From gq.com
No amount of any food will make psoriasis disappear. But what you put on your plate can help. Experts share the best diet to dial down your symptoms
Psoriasis is more than just itchy skin that won’t cooperate. It’s a condition driven by an overactive immune response beneath the surface. “Under the skin plaques, in addition to intense inflammation, there is also angiogenesis, or the abnormal growth of blood vessels,” says William Li, MD, physician, scientist, and author of Eat to Beat Disease: The New Science of How Your Body Can Heal Itself. “These new blood vessels deliver even more inflammatory cells and cytokines to the skin, making the lesions and symptoms worse in a vicious cycle.” Medical treatments for psoriasis are designed to target those pathways, and it turns out that certain foods can also impact them—for better or worse.
There’s no miracle diet that can make psoriasis disappear. But what you put on your plate could dial down inflammation or rev up the intensity or frequency of your flares. Ahead, discover what’s worth eating and limiting to help keep them in check.
The best foods for psoriasis
The dietary pattern with the strongest evidence behind it hails from across the Atlantic. Dr. Li and Shira Wieder, MD, a board-certified dermatologist at Montefiore Einstein Advanced Care, both say that the Mediterranean diet has the most evidence to alleviate psoriasis. One recent randomized controlled trial in adults with mild to moderate psoriasis looked at the effects of this style of eating. Compared to a control group on a low-fat diet, the Mediterranean dieters showed significant improvements in psoriasis severity within 16 weeks. According to Dr. Li, the staples of the famed diet—including fruits, veggies, legumes, whole grains, fish, extra virgin olive oil, and nuts—help since they’re loaded with polyphenols, fibre, and healthy fats that have anti-inflammatory and antiangiogenic properties.
Dr. Li singles out fatty fish—including sardines, salmon, and anchovies—for their rich content of anti-inflammatory omega-3s. (Not fond of fish? Unfortunately, the evidence on fish oil supplements for psoriasis is mixed.) He also emphasizes the utility of EVOO, which contains potent polyphenols like hydroxytyrosol and oleocanthal, as well as berries of all kinds, which pack polyphenols like anthocyanins and ellagic acid.
And some good news if you’re a coffee drinker: Your morning brew and midday pick-me-up could work in your favour. “Coffee contains chlorogenic acid and other polyphenols that suppress inflammation and angiogenesis,” says Dr. Li. Just be sure not to exceed three cups per day, he warns, as too much caffeine may have the opposite effect.
Foods to limit or avoid
On the flip side, the foods linked with worse outcomes probably won’t surprise you. Ultraprocessed foods—especially those with artificial preservatives, colouring, sweeteners, and other additives—are a no-go if you’re determined to avoid triggering flares. Their impact is in part attributed to their effects on the gut-skin axis. Chemical additives may disrupt healthy gut bacteria, which can increase systemic inflammation and make psoriasis worse, Dr. Li explains. He also advises nixing processed meats and soda (including Diet Coke, a.k.a. the fridge cigarette) for the same reason. Per Dr. Wieder, other foods that aren’t doing you any favours include pro-inflammatory simple carbs, high-sugar snacks, and alcohol. “In addition, there is evidence that reducing saturated fat intake can be helpful,” she says. (If you’re also among the estimated 86 million adults in the U.S. with high cholesterol, consider lowering saturated fat as a two-for-one benefit.)
Some research also shows the merits of avoiding high amounts of salt and restricting calories. And in one survey, hundreds of psoriasis patients reported that they experienced relief by removing nightshades (such as tomatoes, eggplants, and peppers), as well as by going vegan or paleo, though the research there is limited.
Lastly, gluten may be a trigger for some. That said, Dr. Wieder advises against cutting it out of your diet unless you truly have to. “Self-imposed gluten-free diets have not shown to be beneficial in psoriasis control unless the person has been diagnosed with celiac disease,” she explains.
The bottom line
While your diet won’t replace your dermatologist, what you put into (and not just onto) your body day in and day out could impact psoriasis. And though the right foods may help reduce the number or severity of flares, it’s one piece of a larger system. Sleep, stress, exercise, and medical treatments all matter, too. All said, consider your diet to be a supporting player—not a replacement—for the treatments that keep your immune system in check.
https://www.gq.com/story/what-to-eat-for-psoriasis-relief-according-to-experts
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