10 Simple Diet Swaps to Improve Your Psoriasis

There’s no single psoriasis diet, but making small changes to your eating habits can help to soothe your skin.These simple swaps are a great way to add more psoriasis calming foods to your diet.

1. Trade breakfast cereal for oats

Breakfast cereals are an easy breakfast choice, but they tend to be low in fibre and high in sugar, a combination that can aggravate inflammation. For a healthier alternative try oats – they’re naturally high in fibre and low in sugar, plus they’re gluten free, which may be important for some people with psoriasis. For a psoriasis-soothing breakfast, soak oats overnight in a mixture of apple juice and Greek yoghurt, and top with antioxidant rich berries before serving.

2. Swap steak for salmon

Red meat is a good source of protein, but it’s also rich in omega-6, a type of fatty acid that has been linked with inflammation. Experts don’t understand exactly why, but people with psoriasis have higher than normal levels of omega-6 in their bodies. To help balance omega-6 levels, try swapping red meat for salmon – the omega-3 fats in oily fish have anti-inflammatory powers that can soothe itching and redness. In one study, a daily dose of oily fish improved psoriasis severity in 6 weeks.

3. Choose wholegrains

Refined carbohydrates like white bread, white flour, biscuits and cakes are low in fibre, which isn’t helpful for psoriasis because fibre seems to reduce inflammation. In one study from Italy, researchers found that men with psoriasis who ate the most refined carbohydrates and sugars had the worst psoriasis symptoms. Choosing wholegrain foods (like wholemeal bread, brown rice and wholegrain pasta) will boost your fibre intake, but it could also help you lose weight. Because excess body fat can aggravate psoriasis, making the wholegrain choice is a smart move.

4. Switch crisps for nuts

If you’re a serial crisp cruncher it’s time to switch your snack. The vegetable oils used to cook crisps are high in omega-6, a type of fat that has been linked to inflammation in psoriasis. Swap crisps for nuts and your skin will thank you – the fats in nuts have been linked to lower levels of inflammation and may even reduce body fat around the waist.

5. Use olive oil over butter

One of the reasons people from Mediterranean regions live so long is their love for olive oil – the healthy fat works in a similar way to ibuprofen, slowing down the release of inflammatory hormones. In a recent study of psoriasis sufferers, researchers found a higher olive oil intake was linked with fewer symptoms and lower levels of inflammation.

6. Swap soda for sparkling water

Sugary drinks aren’t just bad news for your teeth – they can also aggravate your skin by adding empty calories, which lead to weight gain. Because high levels of body fat trigger inflammation, cutting down on empty calories is a smart idea. Diet drinks are one way to replace soda, but studies show the sweet taste leads us to consume more calories from other foods. A better switch is sparkling water – try adding flavour with cucumber, mint or fruit slices.

7. Wave bye-bye to beer

Having a beer might help you to unwind, but drinking lots of alcohol can aggravate psoriasis symptoms and may even stop certain treatments from working. In a recent U.S. study, beer was more strongly linked with psoriasis than other types of alcoholic drink. Cap your alcohol intake at one drink a day, and trade in beer for an alternative.

8. Swap fries for sweet potato

High levels of omega-6 (found in vegetable oil) can aggravate inflammation in psoriasis, so fried foods like chips are best kept off the menu. Potatoes also form part of the nightshade family, a group of vegetables which some people find can aggravate their symptoms. Switching fries for sweet potatoes is a psoriasis friendly move – the bright orange flesh is a great source of beta-carotene, a powerful antioxidant that can protect skin cells from damage. Drizzle over a little olive oil for an anti-inflammatory boost.

9. Go meatless on Mondays

Although the reasons aren’t completely clear, some studies have found that vegetarian diet can benefit psoriasis symptoms, possibly by reducing the number of inflammatory hormones the body makes. Vegetarian diets also tend to be higher in antioxidants, which can help to protect skin cells from damage. Going meatless once a week is a good way to introduce more vegetarian meals to your diet – try adding plant based proteins like lentils and chickpeas for extra fibre and antioxidants.

10. Use more herbs and spices

Herbs and spices are a great source of antioxidants, which can lower inflammation and keep skin cells healthy. Research shows people with psoriasis have a lack of antioxidant defenses, so using more herbs and spices may help to boost your natural defenses. Both turmeric and ginger have been shown to have inflammation lowering effects, plus they’re a natural alternative to medications. Add to soups, marinades and smoothies for an antioxidant boost.