What Is Psoriasis?

Psoriasis is a chronic autoimmune condition that speeds up the skin cell life cycle, causing cells to build up rapidly on the surface of the skin. This accumulation forms thick, red patches covered with silvery scales, which are often itchy, dry, and sometimes painful.

It commonly affects the scalp, elbows, knees, and lower back, though it can appear anywhere on the body.

Psoriasis is not contagious, but it can significantly impact quality of life due to both physical discomfort and emotional distress.

While it’s a lifelong condition, people with psoriasis often experience cycles of flare-ups followed by periods of remission, where symptoms improve or temporarily disappear.

What Is The Cause Of Psoriasis?

The cause of psoriasis is complex and not entirely understood, but research shows it involves a malfunction of the immune system. In people with psoriasis, the immune system mistakenly attacks healthy skin cells, prompting the body to produce new skin cells much faster than usual.

Normally, skin cells regenerate every 28 to 30 days, but in someone with psoriasis, this process happens in just 3 to 4 days.

This results in the buildup of cells that form plaques on the skin’s surface. Genetics also plays a significant role; if a close family member has psoriasis, there’s a higher chance of developing it. Environmental triggers such as infections, injuries, or even extreme weather can also influence its onset.

What Triggers A Psoriasis Flare-Up?

Flare-ups can be unpredictable and vary from person to person, but several common triggers have been identified. Stress is a major one; It can weaken the immune system and provoke flare-ups.

Certain infections, like strep throat, are known to activate psoriasis, especially in children. Skin injuries, including cuts, burns, or insect bites, may also cause new patches to develop. This is a reaction known as the Koebner phenomenon.

Additionally, some medications, including lithium, beta-blockers, and antimalarials, can worsen symptoms. Smoking and excessive alcohol consumption are also strongly associated with more frequent and intense flare-ups.

And yes, dietary habits can play a surprisingly significant role, and can even help manage the symptoms if handled correctly.

How Does Diet Affect Psoriasis?

Diet doesn’t cause psoriasis, but it can influence the severity and frequency of symptoms. Certain foods are known to promote inflammation, which can exacerbate psoriasis and make flare-ups more intense.

On the flip side, anti-inflammatory foods, such as fatty fish, leafy greens, berries, and whole grains, may help reduce the inflammatory response and support immune function.

From our experience, a well-balanced, nutrient-dense diet often leads to noticeable improvements in skin condition, energy levels, and overall well-being.

Many people find that cutting back on processed foods, sugar, and alcohol while increasing intake of omega-3 fatty acids and antioxidants helps minimize flare-ups. So while there’s no one-size-fits-all solution, diet is a tool that can make a big difference.

7-Day Psoriasis Diet Plan

We've crafted a 7-day meal plan focusing on anti-inflammatory foods to help manage psoriasis symptoms. This plan is also a great starting point for anyone interested in a gluten free meal prep approach to better skin and gut health.

Remember, individual needs may vary, so consult with a healthcare provider, such as a Registered Food Allergy Dietitian, before making significant dietary changes.

Day 1

Breakfast: Oatmeal With Blueberries And Flaxseeds

This breakfast combines complex carbohydrates and soluble fiber from oats, antioxidants from blueberries, and omega-3 fatty acids from flaxseeds.

To prepare, cook ½ cup of rolled oats in water or unsweetened almond milk. Once cooked, top with a handful of fresh blueberries and a tablespoon of ground flaxseeds. This meal supports heart health and may help reduce inflammation associated with psoriasis.

Snack: Carrot Sticks With Hummus

Carrots are rich in beta-carotene, an antioxidant that the body converts to vitamin A, essential for skin health. Hummus provides plant-based protein and healthy fats.

Slice fresh carrots into sticks and pair with 2 tablespoons of hummus for a satisfying, nutrient-dense snack.

Lunch: Grilled Salmon Salad With Mixed Greens, Cherry Tomatoes, And Olive Oil Vinaigrette

Salmon is an excellent source of omega-3 fatty acids, which have anti-inflammatory properties.

Grill a 4-ounce salmon fillet and serve over a bed of mixed greens and halved cherry tomatoes. Drizzle with a vinaigrette made from extra virgin olive oil and lemon juice. This meal supports skin health and provides essential nutrients.

Dinner: Quinoa-Stuffed Bell Peppers With Steamed Broccoli

Quinoa is a complete protein and provides fiber, while bell peppers are high in vitamin C.

Cook quinoa and mix with sautéed onions, garlic, and herbs. Stuff the mixture into halved bell peppers and bake until tender. Serve with steamed broccoli for added fiber and antioxidants.

Day 2

Breakfast: Spinach, Banana, Almond Milk, And Chia Seed Smoothie

This smoothie offers a blend of vitamins, minerals, and omega-3 fatty acids.

Blend a handful of spinach, one banana, one cup of unsweetened almond milk, and a tablespoon of chia seeds until smooth. This drink provides energy and nutrients to start the day and fits well into any dairy-free diet plan.

Snack: A Handful Of Walnuts

Walnuts are rich in omega-3 fatty acids and antioxidants. Consuming a small handful (about 1 ounce) can help reduce inflammation and support overall health.

Lunch: Turkey And Avocado Wrap In A Whole-Grain Tortilla With Mixed Fruit

Lean turkey provides protein, and avocado offers healthy fats. Place sliced turkey and avocado in a whole-grain tortilla, add leafy greens, and roll up. Serve with a side of mixed fruit for added vitamins and fiber.

Dinner: Baked Cod With Roasted Sweet Potatoes And Sautéed Kale

Cod is a lean protein source, and sweet potatoes are high in beta-carotene. Bake a cod fillet with herbs and lemon. Roast cubed sweet potatoes with olive oil, and sauté kale with garlic. This meal supports skin health and provides essential nutrients.

Day 3

Breakfast: Greek Yogurt With Sliced Strawberries And Sunflower Seeds

Greek yogurt offers probiotics and protein, strawberries are rich in vitamin C, and sunflower seeds provide healthy fats. Combine one cup of Greek yogurt with sliced strawberries and a tablespoon of sunflower seeds for a balanced breakfast.

Snack: Cucumber Slices With Guacamole

Cucumbers are hydrating and low in calories, while guacamole provides healthy fats. Slice cucumbers and serve with 2 tablespoons of guacamole for a refreshing snack.

Lunch: Lentil Soup With Whole-Grain Bread

Lentils are high in fiber and protein. Prepare a soup with lentils, diced tomatoes, carrots, celery, and herbs. Serve with a slice of whole-grain bread for added fiber.

Dinner: Stir-Fried Tofu With Mixed Vegetables Over Brown Rice

Tofu provides plant-based protein, and mixed vegetables offer various nutrients.

Stir-fry tofu cubes with broccoli, bell peppers, and snap peas in olive oil and garlic. Serve over cooked brown rice for a satisfying meal.

Day 4

Breakfast: Whole-Grain Toast With Almond Butter And Banana Slices

Whole-grain toast offers complex carbohydrates, almond butter provides healthy fats, and bananas add potassium.

Spread almond butter on toast and top with banana slices for a quick breakfast.

Snack: Apple Slices With Almonds

Apples are high in fiber, and almonds offer healthy fats. Slice an apple and pair it with a small handful of almonds for a balanced snack.

Lunch: Grilled Chicken Salad With Quinoa, Arugula, And Lemon-Tahini Dressing

Grilled chicken provides lean protein, quinoa adds fiber, and arugula offers antioxidants.

Combine these ingredients and drizzle with a dressing made from tahini and lemon juice for a flavorful salad.

Dinner: Spaghetti Squash With Tomato-Basil Sauce And Steamed Green Beans

Spaghetti squash is a low-carb alternative to pasta. Roast the squash and top with a homemade tomato-basil sauce. Serve with steamed green beans for added fiber and nutrients. This meal is perfect for those following a gluten and dairy free meal plan.

Day 5

Breakfast: Chia Pudding with Coconut Milk and Kiwi Slices

Chia seeds are high in omega-3s and fiber. Mix chia seeds with coconut milk and let sit overnight. Top with sliced kiwi in the morning for a refreshing breakfast.

Snack: Bell Pepper Strips With Hummus

Bell peppers are rich in vitamin C, and hummus provides protein and healthy fats. Slice bell peppers and serve with 2 tablespoons of hummus for a crunchy snack.

Lunch: Black Bean And Corn Salad with Avocado And Lime Dressing

Black beans and corn offer fiber and protein, while avocado provides healthy fats. Combine these ingredients and dress with lime juice for a zesty salad.

Dinner: Baked Trout With Wild Rice And Roasted Brussels Sprouts

Trout is rich in omega-3 fatty acids, wild rice offers fiber, and Brussels sprouts are high in vitamin K. Bake the trout with herbs, cook wild rice, and roast Brussels sprouts with olive oil for a nutritious dinner.

Day 6

Breakfast: Smoothie Bowl With Mixed Berries, Spinach, And Flaxseeds

Smoothie bowls are a delicious way to pack in antioxidants, fiber, and omega-3 fatty acids.

Blend one cup of mixed berries with a handful of spinach and a splash of almond milk. Pour into a bowl and top with ground flaxseeds, sliced banana, and a sprinkle of granola. This nutrient-rich meal supports skin health and digestion while keeping you full longer.

Snack: Celery Sticks With Almond Butter

Celery is low in calories and rich in water and fiber, making it a refreshing snack. Almond butter provides healthy fats and vitamin E, which support skin repair.

Simply wash and cut celery sticks, then dip into a couple of tablespoons of almond butter for a balanced, satisfying snack.

Lunch: Quinoa And Chickpea Salad With Cucumber, Tomatoes, And Parsley

This plant-based lunch is full of fiber, plant protein, and anti-inflammatory nutrients.

Combine cooked quinoa and canned chickpeas (drained and rinsed) with chopped cucumber, cherry tomatoes, and fresh parsley. Drizzle with olive oil and lemon juice for a refreshing, skin-boosting meal.

Dinner: Grilled Shrimp With Zucchini Noodles And Pesto Sauce

Shrimp is a lean source of protein and rich in selenium, an antioxidant mineral.

Grill shrimp with garlic and herbs. Spiralize zucchini to create noodles, then lightly sauté them in olive oil. Top with a homemade pesto made from basil, garlic, olive oil, and pine nuts. This dish is flavorful, anti-inflammatory, and low in carbohydrates.

Day 7

Breakfast: Buckwheat Pancakes Topped With Fresh Berries

Buckwheat is gluten-free and rich in antioxidants and fiber.

Make pancakes by mixing buckwheat flour with an egg, almond milk, and baking powder. Cook on a non-stick skillet until golden. Serve with a handful of fresh berries, which are packed with skin-boosting antioxidants.

Snack: A Handful Of Pumpkin Seeds

Pumpkin seeds are small but mighty. They're rich in zinc, which supports immune function and skin healing.

Snack on about a quarter cup of raw or lightly roasted seeds for a simple, satisfying option that helps reduce inflammation.

Lunch: Turkey Chili With A Side of Mixed Greens

Turkey chili is high in lean protein and can be loaded with fiber-rich beans and anti-inflammatory spices, making it perfect for both a psoriasis and a colitis diet plan.

Cook ground turkey with garlic, onions, tomatoes, kidney beans, and chili powder. Simmer until flavors meld. Pair with a side salad of mixed greens, drizzled with olive oil and lemon for added antioxidants.

Dinner: Stuffed Eggplant With Quinoa And Sautéed Spinach

Eggplant is high in fiber and antioxidants. Halve and roast the eggplant, then scoop out the center and mix it with cooked quinoa, herbs, and sautéed onions.

Refill the shells and bake briefly. Serve with a side of spinach sautéed in olive oil and garlic for a vitamin-packed finish to the week.

Foods To Eat When Managing Psoriasis

Incorporate the following foods to help manage psoriasis symptoms:

• Fatty Fish: Salmon, mackerel, sardines (rich in omega-3 fatty acids)

• Fruits and Vegetables: Berries, leafy greens, carrots, and squash

• Whole Grains: Brown rice, quinoa, and whole oats

• Nuts And Seeds: Almonds, walnuts, flaxseeds, and chia seeds

• Legumes: Lentils, chickpeas, and black beans

• Healthy Fats: Olive oil and avocado

• Herbs and Spices: Turmeric and ginger for their anti-inflammatory properties

Want to make sure you’re getting the most out of your meals? Connect with a Registered Autoimmune Dietitian at Berry Street to receive a personalized 7-day psoriasis-friendly meal plan tailored to your unique needs.

Foods To Limit or Avoid When Managing Psoriasis

Limit or avoid these foods as they may trigger inflammation:

• Red And Processed Meats: High in saturated fats

• Dairy Products: May exacerbate symptoms in some individuals

• Refined Carbohydrates: White bread, pastries, and sugary snacks

• Nightshade Vegetables: Tomatoes, potatoes, eggplants, and peppers (can be inflammatory for some, but not always)

• Alcohol: Can interfere with treatment and trigger flare-ups

• Processed Foods: Contain additives and preservatives that may worsen symptoms

It is best to discuss what foods are best for you and which ones you should avoid with a Registered Dietitian, as they can help build a personalized plan that fits you.

Conclusion

As we’ve covered, understanding what psoriasis is, identifying common triggers, and making strategic food choices can all play a role in reducing flare-ups and supporting healthier skin. From anti-inflammatory ingredients to balanced, delicious meals, a psoriasis diet plan can make a real difference in how you feel day to day.

While everyone's journey is different, consistently eating nutrient-rich foods and avoiding known irritants is a great place to start. Ready for a more personalized approach? Connect with a Registered Dietitian covered by insurance at Berry Street to build a plan that’s tailored just for you.