Living with psoriasis can feel like a constant battle—from the itchiness and inflammation to the unpredictable flare-ups. While medical treatments are crucial, many people are shocked to discover how much of a difference their diet can make. The right foods won’t cure psoriasis, but some can naturally support your immune system, reduce inflammation, and help your skin heal from the inside out.
So what should you be eating more of? Let’s dive into the delicious—and science-backed—list.
🥑 1. Fatty Fish: Omega-3 Powerhouses
If you’re not already adding salmon, mackerel, or sardines to your weekly menu, you’re missing out. These fish are loaded with omega-3 fatty acids, which have been shown to reduce inflammation throughout the body—psoriasis included. Many people with psoriasis also experience joint pain (psoriatic arthritis), and omega-3s may help ease that too.
Bonus tip: Try grilling or baking your fish with olive oil for even more anti-inflammatory benefits.
🫐 2. Berries: Tiny But Mighty Antioxidants
Blueberries, raspberries, strawberries—besides tasting amazing—are packed with antioxidants that help fight oxidative stress in the body. This stress can trigger or worsen flare-ups in people with psoriasis.
Pop them in smoothies, toss them on oatmeal, or enjoy them solo. Either way, your skin will thank you.
🥬 3. Leafy Greens: Detox from Within
Think spinach, kale, and Swiss chard. These greens are rich in vitamin K, folate, and fiber—all essential for immune support and gut health. Why does that matter? A healthy gut has been linked to reduced psoriasis severity.
If raw salads aren’t your thing, sauté with garlic and olive oil for a warm, satisfying dish.
🧄 4. Garlic: Nature’s Anti-Inflammatory
Garlic does more than just add flavor. It’s been used for centuries for its medicinal properties. Compounds like allicin can help suppress the overactive immune responses that fuel psoriasis flare-ups.
Try adding minced garlic to soups, sauces, and marinades—your immune system (and your taste buds) will benefit.
🥜 5. Nuts & Seeds: Skin-Supporting Snack Fuel
Almonds, walnuts, chia seeds, and flaxseeds are rich in healthy fats, zinc, and selenium—nutrients that contribute to healthier skin and reduced inflammation.
They’re great as on-the-go snacks or as toppings for yogurt and salads. Plus, they’ll keep you full and energized without triggering blood sugar spikes.
Ready to Eat Your Way to Better Skin?
While everyone’s psoriasis journey is different, adding these foods to your routine might give your skin the support it’s been craving. Think of it as a tasty, low-risk way to help manage symptoms naturally.