A chronic autoimmune condition characterized by the rapid proliferation of skin cells, Psoriasis can leave painful, unsightly, and emotionally distressing patches all over your skin. Fortunately, by understanding the interplay between diet and psoriasis, many of these flare-ups can be avoided or reduced.
Not sure which foods are triggering your psoriasis? Looking for delicious and healthy alternatives that aren’t hard to find?
You’re in luck! Let’s discuss four foods to avoid with psoriasis that may be affecting your skin, along with healthier substitutes.
Psoriasis and Its Mechanisms
If you didn’t know, psoriasis arises from a dysregulated immune response, primarily driven by T-cell activation. Your immune system goes a bit haywire, leading to the creation of these painful plaques you know too well.
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Of course, not all psoriasis is connected to genetic variables. Much of it has to do with environmental triggers and even some lifestyle factors that impact your skin health. This is why dietary interventions are so crucial.
If you’re eating foods that worsen inflammation, disrupt your gut health, or increase oxidative stress, you can almost guarantee that they’re going to set off your psoriasis.
RELATED: Is Your Diet Causing Your Psoriasis to Flare-Up?
Foods to Avoid with Psoriasis
Foods to avoid if you are living with psoriasis include:
1. Processed Red Meats (e.g., Sausages, Hot Dogs)
Sure, we all like to eat a little poorly from time to time, but for people with psoriasis, it’s not nearly as easy. Processed red meats are high in saturated fats, sodium, and advanced glycation end-products (AGEs). These products occur due to high-temperature cooking, and when taken into the body, they actually bind to your immune cells. From there, your body releases what are called cytokines, a main factor in inflammation. Thus, it’s no wonder that studies find that high consumption of processed red meats is associated with increased psoriasis severity.
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Additionally, processed meats often contain preservatives like nitrates, which can mess up your gut health. This gut dysbiosis is another main factor in psoriasis, and can even lead to issues in your intestinal barrier. When this happens, molecules can flood your bloodstream, causing inflammation throughout your body.
To address this, go for poultry instead. Chicken and turkey are great sources of lean protein. They also provide essential amino acids, without all that inflammatory gunk contained in processed red meats. For the best combos, grill or bake your poultry and season with delicious spices such as turmeric to fight inflammation.
2. Milk and Cheese
Many dairy products are high in saturated fats, such as milk and cheese. Because of this, they often contain a protein called casein, which can trigger the production of psoriasis flare-ups. Many studies have linked psoriasis to dairy consumption, even worse in the case of whole milk and cheese.
Unfortunately, lactose intolerance is prevalent in many Black populations, which can lead to inflammation and affect psoriasis.
For alternatives, consider coconut yogurt or cashew cheese. These are plant-based and do not have the inflammatory effects of dairy. Coconut yogurt also has plenty of medium-chain triglycerides, giving it a nice anti-inflammatory kick. Oftentimes, this yogurt will also contain probiotics for better gut health.
Meanwhile, cashew cheese, which is made from blended cashews, provides healthy fats and goes great with flavorful herbs. These alternatives are also lactose-free, making them best for lactose-intolerant individuals.
3. White Bread and Refined Carbohydrates
White bread and other refined carbohydrates are a problem because they can cause rapid spikes in blood sugar and insulin. This is primarily due to their high glycemic index, which triggers the release of something called IGF-1. When this happens, psoriasis can be triggered, leading to overall higher inflammation.
Then there’s the fiber problem. Namely, a lack thereof. Because refined carbs don’t contain much fiber, they’re not very good at maintaining a healthy gut microbiome. This, then, can lead to even further inflammation, making the whole problem worse.
Instead of white bread, it’s good to try quinoa. This is what’s known as a nutrient-dense pseudo-grain, and is a very low-glycemic, fiber-rich alternative to white bread. Its high fiber content is also good for stabilizing blood sugar and the gut. Not to mention, quinoa is a complete protein, containing all nine essential amino acids your body needs.
It goes wonderfully in salads, as a side dish, or as a base for ethnic recipes, making it a versatile staple.
RELATED: A Gluten-Free Diet Could Manage Your Psoriasis Symptoms
4. Nightshades
Nightshade vegetables include eggplant, peppers, and tomatoes, and contain something called solanine, which may trigger inflammation in sensitive individuals. While evidence is mixed, some studies suggest that solanine triggers an over-response from the immune system, while also disrupting the gut microbiome.
In one study from The Journal of Clinical and Aesthetic Dermatology, over half of psoriasis patients reported symptom improvement after eliminating nightshades.
Now, of course, the difficulty of removing nightshades is that they’re a staple in many dishes, particularly Black culture cuisine. But that doesn’t mean you can’t minimize their consumption or find healthy alternatives!
Instead of nightshades, opt for foods like squash, carrots, and leafy greens like kale or spinach. These are anti-inflammatory vegetables rich in antioxidants, not to mention all their vitamins and fiber.
Carrots and squash are especially good for psoriasis sufferers because they contain beta-carotene, which can greatly reduce oxidative stress. Meanwhile, leafy greens provide folate and magnesium, which strengthen the immune system.
Some research has found that consuming significant numbers of veggies can greatly improve psoriasis symptomatology. The good news is, most of the foods mentioned in this article are readily available. You don’t have to look far, and you don’t have to go too deep in your pockets.
Whether it’s soups, stews, side dishes, smoothies, or main course meals, there are numerous ways to incorporate these foods!
So give it a try. Ask your doctor about any concerns, especially if you’re taking medication, but don’t shy away from enjoying something new. You’ll find that not only will your psoriasis improve, but your overall health and wellness will too.
And at the end of the day, if you can gain from foods that are nutritious and delicious, that’s the best of both worlds.
