From everydayhealth.com
Whether you love oatmeal, smoothies, eggs, or all the above, you’ll find plenty of ideas here for delicious anti-inflammatory meals that may help prevent flares
Can you blame your psoriasis flare on the doughnut you had for breakfast, or credit your clear skin to your ugly green smoothie? The answer is probably no: For most people there is little evidence that specific foods are directly responsible for causing or preventing psoriasis flares.
But that doesn’t mean your breakfast choices don’t influence your flare risk. It tends to come down to inflammation, one of the hallmarks of psoriasis, and the overall impact of a diet high in inflammatory or anti-inflammatory foods.
“Although psoriasis is not directly caused by any specific food you eat, some people with psoriasis report an improvement in symptoms when they follow an anti-inflammatory diet or avoid certain triggers that might be individual to them,” says Alix Turoff, RDN, a nutrition consultant and the owner of Alix Turoff Nutrition in New York City.
According to Johns Hopkins Medicine, inflammatory foods that may worsen psoriasis symptoms include high-fat dairy, particularly for people who are lactose intolerant; refined carbohydrates (doughnuts, muffins, highly processed breakfast cereals); items loaded with saturated fat (unfortunately, sausage) or trans fat (fast-food breakfast sandwiches); as well as foods high in added sugar. Alcohol can also be problematic.
But an anti-psoriasis diet isn’t just about limiting foods that can worsen inflammation, it’s also about eating foods that can counter inflammation. “Most anti-inflammatory foods are those that we typically categorize as ‘healthy’ in general — they tend to be minimally processed and packed with vitamins and minerals,” says Turoff. “Berries, avocado, fatty fish like salmon, olive oil, nuts and seeds, and whole grains are all great anti-inflammatory foods to incorporate into your diet whether you have psoriasis or not.”
If you're not sure how to get more of these ingredients into your breakfast, check out the inspirational ideas below.
Note: Before you make any major changes to how you eat, Turoff suggests getting cleared by your physician. Ask about eliminating any suspected trigger foods from your diet as a test to see if your symptoms improve.
Oatmeal With Walnuts and Berries
A whole-grain cereal like oatmeal in the morning is a great option for someone with psoriasis. Adding the right toppings (and avoiding the wrong ones) can make oatmeal even better.
The National Psoriasis Foundation says walnuts are psoriasis-friendly because they contain omega-3 fatty acids, which may decrease inflammation.
As for the fruit, the publication Plant Antioxidants and Health notes that berries contain quercetin, a type of antioxidant known to be anti-inflammatory. (Antioxidants are substances that prevent or slow cell damage.)
Mushroom, Pepper, Onion, and Egg Scramble
Bring on the veggies! Shilpi Agarwal, MD, a family medicine physician in Washington, DC, recommends this breakfast for its anti-inflammatory benefits — peppers contain vitamin C, an antioxidant, while onions contain quercetin. Research shows that mushrooms also have potent antioxidant properties.
Adding garlic and turmeric to the scramble means extra flavour — and an anti-inflammatory boost. “Curcumin, the active ingredient in turmeric, has a long history of use in traditional Indian medicine as a treatment for inflammatory conditions such as psoriasis,” says Mascha Davis, RDN, a Los Angeles–based registered dietitian-nutritionist and the author of Eat Your Vitamins.
Ready to start scrambling? “All these ingredients combined are very helpful for the diet, and have zero sugar — sugar is also considered inflammatory — and they will keep you full with a lot of protein,” says Dr. Agarwal. Two large eggs contain about 12.5 grams (g) of protein, according to the U.S. Department of Agriculture (USDA), making them an excellent protein source.
Egg yolks also contain vitamin D. According to the National Psoriasis Foundation, vitamin D may slow skin cell growth for people with psoriasis (research on this effect is limited, however).
Avocado Toast on Sprouted Grain Bread
Avocado toast fans, you’re in luck. Research has shown that avocados contain carotenoids, which are naturally occurring plant pigments with antioxidant properties. “Plus you’ll score whole grains and fibre from the sprouted grain bread,” says Turoff.
But could the gluten in the bread trigger a flare? According to the National Psoriasis Foundation, gluten may only be an issue for people with psoriasis who have celiac disease, an autoimmune condition that can be diagnosed with a blood test.
If you don’t have celiac disease but still believe gluten is a psoriasis trigger for you, talk to your doctor about eliminating gluten from your diet temporarily to see if your symptoms improve, says Turoff.
Smoothies With Berries, Greens, and Hemp Seeds
If you like to start your day the smoothie way, keep it up. “Smoothies are great because you can load them up with anti-inflammatory foods such as berries, greens like spinach, and seeds or nut butter,” says Turoff.
A study published in March 2019 in the journal Food Chemistry found that liquefying spinach releases a maximum amount of lutein, a type of antioxidant.
Hemp seeds provide almost 9.5 g of protein per 3 tablespoons, per the USDA, making it a great way to fuel yourself in the morning.
Mediterranean Breakfast Plate
The Cleveland Clinic notes that the Mediterranean diet is worth considering if you have psoriasis because so many of the foods this eating style encourages (like fruits, vegetables, and nuts) have anti-inflammatory properties. One study, published in the September 2018 JAMA Dermatology, found that people with psoriasis who followed a Mediterranean diet saw an improvement in their symptoms.
Consider creating a Mediterranean breakfast plate for your a.m. meal, like this idea from the blog The Mediterranean Dish: Slice up some tomatoes and cucumber to eat alongside hard-boiled egg.
Not only is the Mediterranean diet anti-inflammatory, it may help you manage your weight. If you’re overweight or have obesity, weight loss can help reduce the severity of your psoriasis symptoms and make your psoriasis medications work better, according to the American Academy of Dermatology.
One study found that after a year on the Mediterranean diet, subjects lost 9 to 22 pounds, more than participants did on a low-fat diet.
Low-Fat Greek Yogurt With Blueberries, Chia Seeds, Cinnamon, and Walnuts
Greek yogurt not only fits in with a Mediterranean style of eating (as long as dairy isn’t a psoriasis trigger for you), it also makes the perfect base for anti-inflammatory toppings like berries, walnuts, and cinnamon. “This breakfast is rich in omega-3 fatty acids and bursting with potent antioxidants, offering anti-inflammatory properties to help keep psoriasis symptoms at bay,” says Davis.
The fibre in the chia seeds is another nutritional perk; as the Mayo Clinic notes, fibre can help improve heart health. According to the USDA, one ounce of chia seeds contains almost 10 g of fibre.
Heart health is an important consideration for anyone with psoriasis. As a research review in the April 2021 Journal of the American College of Cardiology noted, people with psoriasis are more likely than others to develop cardiovascular disease.
Tofu Veggie Scramble With Smoked Salmon, Avocado, and Whole-Grain Toast
Salmon is a great source of omega-3 fatty acids, which can fight inflammation and also promote heart health. According to MedlinePlus, omega-3 fatty acids may lower triglycerides in the blood, slowing the build-up of plaque in the arteries.
As for the tofu, a half cup provides 10 g of protein, per the USDA, making it a good source. “Incorporating lean proteins such as fish as well as plant-based proteins like beans and legumes is ideal for obtaining high-quality protein with a low inflammatory profile,” says Davis.
https://www.everydayhealth.com/psoriasis/easy-breakfasts-for-your-anti-psoriasis-diet/
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