoriasis by Eating Wholesome Foods
6. Diet and Eczema FAQs

Psoriasis is a complex, autoimmune condition influenced by genetic, lifestyle, and environmental factors. Diet plays a critical role as certain foods, especially those that are highly processed, can exacerbate inflammation and disrupt gut health. An inflamed digestive tract may lead to psoriasis flare-ups.

Studies show that up to 40% of individuals with metabolic issues also face severe psoriasis, more prevalent among those with abdominal obesity, insulin resistance, type 2 diabetes, abnormal lipid profiles, and hypertension. These conditions, linked to poor dietary choices, significantly elevate the risk of developing psoriasis (Garbicz et al., 2021).

Some foods can adversely impact your skin health and cause raised, scaly and inflamed patches to appear on your skin. Although incurable, modifying your diet can have a significant effect on reducing psoriasis symptoms.

Here are the primary culprits to avoid:

• Ultra-processed and sugary foods: These types of foods promote inflammation and worsen active psoriasis. (Malesu, December 2024) On top of that, they raise your insulin levels and increase your risk of obesity, type 2 diabetes, and heart disease. 
• Red and processed meats: Beef and pork contain high amounts of saturated fatty acids, which fuel inflammation and flare-ups. 
• Gluten-containing foods: When you consume barley, wheat, or rye that contains gluten, the immune system launches an immune response that impairs nutrient absorption and other gut functions. This irregularity impacts the eruption of psoriasis.
• Dairy products: Dairy and skin conditions also show a strong reciprocal connection for people with psoriasis. Milk, eggs, cheese, and butter are high-fat foods, and overconsumption can increase the body's production of pro-inflammatory chemicals. (Ingkapairoj, et al., 2021)
• Alcohol: Alcohol has pro-inflammatory effects on the skin, worsening psoriasis symptoms. People drinking high amounts of alcoholic beverages are 30% more likely to develop psoriasis compared to those who drink little or no alcohol. (Jordan, et al., 2024)
• Nightshade vegetables: People with autoimmune disorders often avoid vegetables belonging to a plant group called Solanaceae, such as tomatoes, eggplants, bell peppers, and jalapeños. They contain alkaloids that can contribute to inflammation and worsen autoimmune conditions. (Pearson, 2024)

Natural psoriasis remedies include a diet rich in anti-inflammatory compounds. Many — if not all — of these kinds of foods are a basic of the Mediterranean diet. So, what food groups should comprise your daily plate? Here are some examples.

• Fatty fish and omega-3 fatty acids: Salmon, mackerel, tuna, cod, and sardines are packed with healthy omega-3 fatty acids with anti-inflammatory properties. These substances work by regulating the innate and adaptive response of the immune system, thus minimizing the symptoms of psoriasis and other skin conditions. (Wójcik, et al., 2024)
• Antioxidant-rich fruits: Fresh fruits are full of polyphenols, which are natural compounds with potent antioxidant and anti-inflammatory agents. They can help soothe psoriasis. 
• Leafy greens and cruciferous vegetables: Like fruits, leafy greens also boast healthful compounds that combat inflammation. Some excellent examples are cabbage, carrots, spinach, kale and arugula. 
• Nuts and seeds: Nuts contain good fats with anti-inflammatory benefits. Consuming walnuts, almonds, and pistachios may help people with psoriasis.
• Olive oil and avocados: Olive oil and avocado are stuffed with healthy lipids. They're a good source of phenolic compounds that have powerful anti-inflammatory and antioxidant properties. (Katsimbri, January 2021)
• Turmeric and ginger: Curcumin is a natural orange-yellow pigment present in turmeric and ginger. It flaunts anti-inflammatory effects and is known to lessen the frequency of psoriasis flare-ups. 
• Probiotic-rich foods: Research found that people with psoriasis have an imbalanced gut flora, meaning the types of bacteria, viruses, and other organisms weren't as diverse as healthy individuals. Supplementing with probiotics through food can promote a healthier gut ecosystem and ease psoriasis. (Kanda, 2020)

Creating a meal plan tailored to alleviate psoriasis involves more than just avoiding certain foods; it's about making holistic changes to your diet to support overall skin health. Below are practical steps to help you manage your symptoms through dietary choices, ensuring each meal contributes positively to your skin's condition.

1. Test for food sensitivities
The first step is to be aware if gluten, dairy, or certain food groups worsen your skin condition. Try an elimination diet to determine if skipping them in your meals improves your psoriasis symptoms. 

2. Experiment with alternatives
If you have a food intolerance, swap it with a healthier substitute. For example, you can replace animal milk with almond or coconut milk and cow cheese with cashew cheese. 

3. Prioritize a well-rounded diet
Rather than eliminating some food groups and restricting your source of nutrients, focus on a balanced, wholesome diet that includes more vegetables, fruits, and whole grains. Add in fish, too, for omega-3 benefits.

4. Practice meal portioning
Consuming large amounts of food in a single meal can cause your sugar levels to go haywire and prompt skin inflammation. The ideal way to control your glucose is to eat smaller, nutritious meals throughout the day.

5. Hydrate with skin-boosting drinks
Moisturize from within by sipping your skin vitamins. Instead of coffee that’s dehydrating because of its diuretic effect, drink herbal teas, fruit shakes, or lemon-infused water. 

6. Spice it up wisely
Some people are extra sensitive to garlic, pepper, and cinnamon since they cause allergic reactions. If you’re in the same boat, choose ginger, turmeric, and other anti-inflammatory herbs to enhance the flavor of your meals.

7. Incorporate fermented foods
Eating kimchi, tempeh, sauerkraut, and probiotic-rich foods supports gut health, which in turn reduces psoriasis severity. 

8. Plan your meals around the Mediterranean diet
Followers of the Mediterranean diet are less likely to experience flare-ups because of the natural anti-inflammatory benefits of its food components. It can also slow down the progression of psoriasis. (Phan et al., 2018)

Here’s an example of a daily meal plan that coincides with the Mediterranean diet principles:

• Breakfast: Oatmeal topped with berries
• Lunch: Whole grain sandwich with hummus, served with leafy greens
• Dessert: Chia pudding with berries
• Snack: Almonds, walnuts, or pumpkin seeds
• Dinner: Broiled salmon with brown rice and fresh fruits

In addition to adjusting your diet, it's crucial to collaborate with your dermatologist to explore a range of treatments that can enhance your management of psoriasis. Achieving optimal skin health requires a comprehensive approach, including lifestyle modifications and consistent follow-ups with your skin care specialist.

Foods are natural medicine. They're your first line of defense against inflammation that turns psoriasis into a health nightmare. Making smarter choices with what you eat not only promotes digestive health but also helps you manage chronic skin diseases. Psoriasis and diet are connected by how well-functioning your gut is. 

If you can, adopt a Mediterranean eating style. Research has proved it effective in minimizing the severity of psoriasis and its flare-ups. The next time you shop for groceries, ensure you include vegetables, fruits, whole grains, and good fat sources to create a psoriasis-friendly meal plan. 

Ready to take control of your psoriasis? Book an appointment with our expert dermatologists today and start your personalized treatment plan for better skin health.