- Psoriasis is an autoimmune condition that results in red, scaly skin patches.
- Food choices cannot cure psoriasis, but fried foods, processed meats and sugary beverages may make the symptoms worse.
- Dietitians say eating foods rich in anti-inflammatory omega-3s and fiber can help.
Inflammation is your body’s way of protecting itself when there’s an infection or tissue damage. There are two types: chronic and acute. Acute inflammation is temporary—think of a time you got a cut on your finger and your skin became red and tender but resolved with time. On the other hand, chronic inflammation is consistent and often associated with certain health conditions like joint pain, type 2 diabetes and ulcerative colitis.
While some chronic inflammatory conditions can go unseen, symptoms of psoriasis can be harder to hide. Psoriasis is a skin condition where the immune system goes into overdrive and cause skin cells to grow and shed too quickly, leaving a person with splotchy red spots. These spots can be itchy or cracked and even cause some serious joint pain. While it is important to work with a doctor for this condition, it is also important to think about what lifestyle habits can make a difference, including what we eat.
“Psoriasis is an inflammatory condition driven by immune dysregulation, with excess pro-inflammatory cytokines (chemical messengers that coordinate immune responses). Certain foods either exacerbate or calm these processes,” says Jennifer Pallian, RD, Four registered dietitians share why deep fried foods, processed meats, alcohol and sugary beverages are the worst foods for psoriasis plus healthy eating tips to help decrease symptoms.
1. Deep Fried Foods
Deep fried foods, which are often high in saturated and trans fat, can cause flare ups for those with psoriasis. “These fats increase the LDL (bad) cholesterol in the blood and studies show there may be a link between excess fat in the body and psoriasis symptoms,” says Maggie Michalczyk, RDN.
Plus, fried foods may have other risks, “When some foods are fried, they also produce compounds called advanced glycation end products (AGEs) during high-heat cooking, which may trigger psoriasis flare-ups,” says Lauren Manaker M.S., RDN, LD, CLEC. AGEs can damage cells and tissues by promoting inflammation.
2. Processed Meats
According to Manaker, processed meats like hot dogs, pepperoni, and chicken nuggets are “packed with ingredients that may fuel inflammation.” “Deli meat or any processed meat can have more saturated fats and trans fats,” says Yvette Hill, RDN, IBCLC. “Breakfast meats such as sausage and bacon would also be on this list. Also, popular snacks like beef jerky would be a food to be cautious of.” The saturated fat in these foods may contribute to keratinocyte overgrowth, says Pallian. Keratinocytes are found in the outer layer of skin, and overgrowth can result in rough and scaly red patches.
3. Alcohol
“Alcohol has been shown to trigger and worsen inflammation, affecting the lipid composition of the skin barrier,” says Hill. “Research also points to alcohol’s metabolite, acetone, which may promote keratinocyte proliferation (skin thickening).” Some research also shows that for those with psoriasis, drinking alcohol can double one’s chances of developing non-alcoholic fatty liver disease.
4. Sugary Beverages and Foods
Manaker explains that drinks like sodas and sweet teas “may impact blood sugars negatively, which can lead to the release of pro-inflammatory cytokines. Over time, this may exacerbate psoriasis symptoms and make it harder to manage flare-ups.” “Excessive sugar consumption may also reduce the health-promoting effects of omega-3 fatty acids, which otherwise help reduce inflammation and support skin health,” adds Pallian.
Tips to Manage Psoriasis
We asked dietitians their best healthy eating tips for managing psoriasis. Here is what they said:
- Focus on omega-3 fatty acids. A diet rich in omega-3 fatty acids, as well as other anti-inflammatory foods, can help to reduce psoriasis symptoms. “Fatty fish like salmon, mackerel, and sardines are anti-inflammatory all-stars,” says Manaker. “If you’re following a plant-based diet, try chia seeds, flaxseeds, or walnuts omega-3 fatty acids. Walnuts are the only tree nut that is an excellent source of ALA omega-3 fatty acids.”
- Incorporate more fiber. “Fiber from whole grains, fruits, and vegetables should be emphasized, not only to improve gut microbiota composition but also to lower energy intake and help with weight control, which is important because obesity and metabolic syndrome frequently coexist with psoriasis,” says Pallian. She recommends following a Mediterranean Diet, which is naturally rich in vegetables, fruits, legumes, fish and olive oil.
- Add in fermented foods. “Foods like kimchi, sauerkraut, and miso are great for gut health,” adds Manaker. “A healthy gut microbiome may help regulate inflammation and support your immune system.”
- Make recipes with anti-inflammatory turmeric and ginger. “Turmeric (with black pepper for better absorption) and ginger are natural inflammation fighters. Add them to teas, soups, or roasted veggies for a flavorful, skin-friendly boost,” says Manaker. Some of our favorite recipes with these anti-inflammatory ingredients include these Turmeric Chicken & Avocado Wraps, and these Sesame-Ginger Watermelon-Avocado Rice Bowls.
- Consider a vitamin D supplement. “Taking a vitamin D supplement can be helpful especially for those who might be deficient because lower vitamin D levels have been linked to worsen psoriasis symptoms,” says Michalczyk. Always check with your healthcare provider before starting a new supplement.
- Keep a temporary food journal. “Everyone’s psoriasis triggers are different,” says Manaker. “Tracking what you eat and how your skin reacts can help you identify patterns and avoid flare-up foods.”
Meal Plan to Try
30-Day Anti-Inflammatory Meal Plan, Created by a Dietitian
Our Expert Take
Psoriasis is a chronic autoimmune condition that causes skin cells to grow and shed too quickly, resulting in red, scaly skin patches. Psoriasis is not caused by one single factor—it is often the combination of genetic, lifestyle and environmental factors. While your food choices cannot cure or cause psoriasis, dietitians say deep fried foods, processed meats, alcohol and sugary beverages can make the symptoms worse. Instead, eating foods rich in anti-inflammatory omega-3s and fiber can help you manage symptoms.
