Nutrition plays a pivotal role in every function of the body — from immune response to skin regeneration. Emerging research shows that specific dietary choices can either aggravate or ease chronic health conditions. One such condition is psoriasis, a persistent inflammatory skin disease. Increasingly, evidence suggests that a targeted anti-inflammatory diet may help reduce the severity of psoriasis symptoms and support long-term skin health.

The right diet improves psoriasis

Psoriasis is a chronic inflammatory skin disease belonging to the group of autoimmune diseases. Adults are the most common sufferers, but children can also be affected in isolated cases.

Regardless of the age at which psoriasis breaks out, you should take the disease as a welcome opportunity to optimize your personal diet. Several scientific studies have now shown that a properly tailored diet can significantly improve psoriasis.

Holistic measures for psoriasis

Psoriasis causes very dry, scaly, and sometimes itchy skin in affected areas. Thick, yellowish crusts on some parts of the body are characteristic, and may be accompanied by inflammation. These crusts develop due to the pathologically accelerated skin metabolism in psoriasis, meaning that the cells in the top layer of skin renew themselves about eight times faster than in a healthy person.

Psoriasis can occur in flare-ups, sometimes milder, sometimes more severe. While psoriasis is considered incurable, it can certainly be managed so that flare-ups become less frequent or progressively milder, and the phases of less severe symptoms eventually become longer. Medication is not always required for this. Holistic measures are often very helpful, for example, the following (1):

Change your diet

Of course, you should change your diet. We’ll explain how best to do this below.

Sunbathing

You can also expose your skin to the sun for a short time every day (depending on your sensitivity, 5-10 minutes is enough (2).

Vitamin D

If sunbathing isn’t possible due to the weather, you should definitely optimize your vitamin D intake. Vitamin D plays an important role in skin health and the health of the immune system. At the same time, vitamin D has anti-inflammatory properties, so this vitamin positively influences all three areas affected by psoriasis.

Movement

Make sure you exercise because:

Exercise improves psoriasis

People who eat healthier tend to feel more motivated to exercise again. However, physical activity also improves psoriasis – as reported in the British Journal of Dermatology in March 2014. A study with over 300 participants found that a 20-week program combining dietary changes with exercise not only led to weight loss in overweight psoriasis patients, but also reduced psoriasis inflammation, thus leading to a noticeable improvement in symptoms (3).

The right diet for psoriasis

Until now, it was only practical experience, but now the first scientific studies show that those affected can relieve their psoriasis independently with the help of a specific diet.

Yes, an unhealthy diet is now considered a risk factor that can lead to the development of psoriasis in the first place (4).

A targeted change in diet represents an excellent opportunity to positively influence psoriasis, as researchers reported in the International Journal of Environmental Research and Public Health in July 2016. The researchers from the University of Naples provide specific nutritional advice for physicians so they can offer helpful nutritional counseling to their psoriasis patients:

1. Gluten-free diet for psoriasis

Gluten – the protein in wheat, spelt, rye and barley – should initially be eliminated from the diet for psoriasis on a trial basis, for example, for a period of 4 to 6 months.

In 2015 , the journal Dermatology reported on the connection between celiac disease and psoriasis. In a study, 218 psoriasis patients and 264 healthy controls were tested for celiac disease (a gluten intolerance resulting from a related small intestinal disorder). If the blood test was positive, a biopsy was performed to confirm the diagnosis.

While only one person in the control group had celiac disease, nine of the psoriasis patients did. They were advised to follow a gluten-free diet. After 6 months of following a gluten-free diet, seven of the eight psoriasis patients showed significant improvement in their skin (5).

Even if you don’t have celiac disease, it’s worth trying a gluten-free diet. Gluten intolerance can occur even without celiac disease. This is referred to as non-celiac gluten intolerance, which can exacerbate many chronic diseases. Those affected by avoiding gluten often experience significant improvements in many areas of life.

A gluten-free diet isn’t as difficult as is often claimed. Furthermore, it’s often enough to simply eat a low-gluten diet (rather than a completely gluten-free diet). So, you don’t have to avoid every trace of gluten. Some people feel noticeably better just by avoiding wheat products. The gluten in spelt or oats is often well tolerated. But if you need help – try our Gluten free – the easy way Guide

2. If you have psoriasis, you may need to lose weight

You should lose weight until you reach a normal weight, as it is known that psoriasis improves once excess weight is lost.

3. Anti-inflammatory foods for psoriasis

Your diet should include anti-inflammatory foods, as chronic inflammation can worsen psoriasis.

To reduce inflammation, targeted dietary supplements such as omega-3 fatty acids can also be taken. Clinical Nutrition reported in June 2014 that a calorie-restricted diet with omega-3 fatty acid supplementation can help reduce inflammatory markers and improve psoriasis symptoms (6).

Forty-four overweight psoriasis patients already taking immunosuppressive medications were divided into two groups. Group 1 continued to eat as usual. Group 2 received a calorie-restricted diet (20 kcal/kg of target weight) plus a dietary supplement containing 2,600 mg of omega-3 fatty acids.

After 3 and 6 months, significant improvements in psoriasis were observed in the second group (7). Skin appearance, itching, and quality of life all improved when the calorie-reduced diet and omega-3 fatty acids were consumed. Of course, group 2 also lost weight. Waist circumference decreased by an average of 10 cm. Blood lipid and cholesterol levels also improved.

Other aspects you can consider when changing your diet to relieve psoriasis include the following:

Avoid sugar if you have psoriasis

Too much sugar can worsen inflammation, so simply eliminating sugar from your kitchen will do a lot for your skin. Don’t just eliminate the sugar bowl; also eliminate all processed foods that contain sugar (candy, instant dressings, canned goods, pickles, dips, sauces, etc.). And even when you’re out and about, remember that you’re currently living a sugar-free lifestyle!

Drink enough water

Water ensures that every part of the body is well hydrated – including the skin. With the help of water, the skin can more easily eliminate metabolic waste and also be better supplied with vital substances and nutrients. Therefore, drink pure water to rehydrate (no teas, soft drinks, juices, or coffee). Your skin will have a better texture, look healthier, and feel much better.

Reach for anti-inflammatory foods

Vegetables, berries, nuts, seeds, herbs, and spices contain substances with anti-inflammatory effects. There is still no concrete scientific evidence as to whether these foods can help with psoriasis, but it is known that these foods generally have anti-inflammatory effects, which is why it can be assumed that this is also the case with psoriasis.

Prefer foods low in arachidonic acid

Arachidonic acid is a fatty acid found exclusively in animal foods, especially fatty meat and sausages. Arachidonic acid is known to fuel inflammation, for example, in arthritis, an inflammatory joint disease. So, try going vegetarian or vegan for a while and see what it does.

If you suspect psoriasis, try the milk-free test

Many people are milk intolerant but don’t even know it. This isn’t a case of lactose intolerance or a milk allergy, but rather a milk protein intolerance, which can manifest itself in various ways. For some, it can result in skin problems, for others, chronic respiratory problems (frequent infections, constant coughing, etc.).

Dr. Jerry Bagel, a dermatologist who runs a skin clinic in New Jersey, USA, also believes that cow’s milk is one of the main culprits when it comes to psoriasis. Dairy products not only provide the inflammatory arachidonic acid, but also casein, a protein with pro-inflammatory effects. Therefore, it’s extremely worthwhile to simply avoid dairy products if you have psoriasis.

Say no to junk food

Junk food usually consists of low-quality fats and isolated carbohydrates (white flour and sugar). Both food groups provide no nutrients and simultaneously promote inflammation.

Therefore, eat foods with a high nutrient density and avoid junk food with a low nutrient density. Examples of foods with a high nutrient density include cruciferous vegetables, herbs, green leafy vegetables, nuts, and legumes.

They provide many vitamins, minerals, and trace elements per 100g. Junk food, on the other hand, provides many nutrients (fat, carbohydrates, and protein) but few vital nutrients. Examples include cakes, pastries, snacks, ice cream, baked goods, etc.

Choose healthy fats if you have psoriasis

When it comes to oils and fats, the following is ideal:

1. an extra virgin olive oil for stewing and salads,
2. Linseed and hemp oil is suitable for cold dishes,
3. Coconut oil for searing and baking as well as,
4. organic butter as a spread or for baking.

This way, you’ll definitely avoid unhealthy and inflammatory trans fats. These are partially hydrogenated fats that can be found in some sweets, margarines, baked goods, and some convenience foods, or can be produced when frying even in your own home (especially when the same oil is heated repeatedly).

By using the recommended oils, you will also automatically avoid an excess of inflammatory omega-6 fatty acids. These are found primarily in sunflower oil, safflower oil, corn germ oil, pumpkin seed oil, and soybean oil.

Say no to alcohol

According to dermatologist Dr. Bagel, alcohol should be avoided at all costs if you have psoriasis. Alcohol dilates the blood vessels in the skin. This makes it easier for T cells—specific immune cells thought to be responsible for psoriasis—to penetrate the outer layers of the skin, precisely where a psoriasis patient absolutely doesn’t need these cells. Even moderate alcohol consumption can progressively worsen psoriasis symptoms, says Dr. Bagel.

Check your sensitivity to nightshades

Some psoriasis patients report that they experience a psoriasis flare-up when they eat nightshade plants, such as eggplants, peppers, tomatoes, potatoes, etc.

It is believed that the small amounts of solanine may be what trigger these flare-ups in solanine-sensitive people. Solanine is a secondary plant metabolite found in particularly high concentrations in the green parts of potatoes. It is also present in tiny amounts, imperceptible to healthy people, in the non-green parts of potatoes and other nightshade plants. Dr. Bagel explains:

I’m not sure if this aspect is really crucial. But I don’t mind patients just trying it out.”

Avoid your allergens

Anyone with allergies should definitely avoid their personal allergens. If you also have psoriasis, allergens could not only trigger your allergies but also trigger a new psoriasis flare-up.

Check for possible spice sensitivity

For some psoriasis patients, specific spices can trigger or aggravate a flare-up. Pay attention to whether you react to pepper, cinnamon, curry, vinegar, or chili and experience a worsening of symptoms.

Of course, you would also have to check which of your foods contain the spices that cause your psoriasis to worsen, such as Tabasco, Worcestershire sauce, some types of ketchup, barbecue sauces, etc.

Proper nutrition for psoriasis – The practice

Of course, you don’t have to eliminate all of the foods mentioned from your diet. A healthy diet isn’t about eliminating or eliminating certain foods. Instead, it’s about replacing unhealthy foods with healthy ones.

It gets even easier for many people if they are advised to largely adhere to the recommendations of the so-called Mediterranean diet. This diet – according to a study in the Journal of Translational Medicine from January 2015 – has anti-inflammatory effects, helps combat obesity, and provides numerous vital nutrients and antioxidants without containing harmful foods. It therefore meets all the criteria for a psoriasis-friendly diet.

Mediterranean means: fresh fruit, plenty of freshly prepared vegetables, high-quality olive oil, wholegrain rice and potatoes (8) instead of baked goods and pasta, and eating fish every now and then.

Eating gluten-free – How it works

If you want to eat gluten-free, replace gluten-containing cereal products with gluten-free ones:

1. Instead of durum wheat pasta, opt for gluten-free pasta (rice noodles, buckwheat noodles, corn noodles, or low-carb pasta made from red lentils, mung beans, or chickpeas). Konjac noodles are also a good choice, as they can be very effective in helping with weight loss.
2. Instead of wheat bread, you eat gluten-free bread.
3. Wheat is replaced with millet, quinoa, corn, buckwheat, amaranth, teff, or even spelt and oats. The latter two are not gluten-free, but fit into a wheat-free diet.

Eating dairy-free – How it works

Instead of dairy products, meat, and sausage, eat much more vegetables, nuts, seeds, legumes, and fruit. Those who don’t want to go vegan can include fish in their diet twice a week.

Seeds, sprouts, and nuts can be used to create wonderful pies, spreads, and “cheese,” while almonds, nuts, or grains can be used to make milk-like drinks and “cream” to refine sauces.

What criteria should the diet meet for psoriasis?

Since psoriasis is an autoimmune disease and involves the intestines (leaky gut syndrome), as well as chronic inflammation, the right diet for psoriasis should be the first priority.

1. be gut-friendly,
2. have an anti-inflammatory effect and
3. help to reduce excess weight.

To support and enhance the gut-friendly nature of your diet, you can take ½ teaspoon of bentonite and ½ teaspoon of psyllium husk (stirred into a large glass of water) before breakfast, or—if you prefer capsules—two capsules each. Drink 300–400 ml of water with each. This detoxifies the digestive system, meaning that potentially harmful substances that can aggravate psoriasis, irritate the immune system, and promote inflammation can be bound and eliminated. At the same time, digestion is activated and regulated.

Furthermore, it is known that some psoriasis patients experience an improvement in symptoms when they avoid wheat or gluten, while others experience an improvement when they avoid dairy products.

Based on this background, we suggest a nutrition plan that is ideal for psoriasis patients. It should be:

1. low in gluten (can easily be made gluten-free)
2. wheat-free
3. dairy-free
4. arachidonic acid-free
5. sugar-free
6. vegan
7. anti-inflammatory
8. rich in antioxidants and
9. help with weight loss.

Do nightshades trigger your psoriasis?

Additionally, you can test whether nightshade plants or certain spices aggravate or trigger your psoriasis. Your plan will need to be adjusted accordingly. However, it’s rare for these two factors to exacerbate psoriasis, so simply taking the other criteria into account will improve psoriasis in most cases.

We wish you Bon Appetit and, of course, a speedy and lasting recovery!