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March 25, 2021 4 min read

In this article:

  • Identifying the triggers of psoriasis
  • No-go foods when dealing with psoriasis
  • Best foods for psoriasis management
  • Psoriasis-friendly recipes

Identifying the Triggers

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, so this is where we want to start! Of course, everyone’s bodies are different and thus the way they respond to certain foods will vary. Sometimes, the best way to find a diet that works for you is to start by finding what doesn’t. In other words, begin by removing foods from your diet one at a time.

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. Try to answer each of the following three questions:

  1. What did I eat?
  2. How much did I eat?
  3. When did I eat?

There are tons of free online templates and apps to begin your food journaling and to start connecting the dots. Try keeping a journal for a month or so before bringing it to your doctor to help highlight what might be causing your inflammation. We also know that certain foods have been linked to inflammatory responses in general. Here’s some help identifying them:

No-go foods

Certain foods have long been associated with inflammation and some even have the science to back it up. Again, make sure to draw your own conclusions using a food journal and the help of a dietitian to track down the culprits. But, in general, here are foods associated with inflammatory effects:

  • Red meat and dairy products: Polyunsaturated fatty acids found in these foods have been linked to psoriasis.
    • Sausage
    • Bacon
    • Processed red meats
    • Eggs
    • Milk
    • Cheese
  • Gluten: People with psoriasis have been known to have increased gluten sensitivity. Avoid foods containing rye, barley, wheat, and malt such as:
      • Pasta
      • Baked goods
      • Many processed foods like canned soup and chips
      • Condiments such as soy sauce, barbeque sauce, and salad dressings
      • Beer and malt beverages
  • Nightshades: This is a classification of vegetables that can affect digestion and cause inflammation.
      • Tomatoes
      • Potatoes
      • Eggplants
      • Peppers
  • Processed foods: Highly processed foods and sugary snacks can also lead to many conditions that make psoriasis much harder to handle. These include but certainly are not limited to:
    • Chips/Crisps
    • Canned vegetables and fruits
    • Cookies
    • Processed meats
  • Alcohol: Alcohol can disrupt digestion and affect our immune systems. If you are concerned with managing psoriasis, the sober-curious movement might be for you!

All-star ingredients

Luckily, there are plenty of delicious foods that may actually decrease inflammation or strengthen and heal the gut! Wherever your diet falls short, you can always boost it back up with clean, anti-inflammatory supplements. These include:

  • Leafy green vegetables
  • Broccoli
  • Cauliflower
  • Brussels sprouts
  • Berries
  • Cherries
  • Red fruits
  • Grapes
  • Fatty fish (salmon, cod, trout)
  • Healthy oils (coconut, olive, flaxseed)
  • Nuts
  • Herbs and spices like sage, thyme, and ginger
  • Omega-3s
  • Vitamin D
  • Vitamin B-12

Psoriasis-friendly recipes

Here are a few proven recipes to help keep your stomach satisfied, so you can get back to life and do what you love. They’re quick, easy, satisfying, and use the best anti-inflammatory ingredients to help manage psoriasis. Just remember to go light on the paprika! Here are some of our favorites from breakfast, to lunch, to dinner and even dessert.

  1. Anti-Inflammatory Green Machine Juice: Don’t you love it when you can hide your vegetables? This juice is filled with delicious fruits and just enough greens to help keep inflammation at bay.
  2. Fruit and Quinoa Salad: Make fruit your main meal by mixing it with some quinoa and unexpected vegetables like spinach and green onion! It might seem like a strange combination of sweet and savory at first, but you’ll be hooked.
  3. Anti-Inflammatory Healthy Gummies: Easy to make, snack-worthy gummies that can keep inflammation at bay? Sign us up!
  4. Instantpot: Garlic & Herb Whole-Head Cauliflower: A one-pot, filling meal that you don’t even need a chopping board to make. Just toss in the cauliflower, add some herbs, set the timer and come back to a delicious meal.
  5. Gluten-Free Pita Bread: This is a great go-to recipe! Fill it with curried cauliflower, or top it off with hummus and grilled zucchini for a delicious lunch.
  6. Easy Honey-Garlic Salmon:Delicious, simple, and satisfying. Pair it with a side of quinoa or some roasted broccoli!
  7. Meatless “Meat” Loaf: The secret to a great-tasting, meatless loaf with a wonderful texture is lentils! This can also be formed into “meat” balls to eat over rice or in curry sauces.
  8. Cauliflower nuggets: A delicious and nostalgic meal that won’t send psoriasis off the rails! It’s great for kiddos too!
  9. Crispy Air-Fryer Brussels Sprouts: Are you obsessed with your air fryer? No? Just me? This recipe is simple, quick, indulgent… and healthy! It’s a killer side dish or can be served as a main entree.
  10. GF Dairy-Free Pumpkin CookiesFor satisfying your sweet tooth!

Summary Points

  • Food journaling is a straightforward method of finding correlations between psoriasis flare-ups and the ingredients in your food
  • People suffering from psoriasis can have increased gluten sensitivity. Avoid foods containing rye, barley, wheat, and malt
  • Alcohol can disrupt digestion and affect our immune systems. If you are concerned with managing psoriasis, limit your intake

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