Psoriasis diet: what to eat and what to avoid

Food helps to complement the treatment of psoriasis because it helps to decrease the frequency with which the attacks appear, as well as the severity of the lesions that appear on the skin, also controlling the inflammation and irritation typical of psoriasis.

It is important to include foods rich in omega 3, fibers, fruits and vegetables in your daily diet, as they are rich in antioxidants and have an anti-inflammatory effect on the body, allowing you to reduce the severity of crises. Therefore, the ideal is to seek guidance from a nutritionist to make adjustments to the diet according to the needs of each person.

Food allowed

Foods that are allowed and can be eaten more regularly include:

1. Whole grains

These foods are considered low glycemic index carbohydrates, as well as being sources of fiber, vitamins and minerals. Low glycemic index foods can decrease the inflammatory condition and, consequently, the symptoms of psoriasis.

Examples : wholemeal breads, wholegrain or egg-based pasta, brown or parabolized rice, corn, oats.

2. Fish

Fish are sources of omega 3 and 6 polyunsaturated fatty acids that have high anti-inflammatory activity, in addition to being rich in B vitamins, vitamin A and minerals such as selenium. This helps to reduce the appearance of plaques, erythema, flaking and itching.

Examples : giving preference to tuna, sardines, trout or salmon.

3. Seeds

In addition to being rich in fiber, they also offer a good supply of vitamins and minerals, such as vitamin E, selenium and magnesium, for example. The seeds also help to prevent the inflammatory process and decrease symptoms of the disease.

Examples : sunflower seeds, pumpkin seeds, flaxseed, chia and others

4. Fruits

Varying fruit consumption a day increases the amount of fiber in the diet, in addition to ensuring a good intake of vitamins and minerals, such as the B vitamins, vitamins C and E, potassium, magnesium and even flavonoids. The consumption of vitamins helps to repair skin lesions.

Examples: orange, lemon, acerola, kiwi, banana, avocado, mango, papaya, grape, blackberry, raspberry.

5. Vegetables and greens

They offer a good supply of fiber, and are sources of vitamin A, vitamin C and folic acid. These act as antioxidants, reducing inflammation and consequently the symptoms of psoriasis

Examples: carrots, sweet potatoes, beets, spinach, kale and broccoli.

6. Oils and olive oils

Oils and oils are a good source of polyunsaturated fatty acids, the good fat that helps to slow down the inflammatory process. Some of them are still sources of vitamin E as an example vegetable oils.

Examples: extra virgin olive oil, sunflower oil, wheat germ oil.

Foods to Avoid

Foods that should be avoided are those that stimulate the increase of inflammation, increasing the appearance of new crises or, worsening symptoms such as itching and skin irritation. So you should avoid:

  • Red meats and fried foods:  these foods increase the consumption of saturated fat and cholesterol, favoring inflammation and increasing the chance of triggering the disease.
  • Sugar and white flour:  sweets, white breads and cookies. They are considered carbohydrates of high glycemic index and, the higher the glycemic index of the diet, the greater the risk of developing inflammatory diseases, as is the case of psoriasis.
  • Embedded and processed foods:  Avoid foods with many additives, processed and processed, such as ham, sausages, salami and others. This keeps the body free of toxins, which can reflect on healthier skin with less injuries.

In addition, alcoholic beverages should also be avoided, as they can increase itching and hinder the correct absorption of medications prescribed by the doctor for the treatment of psoriasis.

Sample 3-day menu

Below is an example of a menu that can be followed to help prevent the onset of psoriasis:

Meal Day 1 Day 2 Day 3
Breakfast 2 wholemeal pancakes with peanut butter and chopped fruit 2 slices of wholemeal bread with 2 slices white cheese + 1 orange Oatmeal porridge with skim milk and tablespoon of chia + seed mix
Morning snack ½ papaya papaya + 1 col. oat soup 1 apple 1 low-fat yogurt with 1 tablespoon of flax seeds and 6 nuts
Lunch dinner 1 grilled chicken fillet with half a cup of brown rice and half a cup of beans, accompanied by lettuce, cucumber, tomato salad and seasoned with 1 tablespoon of olive oil + 1 slice of pineapple Wholemeal pasta with tuna accompanied by broccoli and carrot salad seasoned with 1 tablespoon of olive oil + 1 slice of melon Boiled fish with vegetables + half a cup of brown rice + vegetable salad seasoned with extra virgin olive oil + 1 pear
Afternoon snack 1 glass of plain yogurt smoothie with strawberries and banana + 1 tablespoon of chia seeds Avocado cream with onion and pepper + 2 whole toast 1 banana with cinnamon

The amounts indicated on the menu vary according to age, sex, physical activity and whether the person has any associated disease or not and, therefore, it is important that the nutritionist is consulted in order to make a complete assessment and establish a plan adequate to the person’s needs.

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