Although it is not known exactly what causes psoriasis, your skin flakes are a clear sign of inflammation in the body. That's why inflammatory triggers can cause psoriasis flare-ups in some people, including stress, smoking, and certain foods too.
Avoiding inflammatory foods and incorporating anti-inflammatories in the diet can be helpful in controlling inflammatory diseases. It is important to understand that there is no known diet that will cure this skin problem, and the types of foods that can cause an outbreak can be very personal. For example, while gluten may be a trigger for you, that doesn't necessarily mean it causes symptoms in someone else.
The worst foods you can eat with psoriasis
Foods with added sugar
Sugar has long been linked to inflammation in the body, and a February 2020 study in the Journal of Investigative Dermatology found that even short-term exposure to a diet rich in added sugar caused psoriasis.
There are sugars that are found naturally in some foods, such as fruits and dairy, but added sugar refers to the sweeteners added to a food during processing.
According to Harvard Health Publishing, common foods with added sugar include:
- Sweetened beverages, such as sodas and energy drinks.
- Desserts and sweets
- Ready-to-eat cereals
- Some breads
Reducing your intake may have the added benefit of reducing your risk for cardiovascular disease. Generally speaking, the same eating patterns that prevent obesity and cardiovascular disease can be beneficial for psoriasis.
Refined carbohydrates
Refined carbohydrates are all carbohydrates that have been highly processed, so they are no longer in their original form. These include:
- White rice
- White bread and flours
- Prepared foods such as crackers, chips, cookies, granola bars, energy bars, and breakfast cereals
Refined carbohydrates are associated with inflammation in the body. To avoid them, try to focus on eating foods as they come in nature: brown rice instead of white, steel-cut oatmeal instead of cereal, or an apple instead of that apple-flavored energy bar.
Refined cooking oils
Words like "virgin", "cold pressed" or "oil" on the label can help you identify unrefined cooking oils.
Whenever possible, avoid cooking with refined oils:
- Corn oil
- Cottonseed oil
- Peanut oil
- Rice bran oil
- Sesame oil
- Soy oil
- Sunflower oil
These Omega-6-rich oils have been linked to chronic low-grade inflammation, according to a September 2018 Open Heart study. Instead, choose unrefined ones, such as extra virgin olive oil, raw coconut oil, and cold-pressed avocado.
If the flavor of refined oils is missing in your kitchen, consider sprinkling a little sparkle in the form of herbs and spices. Turmeric , specifically, can help minimize psoriasis in some people.
Red, processed or fatty cuts of meat
Saturated fats increase inflammation throughout the body through many pathways, and excessive intake can make psoriasis worse. Any type of meat that is high in fat will also have high levels of saturated fat, so these should be limited. Especially:
- Red meat, such as hamburgers and steak.
- Processed sausages, such as salami.
To further help your psoriasis, you'll want to swap out those saturated fats for some healthy Omega-3 fatty acids, which can help reduce chronic inflammation. So instead of a steak for dinner, opt for salmon and a salad topped with walnuts and flax seeds.
Alcohol
Psoriasis can be triggered or worsened by drinking alcohol. Keep in mind that drinking alcohol in moderation is recommended for anyone, which means no more than one or two drinks per day.
Foods you don't tolerate well
Negative reactions, including psoriasis flare-ups, can occur with foods that you have an intolerance to. Specific intolerances vary from person to person, so the key is figuring out which foods can personally trigger it.
For example, some people have seen their psoriasis symptoms improve after eliminating foods like gluten and dairy . An elimination diary or a food diary can be useful tools to keep track of your own diet and symptoms to share with your doctor and explore possible links.
If you go the elimination route, the idea is to eliminate only one food at a time, such as gluten, for a few weeks and then add it back to your diet. You are experimenting to see if psoriasis symptoms resolve with removal and return with reintroduction.
You eat too much food of animal origin
A healthy microbiome is linked to a reduced risk of psoriasis, so foods that support gut health can help improve symptoms.
A healthy microbiome needs fiber , which is only found in plant foods. If you are eating a diet rich in animal products, such as dairy, cheese, and meat, you want to make sure you are incorporating more high-fiber foods, such as vegetables, fruits, beans, whole grains, nuts, and seeds.
