Psoriasis Diet Recipes: Managing Symptoms Through Anti-Inflammatory Eating

Psoriasis is a chronic autoimmune condition characterized by inflammation and the rapid buildup of skin cells, leading to thick, red patches covered with silvery scales. While there is no cure, dietary changes, particularly adopting an anti-inflammatory diet, can help manage symptoms and improve overall well-being. The exact reasons behind this phenomenon remain unclear. Persistent inflammation in psoriasis leads to skin damage and can also affect nails and joints. An anti-inflammatory diet emphasizes foods known to reduce inflammation in your body. These foods are usually minimally processed and are closer to their natural state. They preserve higher levels of fiber and antioxidants than heavily processed alternatives.

Understanding Psoriasis and Inflammation

Psoriasis is an autoimmune condition that causes chronic inflammation. Inflammation can be acute or chronic. When we’re sick, our body responds with short-term (or acute) inflammation to fight off the infection. This is a normal and healthy response. Long-term, chronic inflammation is linked with several diseases, including psoriasis, diabetes, heart disease, and more.

Inflammation can be the root cause of numerous health issues, such as autoimmune diseases where the immune system targets healthy body tissues. Persistent inflammation in psoriasis leads to skin damage and can also affect nails and joints. An anti-inflammatory diet emphasizes foods known to reduce inflammation in your body.

The Role of Diet in Managing Psoriasis

While diet doesn’t cause psoriasis, it can influence the severity and frequency of symptoms. Certain foods are known to promote inflammation, which can exacerbate psoriasis and make flare-ups more intense. On the flip side, anti-inflammatory foods, such as fatty fish, leafy greens, berries, and whole grains, may help reduce the inflammatory response and support immune function.

Psoriatic disease is associated with inflammation. Upping your consumption of anti-inflammatory foods and cutting back on foods that can increase inflammation (think added sugar, unhealthy fats, and alcohol) might be worth a shot, according to Johns Hopkins Medicine. Psoriasis is linked to certain nutritional deficiencies. As noted in an article in Journal of Molecular Sciences, these deficiencies include omega-3 fatty acids, vitamin D, vitamin B12, and selenium. It’s a good idea to work closely with your doctor and registered dietitian-nutritionist to make sure you’re getting all the nutrients you need and tackling any issues head-on. Psoriasis is connected to an increased risk of heart disease and diabetes. This is especially true if you are carrying extra pounds, notes Johns Hopkins Medicine. As a result, it’s important to choose foods that make your heart happy, help keep blood sugar levels in check, and support a healthy weight.

Read also: Benefits of a Vegan Diet for Psoriasis

Key Components of an Anti-Inflammatory Diet

An anti-inflammatory diet emphasizes on foods known to reduce inflammation in your body. These foods are usually minimally processed and are closer to their natural state. They preserve higher levels of fiber and antioxidants than heavily processed alternatives. Elements such as unprocessed and natural fats, fiber, and antioxidants are all part of an anti-inflammatory diet.

The Mediterranean Diet

The Mediterranean diet, a high-fiber diet, and a vegan diet are examples of anti-inflammatory diets. Can an Anti-Inflammatory Diet Improve Psoriasis? There is no conclusive evidence that a specific diet can prevent, cure, or improve the symptoms of psoriasis, but eating foods associated with an anti-inflammatory diet may offer benefits. Your dermatologist can help you understand how dietary changes may influence your symptoms or refer you to a dietitian or nutritionist.

The Mediterranean diet is linked with reduced rates of vascular inflammation, oxidative stress, and chronic illnesses like diabetes, high blood pressure, metabolic disease, and heart disease. A Mediterranean diet is rich in oleic acid (a type of fatty acid), omega-3 fatty acids, whole grains, and phytochemicals (compounds found in plants). The diet contains high amounts of olive oil, fish, legumes, fruits, vegetables, nuts, and seeds. It limits red meat and refined grains, and it includes moderate consumption of red wine.

Key Anti-Inflammatory Foods and Nutrients

There are key nutrients in the Mediterranean diet that may reduce inflammation and positively impact psoriasis symptoms.

• Olive Oil: Olive oil is a primary source of fat in the Mediterranean diet. Studies have suggested that olive oil can have a positive impact on inflammation. Olive oil is a monounsaturated fatty acid proven to decrease the risk of heart disease and to lower LDL cholesterol (the “bad kind” of cholesterol).
• Dietary Fiber: Dietary fiber remains one of the most influential foods for the prevention and management of inflammation. Fiber is also beneficial for healthy weight, blood sugar control, cholesterol management, and a healthy gut microbiome. Fiber is considered a prebiotic, which promotes the growth of healthy bacteria in the gut microbiome. A healthy gut microbiome is related to decreased risk of chronic disease and inflammation.
• Antioxidants: Antioxidants are substances that prevent or delay cell damage. Antioxidants tend to be associated with phytochemicals and flavonoids, which are two other components of an anti-inflammatory diet. Phytochemicals and flavonoids are compounds found in plant-based foods that fight free radical damage and decrease inflammation. Eating a variety of fresh fruits and vegetables and whole grains is an easy way to ensure you are getting enough antioxidants, phytochemicals, and flavonoids. Try to eat five servings of vegetables per day and two or three servings of fruits per day. Turmeric, ginger, and black pepper have antioxidant properties that may decrease inflammation.
• Omega-3 Fatty Acids: There is some evidence that consuming omega-3 fatty acids can help reduce symptoms when combined with psoriasis treatment. There are three types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA cannot be made by the body. ALA is found in chia seeds, flaxseed, soybeans, and canola oil. You can add omega-3 fatty acids to your diet by adding chia seeds and flaxseed meal to oatmeal and smoothies. Eating two servings of fatty fish per week is another way to add omega-3 fatty acids to your diet.

Foods to Limit or Avoid

Several foods can contribute to inflammation, including alcohol, saturated fats, and refined grains and sugars. Limit or avoid these foods as they may trigger inflammation:

Read also: Psoriasis and Detox Diets

• Red and Processed Meats: High in saturated fats
• Dairy Products: May exacerbate symptoms in some individuals
• Refined Carbohydrates: White bread, pastries, and sugary snacks
• Nightshade Vegetables: Tomatoes, potatoes, eggplants, and peppers (can be inflammatory for some, but not always)
• Alcohol: Can interfere with treatment and trigger flare-ups
• Processed Foods: Contain additives and preservatives that may worsen symptoms

Sample Psoriasis Diet Recipes

These 4 recipes are easily made at home and contain anti-inflammatory ingredients, which may help with psoriasis symptoms. Here are some recipes that are part of a nutritious, well-balanced diet.

Protein-Packed Salad with Homemade Dressing

This salad is protein-packed and full of ingredients that will keep you satiated for hours! You can cook the zucchini ahead of time, or just before adding to the salad. Enjoy the taste of healthy fats and greens along with a homemade dressing.

Crusted Trout with Brussels Sprouts Salad

Enjoy this crusted trout with a colorful side salad that includes Brussels sprouts. The trout is crusted with almond flour for a healthier twist. Adding dill and lemon gives the trout a nice freshness.

Chopped Rainbow Salad

Bored with your usual salads? This chopped rainbow salad will help mix it up while keeping anti-inflammatory ingredients along for the ride. It’s also keto-friendly, including avocado as a healthy fat. This salad is a great source of fiber too.

Spaghetti Squash with Shrimp

This spaghetti squash doubles as a vegetable and “noodles” in this indulgent (keto-friendly) dish. It’s high in protein and includes shrimp, which you can easily switch with another protein, like chicken if you choose. The lemon, basil, and oregano liven up the flavor.

Read also: Keto for Psoriasis Symptoms

Additional Recipes for a Psoriasis-Friendly Diet

The seven tasty lunch recipes below, created exclusively for Everyday Health, can help you beat psoriasis (and psoriatic arthritis, too).

1. Curried Pumpkin Soup

People with psoriatic disease should aim to eat a rainbow of fruits and vegetables to get a range of antioxidants, vitamins, and minerals that can bolster overall immune function and fight inflammation. Our golden Curried Pumpkin Soup gets an extra anti-inflammatory boost from the spice turmeric.

Ingredients:

• 2 tbsp olive oil
• 1 large sweet onion, diced
• 2 cloves garlic, minced
• 2 medium apples, peeled and diced
• 1 medium sugar pumpkin (about 4 to 5 lb), roasted
• 4 cups low-sodium vegetable or chicken broth (plus more as needed)
• 1 tbsp ground curry powder (plus more to taste)
• ½ tsp ground nutmeg
• 1 tsp ground cumin
• 1½ tsp kosher salt, plus more to taste
• ½ tsp freshly ground black pepper
• ½ cup whole milk (optional)

Directions:

1. Place a large stockpot over medium heat. Add olive oil and onion and sauté until onions begin to soften, about 5 minutes.
2. Add garlic and apple to stockpot. Sauté, stirring occasionally, until ingredients are soft, about 5-10 more minutes.
3. Add pumpkin and broth and bring mixture to a boil, then reduce to a simmer. Cover and continue to simmer for 15 minutes.
4. Remove pot from heat. Blend using an immersion blender or cool slightly and use a countertop blender.
5. Return to stove and season with curry powder, nutmeg, cumin, salt, and pepper. Stir in milk, if using, and serve.

2. Sheet Pan Salmon and Asparagus Tacos

Cold-water fatty fish like salmon, mackerel, sardines, and trout are excellent sources of omega-3 fatty acids, according to the National Institutes of Health. Aim to include fish in your diet at least twice a week.

Ingredients:

• 1 bunch fresh asparagus, thoroughly rinsed and dried, tough ends removed
• 2 tbsp extra-virgin olive oil
• 1 pinch kosher salt
• 1 pinch freshly ground black pepper
• 1 lb fresh salmon
• 2 tsp reduced-sodium taco seasoning
• 8 of your favorite taco-size tortillas, preferably whole-grain
• 2 cups baby spinach
• Your favorite green hot sauce, to taste (optional, but highly recommended)
• ½ cup plain nonfat Greek yogurt
• ½ white onion, thinly sliced (optional)

Directions:

1. Preheat oven to 400 degrees F. Line a baking sheet with parchment or a silicone mat.
2. Place asparagus on the prepared baking sheet and drizzle with olive oil. Gently toss to evenly coat and season with salt and pepper. Arrange asparagus on one side of the baking sheet.
3. Place salmon on the other side of the baking sheet and sprinkle evenly with taco seasoning. Bake until asparagus is tender-crisp and salmon flakes easily, about 12 to 15 minutes. Remove from the oven and cool. Use a fork to gently flake the fish into large sections.
4. Warm the tortillas, one at a time, in a medium skillet over medium-high heat, about 1 minute per side.
5. To assemble tacos, place a tortilla on a clean surface and top with ¼ cup spinach, 2 to 3 spears of asparagus, salmon, hot sauce (if using), yogurt, and onion (if using). Serve warm.

3. Chocolate, Peanut Butter, Banana, and Oatmeal Smoothie

For omega-3s from plant sources, up your intake of certain seeds (such as flaxseeds and chia seeds) and nuts (such as almonds and walnuts). Nut butters can work too.

Ingredients:

• 1½ cups plain, unsweetened soy milk (or milk of your choice)
• ¼ cup old-fashioned oats
• 1 tbsp unsweetened cocoa powder
• 1 tbsp natural peanut butter
• 1 tbsp hemp hearts
• 1 small ripe banana (or ½ large banana)

Directions:

1. Combine all ingredients in a blender and blend on high until completely smooth, about 1 minute.

4. Tuna and Avocado Toast

Fiber is an important part of an anti-psoriasis diet. The fiber in the 100-percent whole-wheat bread can help promote a healthy gut, which is linked to improved immune function.

Ingredients:

• 4 small slices whole-wheat bread
• 1 ripe avocado
• 2 tsp lemon juice, fresh or bottled
• ¼ tsp kosher salt
• ⅛ tsp freshly ground black pepper
• 1 5-oz can tuna, canned in water, no salt added, drained
• 2 tbsp red onion, finely chopped
• Hot sauce, to taste (optional)

Directions:

1. Place bread in a toaster oven and toast until lightly browned, about 3 minutes.
2. Meanwhile, Place avocado, lemon juice, salt, and pepper in a medium bowl. Mash ingredients together with a fork. Evenly divide the avocado mixture between the toast. Top with tuna, onion, and hot sauce, if desired. Serve immediately.

5. Cold Mexican Quinoa Salad

Lentils, chickpeas, black beans, and other legumes and beans are terrific sources of plant-based protein and fiber.

Ingredients:

• 1½ cups quinoa, cooked according to package directions
• 2 15-oz cans low-sodium black beans, drained and rinsed
• 2 cups corn, fresh or frozen and defrosted
• ½ medium red onion, diced
• 1 avocado, chopped
• ⅓ cup olive oil
• 3 limes, juiced
• ⅓ cup apple cider vinegar
• 1½ tsp cumin
• 1½ tsp chili powder
• 1½ tsp garlic powder
• ½ tsp kosher salt
• ½ tsp pepper
• ½ cup fresh cilantro, finely chopped

Directions:

1. In a bowl, combine quinoa, black beans, corn, onion, and avocado.
2. In a jar with a lid, add remaining ingredients, cover, and shake well to combine. Pour over quinoa salad and toss lightly to coat. Serve immediately or refrigerate until ready to serve.

6. Prebiotic-Rich Salad With Lemon Vinaigrette

Probiotics are beneficial microbes that can support gut health, potentially decreasing psoriasis symptoms, according to a study published in July 2022 in Nutrients. Prebiotics are foods (typically high-fiber foods) that nourish the probiotics. This salad incorporates several prebiotic foods that are especially rich in these types of fiber. Examples include raw onion and garlic, dandelion greens, and sunchokes. Cover tightly and shake the dressing, then drizzle it over each salad. Serve immediately.

7. Grilled Stuffed Portobello Mushrooms

The connection between psoriasis and cardiovascular disease makes it important to choose heart-healthy foods. Eating less meat has been linked to a decreased risk of heart disease, according to the American Heart Association.

Ingredients:

• 2 large portobello mushrooms
• 1 tbsp extra-virgin olive oil, divided
• 1 small yellow onion, minced
• 2 cloves garlic, minced
• 2 cups baby spinach, roughly chopped
• ⅓ cup panko bread crumbs
• ½ tsp dried oregano
• ¼ tsp freshly ground black pepper
• ¼ cup grated Parmesan cheese
• 2 tbsp shredded part-skim mozzarella cheese
• 4 cups dark mixed greens
• 1 lemon, juiced, divided

Directions:

1. Gently wash mushroom caps with a damp cloth to remove any visible dirt. Carefully detach and discard the entire stem. Using a spoon, scoop out all the dark gills from the underside of each mushroom.
2. Lay mushrooms flat on a cutting board (gills side down). Gently score top of each mushroom in a crosshatch pattern or 1-inch squares. Set aside.
3. Lightly grease the grill and preheat to medium-high heat.
4. Meanwhile, place a medium skillet over medium heat. Add 2 tsp of olive oil to coat skillet. Add onion and garlic and cook, stirring frequently until onions are translucent, about 5 minutes.
5. Add in spinach and cook until wilted, about 3-4 minutes more. Stir in bread crumbs, oregano, pepper, and Parmesan cheese and cook until heated through, about 2 minutes. Evenly divide mixture between two mushroom caps. Top each mushroom with 1 tbsp of mozzarella cheese.
6. Place stuffed mushrooms on preheated grill and cook until softened, about 7 minutes.
7. Serve with a side of mixed greens. Drizzle greens with remaining teaspoon of olive oil. Pour lemon juice on both greens and mushrooms to taste.

7-Day Psoriasis Diet Plan

We've crafted a 7-day meal plan focusing on anti-inflammatory foods to help manage psoriasis symptoms. This plan is also a great starting point for anyone interested in a gluten-free meal prep approach to better skin and gut health. Remember, individual needs may vary, so consult with a healthcare provider, such as a Registered Food Allergy Dietitian, before making significant dietary changes.

Day 1

• Breakfast: Oatmeal With Blueberries And Flaxseeds
• Snack: Carrot Sticks With Hummus
• Lunch: Grilled Salmon Salad With Mixed Greens, Cherry Tomatoes, And Olive Oil Vinaigrette
• Dinner: Quinoa-Stuffed Bell Peppers With Steamed Broccoli

Day 2

• Breakfast: Spinach, Banana, Almond Milk, And Chia Seed Smoothie
• Snack: A Handful Of Walnuts
• Lunch: Turkey And Avocado Wrap In A Whole-Grain Tortilla With Mixed Fruit
• Dinner: Baked Cod With Roasted Sweet Potatoes And Sautéed Kale

Day 3

• Breakfast: Greek Yogurt With Sliced Strawberries And Sunflower Seeds
• Snack: Cucumber Slices With Guacamole
• Lunch: Lentil Soup With Whole-Grain Bread
• Dinner: Stir-Fried Tofu With Mixed Vegetables Over Brown Rice

Day 4

• Breakfast: Whole-Grain Toast With Almond Butter And Banana Slices
• Snack: Apple Slices With Almonds
• Lunch: Grilled Chicken Salad With Quinoa, Arugula, And Lemon-Tahini Dressing
• Dinner: Spaghetti Squash With Tomato-Basil Sauce And Steamed Green Beans

Day 5

• Breakfast: Chia Pudding with Coconut Milk and Kiwi Slices
• Snack: Bell Pepper Strips With Hummus
• Lunch: Black Bean And Corn Salad with Avocado And Lime Dressing
• Dinner: Baked Trout With Wild Rice And Roasted Brussels Sprouts

Day 6

• Breakfast: Smoothie Bowl With Mixed Berries, Spinach, And Flaxseeds
• Snack: Celery Sticks With Almond Butter
• Lunch: Quinoa And Chickpea Salad With Cucumber, Tomatoes, And Parsley
• Dinner: Grilled Shrimp With Zucchini Noodles And Pesto Sauce

Day 7

• Breakfast: Buckwheat Pancakes Topped With Fresh Berries
• Snack: A Handful Of Pumpkin Seeds
• Lunch: Turkey Chili With A Side of Mixed Greens
• Dinner: Stuffed Eggplant With Quinoa And Sautéed Spinach

Additional Tips for Managing Psoriasis Through Diet

• Food Journaling: The best way to manage psoriasis is to carefully monitor what you’re eating. A study published in 2019 showed that the gut plays an important role in regulating and possibly even treating psoriasis. Food journaling is a relatively straightforward method of finding correlations between psoriasis flare-ups and the ingredients in your food that might be causing them.
• Consider Supplements: Wherever your diet falls short, you can always boost it back up with clean, anti-inflammatory supplements.

tags: #psoriasis #diet #recipes