Replacing soda and processed meats with green tea, fatty fish, and nutrient-rich nuts can reduce inflammation and improve symptoms for people with psoriasis.
Psoriasis is a chronic, non-contagious, systemic inflammatory disease that causes rapid buildup of skin cells. Symptoms include flaky, scaly, dry or itchy skin, and redness around the scales. There is no cure for psoriasis, but certain lifestyle changes and medications can ease symptoms and prevent flare-ups.
There is no specific diet for psoriasis and triggers can vary from person to person. However, in general, people with psoriasis should avoid foods that can cause inflammation and adopt an anti-inflammatory diet to support the body’s natural defenses and maintain a balanced immune response.
Replace soda with unsweetened tea or coffee
Studies show that high sugar intake contributes to chronic inflammation and increases the risk of many health conditions such as obesity, rheumatoid arthritis, multiple sclerosis, psoriasis and inflammatory bowel disease.
Tea, especially green tea, is rich in antioxidants such as catechins and polyphenols, which have powerful anti-inflammatory and anti-oxidant effects. Unsweetened coffee also contains antioxidants, such as polyphenols and hydrocinnamic acid. These have anti-inflammatory effects and help fight metabolic syndrome.
For those who enjoy carbonated drinks but want to avoid soft drinks, mineral water or sparkling mineral water are good alternatives. These drinks provide a refreshing feeling without the added sugar or calories. However, drink them in moderation and do not replace plain water completely. These drinks may not provide enough hydration and may add sodium or cause digestive upset due to the gas.
Choose the natural way
Foods like cakes and ice cream are often high in refined sugars and unhealthy fats, which can lead to chronic inflammation in the body. Some healthier alternatives that contain natural sugars that psoriasis sufferers should consider include:
Fresh fruit: Berries like strawberries, blueberries and raspberries are loaded with antioxidants and can satisfy a sweet tooth.
Chia seed pudding: Made with chia seeds and almond milk, this is a nutritious option rich in omega-3 fatty acids. Add a little honey or vanilla to make it delicious and healthy.
Greek Yogurt with Nuts: Greek yogurt is packed with protein, and topped with nuts and a little honey for a nutrient-rich anti-inflammatory treat.
Baked apple or pear: These fruits are low in sugar and high in fiber.
Dark chocolate: This type of chocolate has at least 70% cocoa, is loaded with antioxidants and has anti-inflammatory properties.
Greek yogurt is suitable for people with psoriasis. Photo: Bui Thuy
Replace processed meat with fatty fish
Processed meats, such as hot dogs, bacon, and cold cuts, are high in unhealthy fats, sodium, and preservatives, which can promote inflammation. These meats often contain additives such as nitrates and nitrites, which have been linked to increased oxidative stress and inflammatory responses.
People with psoriasis should choose anti-inflammatory proteins from foods such as:
Fatty fish: Salmon, mackerel, sardines… are rich in omega-3 fatty acids, which help reduce inflammation.
Organic beef and chicken: These meats contain less unhealthy fats and fewer additives, which can help reduce inflammation. They also provide more omega-3 fatty acids and antioxidants.
Egg: Provides high-quality protein and contains anti-inflammatory nutrients such as lutein, zeaxanthin.
Beans: It is a good source of protein and fiber, and has anti-inflammatory properties.
Nuts: Almonds, walnuts, chia seeds and flax seeds provide rich protein and omega-3 fatty acids.
Dairy alternatives
The effects of milk on inflammation may vary depending on the processing method, fat content, and other factors. Research shows that pasteurized milk often has anti-inflammatory properties, helping to reduce inflammatory cytokines. In contrast, raw milk can cause inflammation due to the bacteria in it, leading to health risks.
Fermented dairy products such as yogurt, almond milk, oats, and coconut milk are also low in inflammatory compounds, high in vitamins, and boost immunity.
Replace refined carbohydrates with whole grains
Refined carbohydrates, like white bread and white rice, are primarily inflammatory due to their high glycemic index. This means they cause blood sugar spikes, which can lead to increased insulin production.
High insulin levels promote inflammation and oxidative stress in the body. Refined carbohydrates often lack fiber, which helps regulate blood sugar and supports a healthy gut microbiome. Both of these effects help control inflammation.
Anti-inflammatory food options to replace refined carbohydrates for people with psoriasis include:
Whole wheat bread: This bread is made from whole grains, which retain fiber, vitamins and minerals, helping to reduce inflammation.
Bread with seeds: Flaxseeds, chia seeds and sunflower seeds are rich in omega-3 fatty acids and fiber.
Quinoa: This is a nutritious type, rich in protein and fiber, supporting stable blood sugar levels.
Brown rice: This rice is higher in fiber and nutrients than white rice, which helps control blood sugar and reduce inflammation.
Barley: A whole grain that is high in fiber and has anti-inflammatory properties.