Psoriasis is a chronic inflammatory disease caused by an overactive immune system. The immune system normally turns on to fight infection or injury, then turns off when that threat is gone. With psoriasis, that response doesn’t fully turn off, leading to ongoing inflammation in the skin and the thick, scaly plaques that develop over time.
The inflammation causing psoriasis doesn't just show in the skin; it also spreads throughout the entire body. That's why people with psoriasis have higher rates of heart disease, stroke, and conditions like diabetes compared to the general population. The same inflammation causing plaques on the skin is affecting blood vessels and heart health.
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An anti-inflammatory diet is one of the best ways to help reduce inflammation throughout the body, which can help improve psoriasis symptoms overall. It also helps with body weight, as fat can produce inflammatory chemicals, so even slight weight loss has been shown to improve severe psoriasis. The Mediterranean diet, which consists of fatty fish, olive oil, lots of colorful produce, and whole grains, is one of the healthiest eating patterns for its anti-inflammatory benefits. This diet isn't just good for your skin; it also supports your overall health.
An anti-inflammatory diet starts with eating more foods that help reduce inflammation and limiting those that may contribute to it.
Foods That Help Reduce Inflammation
- Fatty fish: Salmon, sardines, and mackerel have omega-3s that support the body's natural inflammatory response.
- Colorful fruits and vegetables: Berries, leafy greens, and bell peppers are loaded with antioxidants, which helps protect cells from damage over time.
- Olive oil, walnuts, flaxseed: Any sources of calming fats.
- Legumes and whole grains: These keep blood sugar stable throughout the day. Sharp blood sugar spikes trigger an inflammatory response in the body. Steady energy means a calmer immune system.
Foods That Cause Inflammation
- Alcohol: This is one of the most consistently documented dietary triggers for psoriasis flares. It also interferes with some of the most common psoriasis medications.
- Ultra-processed foods and added sugars: These foods cause blood sugar to spike and crash, which can trigger a stress response in the body.
- Red and processed meats: These contain compounds the body breaks down into pro-inflammatory messengers. Eating less of them can be helpful.
Many inflammatory ingredients are hidden in unexpected foods. Added sugars can be found in bread, pasta sauce, store-bought salad dressing, and flavored yogurt, foods that even don't taste sweet. Inflammatory refined oils are a go-to cooking fat in most restaurants and packaged foods. Items marketed as healthy, like granola bars, fruit juices, and protein bars, can be loaded with refined ingredients. Even processed meats in a sandwich. The American food supply is mostly built around convenience, and convenience tends to mean pro-inflammatory.
A few easy swaps to avoid inflammatory foods:
- Make olive oil your go-to cooking fat at home.
- Read ingredient labels. If sugar or refined grains are in the first three ingredients, don’t buy it.
- Keep canned fatty fish on hand. Sardines and canned salmon are affordable, shelf-stable, and anti-inflammatory.
- When eating at restaurants, ask for olive oil and lemon instead of packaged dressing.
- Picking whole food snacks. Replace packaged snacks with a handful of nuts or a piece of fruit.
It’s recommended that you track your own patterns as there are a lot of variations for triggers. Having a journal to track what you ate and how your skin looked a day or two later can reveal personal triggers that aren't on any standard list. It's also important to understand the difference between your triggers and common myths.
Common Myths About Psoriasis and Diet:
- Going gluten-free will clear your psoriasis: There is a well-established overlap between celiac disease, where the immune system attacks the body in response to gluten, and psoriasis. Patients who have both conditions may see their skin improve when they cut gluten. But most people with psoriasis don't have celiac disease, going gluten-free isn’t likely to make a noticeable difference. It's the right recommendation for the right patient, but it's not a universal answer.
- Nightshade vegetables cause flares: Nightshade vegetables are a specific family of everyday vegetables and spices, like tomatoes, eggplant, peppers, and potatoes. Many nightshades are rich in antioxidants that are actually anti-inflammatory. Cutting them out without any personal evidence that they're bothering you could mean eliminating genuinely good foods for no real benefit.
Psoriasis exists on a spectrum, and if your skin isn't clearing with dietary changes, that's not a sign of failure. It's a sign that it's time to add in medical treatment. Research shows that starting psoriasis biologics sooner rather than later leads to better outcomes, including clearer skin, long-term disease control, and reduced cardiovascular risk.
This doesn't mean diet isn't important. Taking diet seriously can make a real difference in quality of life and in managing a disease. For some people, dietary changes alone won't be enough to fully control their psoriasis, and that's okay. It doesn't mean you're doing anything wrong. It just means your disease needs more support than diet can provide on its own.
