The Essentials: Your Guide to Better Living with Psoriasis

From eatingwell.com

By Kellie Blake, RDN, LD, IFNCP

Kellie Blake, RDN, LD, IFNCP

Kellie Blake, RDN, LD, IFNCP, is a registered dietitian specializing in integrative and functional nutrition.

EatingWell's Editorial Guidelines

From recognising the early signs to building healthier everyday habits, explore expert-backed guidance for managing psoriasis 

KEY POINTS

• Nutrition and lifestyle changes, like an anti-inflammatory diet, can help manage psoriasis symptoms.
• Early treatment of psoriasis may reduce the risk of complications such as psoriatic arthritis and heart disease.
• Small, sustainable habits—like stress management, sleep hygiene and regular movement—support long-term health.

Psoriasis is one of the most common skin diseases, affecting millions of people worldwide. It’s considered a chronic autoimmune disease, meaning the immune system mistakenly attacks healthy cells or organs instead of defending the body against harmful foreign invaders, such as viruses or bacteria.

As someone who has managed my own psoriasis and psoriatic arthritis symptoms, I know first-hand how powerful nutrition and lifestyle can be alongside medical care for this condition. Recognizing the early signs, understanding common triggers and knowing when to seek help are important first steps.

Psoriasis can affect more than your skin—symptoms can impact comfort, confidence, sleep and overall quality of life. That’s why, here at EatingWell, we explore both medical and lifestyle aspects of living with psoriasis. Read on to learn about early warning signs, risk factors, common misconceptions and practical nutrition and lifestyle strategies that may help support healthier skin and your overall well-being. Our goal is to provide the knowledge, tools and encouragement you need to feel more confident in your psoriasis journey. 

Could It Be Psoriasis? 

Though psoriasis is a very common skin disease, it can sometimes look like other skin conditions.

“For most people, the first sign of psoriasis is a symmetrical, thick, scaly and itchy rash,” shares dermatologist Maria Robinson, M.D., M.B.A., FAAD. “In fairer skin tones, psoriasis patches tend to be pink or red, covered in white scales. In darker skin tones, they can be brown, violet or white with grey scales.”

Psoriasis most commonly appears on the elbows, knees, scalp and lower back, but it can affect any area of the body, including the nails and genitals. Robinson says, “Those areas are just as treatable, even though people may hesitate to bring them up [to their health care provider].”

Other signs may include:

• Flaky scalp
• Nail pitting or discoloration
• Cracked or bleeding skin
• Itchy, painful or burning skin

Like many autoimmune conditions, psoriasis has a genetic component. “Having a family history increases risk, as do certain infections (like strep throat), obesity, smoking and alcohol use,” says Robinson. Additionally, chronic stress, skin injuries and some medications may contribute to psoriasis development.

If you suspect psoriasis, there are healthy lifestyle habits you can begin adopting while seeking medical guidance. Research suggests that reaching and maintaining a healthy weight, following an anti-inflammatory eating pattern and addressing metabolic risk factors may help reduce systemic inflammation and support skin health.

Lora Jody, RD, LD, notes, “Although an individualized nutrition plan is often necessary, an anti-inflammatory diet, like the Mediterranean diet, has the strongest evidence for improving psoriasis.” Jody also encourages her clients to limit or avoid alcohol, noting that research has consistently linked alcohol use with an increased risk of developing psoriasis and more frequent flare-ups for those who have it.

If your skin symptoms persist, worsen or interfere with daily life, or if you develop nail changes or joint pain, it’s time to see your health care provider. Robinson says early treatment may help reduce the risk of complications such as psoriatic arthritis, cardiovascular disease, diabetes and depression.

Nast A, Smith C, Spuls PI, et al. EuroGuiDerm Guideline on the systemic treatment of Psoriasis vulgaris – Part 2: specific clinical and comorbid situations. Acad Dermatol Venereol. 2021;35(2):281-317. doi:10.1111/jdv.16926

Where to Start with Psoriasis

Receiving a psoriasis diagnosis can bring relief, questions and sometimes uncertainty about what to do next. Because chronic inflammation is a key driver of psoriasis symptoms, nutrition is an incredibly powerful place to start to reduce the inflammatory burden. Although there isn’t a single “psoriasis diet,” some people with mild psoriasis may notice improved symptoms after making dietary changes.

Focus on Anti-Inflammatory Foods

Build meals around:

• Fruits and vegetables
• Omega-3-rich fatty fish
• Olive oil
• Nuts and seeds
• Herbs and spices

At the same time, try to limit ultra-processed foods, refined carbohydrates, added sugars and alcohol.

Support Healthy Blood Sugar

Blood sugar imbalances can increase inflammatory pathways involved in psoriasis. Simple strategies to support steady blood sugar include:

• Including protein- and fibre-rich foods in every meal
• Limiting sugary beverages and desserts high in added sugar
• Choosing whole grains over refined grains
• Maintaining regular meal timing

Identify Potential Food Triggers

Some people find that certain foods may worsen psoriasis symptoms. Shivani Sharma, RD, LD, CLT, CGN, recommends keeping a food and symptom journal for several weeks to see if you notice any patterns. For example, one of her clients with psoriasis noticed significant improvement after identifying corn and products made with it as trigger foods.

Working with a specialized registered dietitian can help you determine whether specific foods may be contributing to your symptoms.

Support Gut Health

Your gut plays a central role in digestion, immunity, metabolism and the regulation of inflammation. Support your gut health by:

• Eating a variety of plant-based foods
• Prioritizing fibre-rich foods such as raspberries, broccoli and green peas
• Including fermented foods such as yogurt, kefir and sauerkraut
• Eating prebiotic foods like onions, garlic, oats and legumes
• Staying hydrated
• Limiting ultra-processed foods, added sugar and alcohol

There’s no need to overhaul your entire routine right away. Small, sustainable adjustments can help build a solid foundation for long-term health and symptom management. 

Eating Well Made Easy 

Following an anti-inflammatory eating pattern doesn’t have to be expensive or complicated.

One of the most effective strategies I recommend is meal planning. Spending a little bit of time each week planning meals and creating a shopping list can save time, reduce stress and help you manage your condition successfully. Here are some anti-inflammatory foods I recommend stocking. 

Colourful Fruits & Vegetables

• Frozen and canned varieties are often just as nutritious as the fresh ones
• Pre-cut options can save time

Budget-Friendly Protein Sources

• Canned salmon, sardines, and tuna (high in omega-3 fats)
• Eggs
• Rotisserie chicken
• Chicken thighs
• Greek yogurt

Plant-Based Proteins

• Lentils
• Chickpeas
• Black beans
• Edamame

High-Fibre Carbohydrates

• Oats
• Brown rice
• Quinoa
• Whole-grain pasta

Simple Psoriasis-Friendly Snacks

• Apples with nut butter
• Strained (Greek-style) yogurt with berries
• Hummus and vegetables
• Dark chocolate with almonds

When reading food labels, look for items with more fibre and less added sugar.

Lifestyle Habits to Help Manage Psoriasis

Nutrition is only one piece of the puzzle. Daily habits can also influence inflammation and how well your psoriasis symptoms are managed. 

Make Healthy Eating Easier

• Meal-prep proteins, whole grains and vegetables ahead of time
• Review restaurant menus before dining out
• Double recipes and use leftovers for lunch
• Keep healthy snacks readily available
• Adapt favourite meals using anti-inflammatory ingredients

Manage Stress

Stress is a common psoriasis trigger. Helpful stress-management practices may include:

• Meditation
• Yoga
• Deep breathing
• Tai chi
• Spending time outdoors

Even finding a few minutes each day for stress management can make a meaningful difference.

Prioritize Sleep

Poor sleep is common among people with psoriasis and may contribute to inflammation. Support better sleep by:

• Maintaining a consistent bedtime
• Creating a relaxing evening routine
• Limiting screen exposure before bed
• Avoiding large meals close to bedtime helps prevent indigestion
• Aiming for seven to nine hours of sleep nightly

Stay Active

Regular movement can help support overall health and address some of the underlying factors associated with psoriasis, such as uncontrolled inflammation and immune system dysregulation, excess stress and poor metabolic health and sleep. Exercise doesn’t need to be intense—walking for 10 to 15 minutes after meals is a great place to start.

The best exercise plan is one that fits your abilities, preferences and symptoms while supporting long-term consistency. Small, sustainable habits often have the greatest impact over time. 

Our Expert Take

Living with psoriasis can feel challenging at times, but you don’t have to navigate it alone. While there’s no single cure for psoriasis and medical care is essential, everyday choices—like what you eat, how you move and how well you sleep and manage stress—can make a meaningful difference. The goal isn’t perfection or quick fixes, but rather building small, sustainable habits that support your overall health and well-being. With the right information and a realistic approach, it’s possible to feel more confident managing psoriasis day-to-day. 

Editor: Maria Laura Haddad-Garcia 

Recipes, Photography & Visuals: Cassie Basford; Maria Emmighausen; Lecia Landis, Alex Loh; Ali Redmond; Hilary Meyer; Emily Lactrupp, M.S., RD; Beth Stewart; Marianne Williams; Elizabeth Mervosh

Special Thanks: Carolyn Malcoun; Victoria Seaver, M.S., RD; Sophie Johnson; Alysia Bebel; Allison Little; Jessica Ball, M.S., RD; Anne Treadwell; and the entire staff of EatingWell.

https://www.eatingwell.com/psoriasis-awareness-month-12016447

Eating for Psoriasis Made Simple

From eatingwell.com

Skin-health pros share simple tips for managing psoriasis with a healthy diet 

KEY POINTS 

• Diet alone won’t cure psoriasis, but an anti-inflammatory diet can help to lessen symptoms.
• Foods like fatty fish, legumes, nuts, fruits and vegetables should be included into most meals.
• Added sugars, ultra-processed foods and alcohol can trigger flare-ups and should be limited.

Having a psoriasis diagnosis can leave you with lots of questions, including whether changing your diet can provide relief from scaly, itchy spots. Everyone is unique, so working with a health care provider is critical to managing this condition. That said, nutrition can certainly play a role in psoriasis management. 

“Psoriasis is driven by inflammation, so while food isn’t a cure, an anti-inflammatory eating pattern may help support overall symptom management,” says Samaria Garrett, M.S., RDN. Foods rich in omega-3s and antioxidants—like fatty fish, colourful fruits and veggies, nuts and beans—can help counter the inflammatory response that leads to redness, burning, itching or irritation. Here’s how an anti-inflammatory lifestyle can help reduce the risk of pesky flare-ups, plus practical insights for adopting a psoriasis-friendly diet. 

Credit: Photography: Carson Downing, Props: Breanna Ghazali, Food: Annie Probst

Start with an Anti-Inflammatory Mindset

Psoriasis is an inflammatory skin disease that happens when your immune system attacks its own skin cells, causing them to multiply too quickly. This overproduction of skin cells leads to the trademark scaly psoriasis patches. “One of the main underlying factors in psoriasis is inflammation, and our dietary pattern is a major factor in the levels of inflammation in the body,” says Kellie Blake, RDN, LD, IFNCP. 

Eating plenty of anti-inflammatory foods is one piece of the psoriasis-management puzzle. “Eating more nutrient-dense foods can help support the body’s natural defences, reduce overall inflammation and improve other conditions that often occur alongside psoriasis, such as cardiovascular disease and insulin resistance,” says Garrett. Specifically, it’s best to incorporate foods rich in omega-3 fatty acids, fibre, prebiotics and probiotics, as these help counter inflammation and support gut health. “I encourage my psoriasis clients to focus on fibre-rich foods at every meal to promote healthy gut microbiome balance as well as the healthy elimination of toxins through stool,” says Blake.

Foods to Eat More Often

Curious what those anti-inflammatory and psoriasis-friendly foods are? Both experts and research recommend eating these foods more often if you have psoriasis:

• Fatty fish like salmon, mackerel and sardines that are rich in omega-3s and vitamin E.
• Colourful fruits and vegetables like spinach, kale and berries that are full of antioxidants.
• Legumes like beans, chickpeas and lentils with anti-inflammatory peptides.
• Nuts and seeds like flaxseed, almonds and chia seeds that are rich in heart-healthy fats, antioxidants and soluble fibre.
• Herbs and spices like turmeric, ginger, garlic and cinnamon with bioactive compounds like curcumin, gingerol and polyphenols.
• Fermented foods like yogurt, kefir and sauerkraut that are rich in gut-healthy probiotics.

Eating a variety of these foods daily ensures you get plenty of fibre, probiotics, healthy fats and prebiotics to combat inflammation. “Fibre-rich eating patterns support gut health, which is important because emerging research suggests a strong gut-skin connection in inflammatory skin conditions like psoriasis,” says Garrett. These foods are also full of antioxidants like vitamin E, vitamin C and carotenoids, which are linked with lower risk of psoriasis.

Foods to Limit

Everyone’s triggers are different, but the following foods are more likely to cause a psoriasis flare-up:

• High-added-sugar foods like candy, cake, cookies and soda, which can exacerbate oxidative stress.
• Ultra-processed foods like chips, packaged snacks, refined-grain products and processed meats, which can contribute to inflammation and cardiometabolic risk.
• Alcoholic beverages, especially beer, which can worsen psoriatic lesions and increase risk of psoriasis.

That’s not to say you can never have these foods or drinks, but be mindful of how often they show up in your diet and symptoms you may experience, and aim to prioritize anti-inflammatory foods instead. 

Building a Psoriasis-Friendly Plate

How should you structure your plate to make sure you’re getting a good balance of psoriasis-friendly foods? Blake has a simple recipe: “About half of the plate should be covered with colourful vegetables and fruits, one-quarter of the plate should have protein, and one-quarter should have complex carbohydrates.” This ensures you get a balance of fibre-rich foods, protein and carbs to promote a healthy gut and stable blood sugars.

A psoriasis-friendly plate should optimally include:

• Proteins (¼ plate): Opt for a mix of animal and plant-based proteins like fatty fish, beans, strained (Greek-style) yogurt, nuts and poultry to get omega-3s, probiotics and/or fibre without excess saturated fat. 
• Complex Carbs (¼ plate): Prioritise whole grains like whole-wheat bread, oats and quinoa to prevent blood sugar spikes and boost your intake of essential minerals.
• Vegetables & Fruits (½ plate): Any whole fruits and veggies are great, but prioritize a range of rich-coloured ones like berries, dark leafy greens and tomatoes. These are especially rich in antioxidants.

Easy Ways to Get Started This Week

If these changes feel overwhelming or you don’t know where to get started, we have you covered. Here are a few actionable ways to move toward a psoriasis-friendly diet this week:

• Add a vegetable to one meal per day: Start off by prioritizing a veggie at one meal every day. Vegetables like spinach, kale, carrots, tomatoes and broccoli are loaded with antioxidants and fibre. Consider buying pre-chopped, frozen or ready-to-eat versions to make it easier to eat them daily.
• Try one new bean-based meal: If beans aren’t already a staple in your diet, try including a bean salad, rice and beans, or a vegetarian chili. These little legumes are full of fibre, antioxidants and plant protein, plus they play a central part in dietary patterns shown to improve psoriasis symptoms.
• Pick a night to have salmon for dinner: Salmon is packed with omega-3 fatty acids, and it’s easy to find at most supermarkets. If salmon isn’t your thing, try another omega-3-rich fish like mackerel, sardines, herring or trout.
• Pack nuts, yogurt and fruit for snacks: Snacks are another opportunity to boost your nutrient intake. Nuts, yogurt and fruit make for convenient snacks that provide vitamin E, protein, probiotics and fibre to combat inflammation and stabilize blood sugars.

Psoriasis Myths Busted

Should you cut out gluten, dairy or nightshades if you have psoriasis?

“I see people [with psoriasis] eliminate dairy, gluten, nightshades, sugar and several other foods all at once,” says Garrett. However, this level of restriction can do more harm than good. “Unless there’s a medical reason to avoid a food or clear evidence that it reduces symptoms, restriction to that extent is often unnecessary and can make eating feel stressful and restrictive,” she adds. Plus, there isn’t conclusive research demonstrating that cutting these foods out helps with psoriasis. “The diet with the strongest evidence for psoriasis, the Mediterranean diet, includes nightshade-containing foods like tomatoes,” says Blake. It also includes dairy and gluten-containing products.

Does diet really matter if you’re on psoriasis medication?

Diet typically can’t single-handedly treat psoriasis, but it is an important part of an overall treatment plan, even if you’re on medication. For one, inflammation is at the heart of psoriasis, and what you eat plays a role in your body’s inflammatory response. Also, having psoriasis increases your risk of cardiovascular disease, non-alcoholic fatty liver disease, metabolic syndrome, fatigue and certain types of cancer. A healthy diet can help lower your risk of developing these health issues in a way that psoriasis medication alone cannot.

Does alcohol really affect psoriasis?

“Although everyone is different, alcohol (in all forms) does seem to be a major psoriasis trigger,” warns Blake. “Alcohol promotes inflammation, causes increased intestinal permeability, acts directly on skin cells, induces nutrient deficiencies and makes psoriasis medications less effective,” says Blake. It also increases the risk of common comorbidities like psoriatic arthritis, cardiovascular disease, cancer and liver disease. So, yes, alcohol really does affect psoriasis and should be avoided as much as possible for disease management.

Can you cure psoriasis by healing your gut?

“There is a very strong gut-skin connection, but research is still determining what a ‘healthy’ gut microbiome consists of,” says Garrett. After all, your gut is made up of trillions of microorganisms, so there’s a lot to learn about this complex community. “Programs promising gut healing can be a slippery slope and not always backed by evidence,” she adds. Be weary of supposed quick fixes—like supplements, gut detox programs or restrictive diets—that may not be safe or effective.

Our Expert Take

Medications are the main treatment for psoriasis, but don’t underestimate the benefits of adopting an anti-inflammatory diet. Research shows that eating more fruits, veggies, nuts, fish and legumes can help make psoriasis symptoms more manageable. That said, “Nutrition can be a valuable tool, but it isn’t a replacement for medical treatment,” says Garrett. When in doubt, speak with your health care provider for individualized support managing your symptoms.

https://www.eatingwell.com/nutrition-basics-for-psoriasis-12005771