The Psoriasis Diet

Is it possible to alleviate the symptoms of psoriasis by modifying our diet, despite the availability of various treatments including topical medications and immune-altering drugs?

Minimizing triggers is a crucial aspect of effectively managing psoriasis and preventing flare-ups. Flare-ups of psoriasis can be influenced by diverse triggers such as unfavorable weather conditions, heightened stress levels, and specific types of food.

Psoriasis affects over 8 million individuals in the U.S. and it appears that diet could have a significant impact on how our bodies manage inflammation. Margaret Wesdock, a dietitian registered at Johns Hopkins Medicine, provides guidance on the foods to include and exclude in a psoriasis diet.

The relationship between psoriasis and your diet

Psoriasis is an autoimmune skin disease that persists over time. According to Wesdock, the body attacks its own tissue by mistake, leading to an excess production of skin cells that form plaques on the skin. These plaques appear as red, scaly patches that may provoke itchiness or discomfort. Psoriasis can be linked to psoriatic arthritis, an inflammatory joint disorder.

Your diet may not be the cause of either of these conditions, but there is a significant correlation between what you eat and psoriasis. Certain foods are notorious for inducing inflammation in the body, and for some individuals, this can exacerbate psoriasis symptoms.

How do foods cause inflammation

Ongoing research is being conducted on how specific types of food stimulate an inflammatory response in the body. Findings indicate that certain foods, particularly those that are heavily processed, can cause an exaggeration of the body’s defensive responses.

Inflammation can be caused by consuming high-fat foods, which can affect adipose tissue present in different parts of the body. If a person is obese or overweight, the inflammation can become chronic and result in a higher risk of developing psoriasis, type 2 diabetes, heart disease, and other chronic illnesses.

Foods to avoid with Psoriasis

Inflammatory foods, which exacerbate symptoms of psoriasis, are often the same high calorie foods that cause weight gain and increase the likelihood of obesity, heart disease, and diabetes. Multiple groups of inflammatory foods exist.

Alcohol

Your liver has to work harder when you consume too much alcohol as it must generate chemicals to digest it. This can result in sustained inflammation if you drink heavily or regularly. Additionally, alcohol can affect the beneficial bacteria in your digestive system, causing inflammation in your colon and intestines.

Dairy

Dairy products often have high fat content, causing inflammation. Additionally, cow’s milk-based products include casein, a protein that some individuals experience difficulty digesting.

Insufficient lactase, which is a digestive enzyme, is present in individuals who suffer from lactose intolerance. Prolonged gastrointestinal distress caused by such conditions can exacerbate inflammation. Certain people may witness an amelioration in their psoriasis symptoms if they eliminate dairy products from their meals.

Foods containing refined carbohydrates

Processed carbohydrates, such as white bread, white rice, pasta, pastries, and some breakfast cereals, are stripped of their fiber and whole grains and often contain high amounts of sugar, leading to spikes in blood sugar levels. These refined carbohydrates also elevate advanced glycation end products in the bloodstream, which can trigger inflammation.

Foods with saturated fats and trans fats

Inflammation in the body can be provoked by consuming fats found in red meat, fried foods, cheese, fast food, margarine, and various processed snacks. Such fats cause an increase in the level of low-density lipoprotein (LDL) in the blood (commonly called ‘bad cholesterol’). Research indicates that a correlation is possible between an excess of body fat and the onset and intensification of psoriasis symptoms.

Foods high in added sugar

Soda, fruit juices, candy, baked goods, and other sweets contain added sugars that are distinct from the natural sugars present in fruit. Insulin is generated by our bodies to manage sugar, however, excessive added sugar compels our bodies to reserve the extra energy in fat cells, leading to inflammation of the fat tissue.

Increased levels of cytokines, which are inflammatory proteins, can also result from consumptions of foods that are high in added sugars. Furthermore, research indicates that chronic inflammation might also be caused by artificial sweeteners like aspartame.

Foods that contain gluten

Studies indicate that individuals diagnosed with psoriasis may have elevated occurrences of celiac disease.

Celiac disease causes an autoimmune response in individuals towards gluten, a protein present in wheat and some other grains, leading to the body attacking the small intestine’s tissues. Those with celiac disease must eliminate gluten entirely, but some individuals without the disease have discovered that reducing gluten in their diet may relieve psoriasis flare-ups.

Fruits and vegetables

Fruits and vegetables are present in almost all anti-inflammatory diets due to their high antioxidant content that reduces inflammation by mitigating oxidative stress. A diet emphasizing the consumption of fruits and vegetables is beneficial for inflammatory conditions such as psoriasis.

Included in the list of consumable items are:

• broccoli, cauliflower, and Brussels sprouts
• leafy greens, such as kale, spinach, and arugula
• berries, including blueberries, strawberries, and raspberries
• cherries, grapes, and other dark fruits

Fatty fish

Consuming fatty fish as part of one’s diet can supply the body with omega-3s that have anti-inflammatory properties. The consumption of omega-3s has been associated with a reduction in both inflammatory substances and general inflammation. Some types of fish that one can consume include:

• salmon, fresh and canned
• sardines
• trout
• cod

It is important to acknowledge that further research is necessary to establish a connection between omega-3s and psoriasis.

Heart-healthy oils

Certain oils, similar to fatty fish, possess anti-inflammatory fatty acids. It is crucial to pay attention to oils that have a higher proportion of omega-3 to omega-6 fatty acids. The recommended oils to consume are:

• olive oil
• coconut oil
• flaxseed oil
• safflower oil

Nutritional supplements

According to a review of research literature conducted in 2013, the use of nutritional supplements might be effective in lessening inflammation related to psoriasis. Studies have been conducted on fish oil, vitamin D, vitamin B-12, and selenium as possible treatments for psoriasis.

Supplementing with these nutrients may lead to a reduction in the occurrence and intensity of flare-ups.

Foods to eat if you have Psoriasis

Certain foods can cause inflammation, while others can aid in fighting it. Adopting a well-rounded whole-foods diet is typically the most effective method for minimizing inflammation throughout the body.

Adopting a Mediterranean diet for psoriatic arthritis or psoriasis can decrease the frequency or severity of psoriasis flare-ups and additionally alleviate chronic inflammation which is a contributing factor to heart disease, type 2 diabetes, cancer, and other health conditions.

Measuring inflammation in the body

Although some foods are recognized to trigger inflammation, the impacts of these foods on different individuals may vary. According to Wesdock, “Some patients believed that wheat aggravated their psoriasis, while another patient experienced increased flare-ups after consuming nuts.”

Biomarkers present in your blood can indicate inflammation caused by certain foods like fats or sugar, making it possible to measure such reactions through some tests.

An uncomplicated exam can be conducted to detect elevated levels of C-reactive protein (CRP) in your bloodstream, which is produced by the liver when there’s inflammation in your body. This test may be utilized by physicians to assess your probability of acquiring a chronic ailment, such as heart disease.

Make sure to collaborate with your psoriasis physician in observing symptoms and the degree of inflammation as you modify your diet to alleviate psoriasis symptoms.

Getting started with a psoriasis diet

To combat psoriasis through dietary changes, it is suggested by Wesdock that you begin gradually. Starting with a highly restrictive diet is not recommended as it is often unsustainable and may result in a deficiency of crucial nutrients. Therefore, it is advisable to commence with eliminating highly processed foods.

Replace the pastries and cookies with freshly picked fruits. Choose herbal tea or water infused with fresh fruit, mint, or cucumber. If you suspect that a certain food or ingredient is causing psoriasis flare-ups, consult with your doctor or a licensed dietitian.

If you are overweight or obese, your psoriasis may worsen, thus it is recommended to initiate a weight maintenance plan that involves consuming fewer calories and smaller servings. In order to effectively treat psoriasis, it’s crucial to implement healthy lifestyle choices. Make sure to get sufficient rest and exercise regularly, as well as minimize stress. If you are a smoker, consult with your physician about a strategy to quit.