Psoriasis Relief Starts in the Kitchen: Best (and Worst) Foods for Your Skin

What if I told you that psoriasis relief starts in the kitchen? Would you agree with me, or would you need a little more convincing? While many believe that managing psoriasis is all about medications, creams, and such, I’m here to tell you that what you eat can surely play a major part in how your skin feels and even looks. I’ll break down the best (and worst) foods for your skin. So if you’re looking for some psoriasis relief, you’re in the right place.

Psoriasis is a chronic, immune-mediated (caused by the body’s own immune system) skin condition characterized by red, inflamed patches of skin with silvery-white scales, known as plaques. Psoriasis is caused by a malfunction in the immune system. Researchers believe this is likely due to a combination of genetics and environmental triggers that cause skin cells to grow and shed too quickly. If you’re wondering, psoriasis is not contagious and cannot be transmitted through physical contact.

Symptoms of psoriasis include:

• Very itchy skin
• Dry skin
• Cracking/bleeding skin
• Raised / inflamed patches of skin with silvery or grayish scales
• Painful patches (burning and/ or stinging)
• Discolored nails
• Joint pain, swelling and stiffness

Symptoms of psoriasis can be worsened or triggered by: 

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• Stress
• Medications
• Infections (especially strep throat)
• Skin injuries, such as severe sunburn, scrapes, cuts and bug bites
• Tobacco use or even exposure to secondhand smoke
• Heavy alcohol use 

Remember when I told you that psoriasis relief starts in the kitchen? Let’s dive a little deeper into that. Your diet plays a role in easing the symptoms of psoriasis. Psoriasis is an inflammatory condition, so eating foods and spices that provide anti-inflammatory and antioxidant properties will benefit you greatly, as it pertains to your skin feeling great and looking better.

RELATED: 10 Myths About Psoriasis You Wish You Knew Sooner

Foods and spices that can help with psoriasis relief:

• Swiss Chard provides antioxidants and anti-inflammatory compounds that fight inflammation and oxidative stress.
• Kale is a nutrient-dense, anti-inflammatory leafy green vegetable that can help manage the underlying systemic inflammation associated with the condition. 
• Spinach is another leafy green vegetable that is rich in antioxidants, vitamins, and fiber, which helps to reduce systemic inflammation (a widespread inflammatory response throughout the entire body), a key factor in psoriasis. 
• Collard Greens are loaded with antioxidants, high in fiber and vitamins. This leafy green reduces inflammation. 
• Turmeric provides psoriasis relief through its active ingredient, called curcumin. Curcumin has potent anti-inflammatory and antioxidant properties. It works by targeting the underlying mechanisms of psoriasis to reduce inflammation, alleviate symptoms, and slow skin cell growth.
• Ginger has very potent anti-inflammatory and antioxidant properties, which help to relieve psoriasis symptoms. 
• Bananas contain natural anti-inflammatory and antioxidant properties.
• Apples have a high content of polyphenols, vitamin C, and fiber. These specific compounds work well to reduce systemic inflammation associated with psoriasis.
• Walnuts/ Nuts and Seeds produce high content of omega-3 fatty acids and antioxidants, for example, vitamin E. These specific nutrients can help combat the inflammatory processes involved in psoriasis.
• Fish is a lean protein, rich in omega-3 fatty acids, which are known to reduce inflammation throughout the body and support the body’s immune system. This, too, can help decrease the redness and swelling that’s associated with psoriasis.
• Tofu or Tempeh are plant-based proteins that provide anti-inflammatory properties, as well as probiotics and prebiotics that support gut health, which is linked to reducing inflammation. 

“There is no one particular diet that is recommended for psoriasis, but psoriasis is an autoimmune condition so foods that trigger inflammation may be a culprit in psoriasis flare-ups,” says Elizabeth DeRobertis, R.D., a registered dietician at Scarsdale Medical Group in White Plains, NY. (source: Health Central, Johns Hopkins Med)

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Now, hear me when I say–I love some good fried food. Fried chicken, fried fish, fried calamari, fried onion rings, French fries…and all the things. I’m not too big on sweets, but I love a piece of plain cheesecake or sugar cookie every now and then. If you have psoriasis, I encourage you to explore some alternatives to your usual diet, especially if you enjoy fried foods, processed sweets, and snacks like I do. If you’re wondering whether your daily food choices are connected to your psoriasis symptoms and flare-ups, the answer is yes—they definitely are!

RELATED: Psoriasis Triggers: It’s Not Always What You Think

Foods to avoid for psoriasis relief:

• Processed food and snacks contain added sugars, refined carbohydrates, additives, saturated and trans fats. These all promote inflammation and trigger and/or worsen psoriasis symptoms. Instead of processed food and snacks, eat whole, unprocessed foods like fresh fruit, fresh vegetables, whole grains, nuts and seeds.
• Fried food worsens psoriasis symptoms and increases inflammation in the body due to the high levels of saturated and trans fats. Instead of fried foods, try baked, steamed or grilled.
• Dairy products (a lot of them) are high in fat. This can cause an increase in inflammation in the body. Instead of dairy products, try soy, oat, almond, cashew, coconut and pea milk.
• Cereals and soft drink items all have a substantial amount of added sugar in them, which I think we can all agree that too much sugar isn’t good for anyone. These types of items promote systemic inflammation, which triggers psoriasis flare-ups. Instead of cereals and soft drinks, try overnight oats, oatmeal, sparkling water, and fresh fruit-infused water.
• Red meat contains arachidonic acid (omega-6 fatty acid). Studies show that it can fuel the inflammatory processes that are linked to psoriasis. Also, the saturated fat found in red meat can increase overall inflammation throughout the body and its severity. Instead of red meat, try fish, tofu, legumes (beans, lentils, and chickpeas), tempeh (made from fermented soybeans), and seitan (a wheat-based protein).

While diet isn’t a cure for psoriasis, it is surely a powerful tool in managing psoriasis symptoms and giving you the relief that you need to feel good. Diet choices in the kitchen can make a meaningful impact and give you healthier skin.