Psoriasis is a chronic autoimmune condition that accelerates the growth cycle of skin cells, leading to itchy, dry, and sometimes painful patches on the skin. Although the exact cause is complex and multi-faceted, dietary choices may play a significant role in managing symptoms and reducing flare-ups. Here are some key dietary tips to help manage psoriasis:
Tip #1: Identify and Avoid Trigger Foods
Psoriasis triggers can vary, but common ones include:
Processed foods high in sugars, preservatives, and unhealthy fats
Red meat, particularly processed options like sausages and bacon
Dairy products, which some find can worsen skin symptoms
Nightshades, including tomatoes, potatoes, peppers, and eggplant
Keeping a food journal may help you track foods that might cause flare-ups. Eliminate possible triggers one by one to identify culprits, and then reintroduce them to see how your skin reacts.
Tip #2: Embrace Anti-Inflammatory Foods
Since psoriasis is an inflammatory condition, a diet rich in anti-inflammatory foods may ease symptoms. Include:
Omega-3-rich foods like fish, omena, and chia seeds
Dark leafy greens such as spinach, sukuma, and kienyeji greens
Berries, which are packed with antioxidants
Nuts and seeds (walnuts, flaxseeds, chia seeds)
Whole grains like oats and quinoa, which provide fiber and essential nutrients
Tip #3: Choose Healthy Fats
Healthy fats play an essential role in skin health.
Aim to incorporate:
Extra virgin olive oil, which contains anti-inflammatory compounds
Avocados, a great source of monounsaturated fats and vitamin E
Nuts, particularly almonds and walnuts, for additional healthy fats and vitamins
Tip #4: Boost Vitamin D Levels
Low levels of vitamin D are common in people with psoriasis.
Try adding:
Fatty fish
Fortified foods, including plant-based milk or orange juice
A daily supplement, but always consult with a healthcare provider first
Tip #5: Hydrate for Skin Health
Staying hydrated is essential for maintaining skin moisture, which can help reduce the itchiness and flakiness associated with psoriasis.
Drink plenty of water throughout the day and consider adding herbal teas with anti-inflammatory properties, like green tea or chamomile.
Tip #6: Eat a Rainbow of Fruits and Vegetables
Brightly colored fruits and vegetables contain antioxidants that protect skin cells from damage.
Aim for:
Orange and yellow produce (carrots, sweet potatoes,) for beta-carotene
Leafy greens vegetables for their detoxifying benefits
Fruits high in vitamin C and flavonoids for anti-inflammatory effects (mangoes, oranges and pawpaw)
Tip #7: Limit Alcohol Intake
Alcohol may trigger psoriasis symptoms in some people by promoting inflammation and disrupting immune function. Reducing or eliminating alcohol intake can lead to noticeable improvements in skin health for some individuals.
Tip #8: Consider Probiotics for Gut Health
Probiotics can help maintain a healthy gut microbiome, which might influence immune function and reduce flare-ups.
Add probiotic-rich foods such as:
Yogurt (if dairy isn’t a trigger)
Tip #9: Limit Refined Sugars and Processed Foods
Processed foods and high-sugar diets can increase inflammation. Try to stick to whole, unprocessed foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid sugary snacks, sodas, and foods high in refined flour.
Tip #10: Stay Consistent and Be Patient
Managing psoriasis through diet takes time. Stick with your trigger-free, nutrient-dense eating plan for a few weeks to observe any changes in your symptoms. It may take some trial and error to find the right balance, but consistency is key to seeing long-term benefits.
Diet alone won’t cure psoriasis, but it can play a supportive role in managing symptoms.
Let your Antara Nutritionist know if you are having any difficulties or challenges in managing your diet. Book a session with an Antara Nutritionist through the Antara App or by clicking here.