Key takeaways

There’s no single “psoriasis diet,” but eating patterns that reduce systemic inflammation (e.g., Mediterranean‑style diet) can support overall skin and joint health.
If you’re overweight, a structured calorie‑reduction program can improve psoriasis severity and treatment response.
Gluten‑free diets may help only if you have celiac disease or positive gluten‑sensitivity antibodies—don’t remove gluten without testing.
Prioritize fruits & vegetables, whole grains, legumes, nuts, seeds, and fatty fish; limit ultra‑processed foods, added sugars, alcohol, and processed red meats.
Track your personal triggers with a food & symptom journal—psoriasis is individual.

Psoriasis, it is a chronic autoimmune condition that leads to the overproduction of skin cells. Gradually the dead cells build up into silvery-white scales. As a result of this condition, your skin turns inflamed and red causing serious itching. There is no treatment in order to cure psoriasis. But the bright side is that some pharmaceutical and topical natural treatments (like Sphagnum Psoriaid Shampoo) can reduce this skin condition. However, what you eat is very important if you have psoriasis. Let’s look into foods to eat and avoid when you have psoriasis.

Best foods for psoriasis (what to eat more of)

**Build your plate around: **

1) Colorful fruits & vegetables

Aim for half your plate. Think:

berries
citrus
leafy greens
cruciferous veg (broccoli, cauliflower Brussels sprouts)
tomatoes
peppers
carrots
beets.

These are rich in fiber and polyphenols that support a balanced immune response.

2) Whole grains & legumes

Choose

oats
buckwheat
quinoa
brown rice
whole‑grain rye
plus beans
lentils
and chickpeas for fiber and steady energy.

(If you suspect gluten sensitivity, see the gluten section below.)

3) Healthy fats

Use extra‑virgin olive oil as your default oil. Add a small handful of nuts & seeds (walnuts, almonds, chia, flax) most days.

4) Seafood & lean proteins

Include fatty fish like salmon, sardines, trout, or mackerel 2x per week for marine omega‑3s.

Round out with poultry, eggs (as tolerated), soy, or tempeh.

5) Fermented foods (optional)

Yogurt, kefir, sauerkraut, kimchi, and tempeh may support gut diversity. Choose plain/low‑sugar options.

Hydration & tea: Water is best. Unsweetened green or black tea can be part of a balanced pattern. Avoid promising effects from any single beverage.

Foods to limit or avoid (and why)

1) Ultra‑processed foods & added sugars

Packaged snacks, sweets, fast foods, sugary drinks, and highly refined carbs can drive metabolic inflammation and weight gain—both linked with worse psoriasis outcomes.

2) Alcohol

Alcohol can worsen flares and interact with medications. If you drink, keep it minimal or consider avoiding it.

3) Processed red meats & high‑fat deli meats

These foods are associated with higher inflammatory burden. Choose fish, poultry, legumes, and minimally processed proteins more often.

4) High‑fat dairy (individual)

Some people report improvement when they reduce high‑fat dairy. Opt for fermented or lower‑fat options if dairy suits you.

5) Nightshades (individual)

Tomatoes
potatoes
eggplants
peppers

They are nutritious and not proven psoriasis triggers for most people. If you suspect they affect you, do a time‑boxed elimination trial (2–4 weeks) with professional guidance and re‑introduce to confirm.

Mediterranean diet & weight management

A Mediterranean‑style diet (rich in produce, whole grains, legumes, nuts, olive oil, and fish) is the most studied anti‑inflammatory pattern. Early randomized trials suggest it can reduce psoriasis severity when used alongside standard therapy. Separately, if you have overweight or obesity, a structured calorie‑reduction plan can improve skin scores and help your treatments work better.

Key point: Diet is a complement, not a replacement, for medical care.

Gluten & psoriasis: who should try gluten‑free?

People with psoriasis are more likely than average to have celiac disease. Consider testing first (tTG‑IgA, total IgA ± EMA) if you have GI symptoms, anemia, or a family history. If tests are positive, work with your care team on a strict gluten‑free diet for 3–6 months and track symptoms. If tests are negative, a gluten‑free diet is less likely to help; focus on overall dietary quality instead.

Omega‑3s: fish vs supplements

Getting omega‑3s from whole fish is encouraged. Evidence for fish‑oil supplements improving psoriasis is mixed to low‑quality. If you’re considering supplements, talk to your clinician—there can be medication interactions and cardiovascular considerations.

1‑day sample anti‑inflammatory menu

Breakfast: Overnight oats with chia, walnuts, blueberries, and plain yogurt (dairy or plant‑based).
Lunch: Grain bowl—quinoa, roasted broccoli & peppers, chickpeas, arugula, olive‑oil lemon dressing.
Snack: Apple + almond butter.Dinner: Baked salmon with herbed lentils and tomato‑cucumber salad; drizzle of extra‑virgin olive oil.Dessert (optional): A few squares of dark chocolate.

Practical grocery & cooking tips

Shop the pattern, not perfection: Base your cart on produce, whole grains, legumes, fish, nuts, seeds, and olive oil.
Batch‑cook whole grains and legumes for quick bowls all week.
Swap smart: Use olive oil instead of butter; sparkling water or tea instead of soda; nuts instead of chips.
Journal: Use a food & symptom tracker for 6–8 weeks to spot personal patterns.
Lifestyle: Good sleep, stress management, and movement complement nutrition.

FAQs

Is there a psoriasis “trigger food” list that works for everyone?

No. Evidence supports overall dietary patterns (like Mediterranean‑style eating) more than any single food list. Use a journal to identify your triggers.

Should I avoid gluten if I have psoriasis?

Only consider a gluten‑free trial if you have celiac disease or positive serology for gluten sensitivity. Otherwise, focus on whole‑food quality and fiber.

Do nightshades cause flares?

There’s no strong evidence they trigger psoriasis universally. If you suspect a link, test it with a guided, time‑boxed elimination and re‑challenge.

Will fish‑oil pills clear my psoriasis?

Probably not alone. Evidence for supplements is inconsistent. Prioritize eating fatty fish twice weekly and discuss any supplements with your clinician.

Can diet replace my prescriptions or phototherapy?

No. Nutrition is a supportive strategy. Keep your prescribed treatments unless your clinician advises changes.

Psoriasis Diet: Evidence‑Based Foods to Eat & Avoid

Key takeaways

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