Living with Psoriasis: What I Wish I’d Known About Food and Flare-Ups

Last updated on March 22, 2026 at 07:59 pm

I had a close friend at university — Sarah — who always wore long sleeves. Even in summer, even on the hottest days on campus. We spent so much time together back then, living that student life of shared kitchens, exam stress, and late nights, and I never thought to ask why.

One day she showed me her arms. Red, scaly patches covering most of them. And once I knew what to look for, I noticed it in her face too — especially around exam periods, when the pressure built and the stress took over. The flare-ups would arrive almost predictably: a tough week of revision, and her skin would pay the price.

We were in our twenties and none of us really knew what psoriasis was or what could be done about it. The answer always seemed to be steroid creams or harsh medication — something to suppress the symptoms, but never anything that got to the root of it. I felt helpless watching her go through it.

I wish I had known then what I know now. Because the research that has emerged in recent years is genuinely encouraging — and so much of it points back to something as fundamental as what we put on our plates. If I could go back, I’d have been cooking anti-inflammatory meals for her every week.

This article is for Sarah, and for everyone living with psoriasis who has been handed a prescription but never a conversation about food. Because that conversation is long overdue.

According to the World Health Organization, psoriasis affects between 0.09% and 11.4% of the global population — making it one of the most widespread chronic skin conditions in the world. [1] You are far from alone in this.

This guide will walk you through what psoriasis actually is, what triggers it, what the research says about food and lifestyle, and — most importantly — what you can do starting today.

What is psoriasis, exactly?

Psoriasis is a chronic, inflammatory skin condition. It’s not contagious, and it’s not simply a skin problem — it’s an immune system condition that happens to express itself on the skin.

In psoriasis, certain triggers cause the immune system to overreact, leading to inflammation and a dramatically accelerated skin cell turnover rate. [2] Normally, skin cells renew themselves over about a month. In psoriasis, this process speeds up to just a few days — and the excess cells build up on the surface as the characteristic red, scaly plaques.

These patches most commonly appear on the knees, elbows, scalp, and trunk, but they can show up anywhere. They can be itchy, sore, and deeply uncomfortable — and beyond the physical symptoms, they frequently affect body image, self-esteem, and mental wellbeing too.

Psoriasis doesn’t always stay on the skin. It can affect the nails (causing pitting and distortion) and in some cases the joints, a form known as psoriatic arthritis.

What causes psoriasis flare-ups?

The underlying mechanism involves a combination of genetic susceptibility and environmental triggers. Someone can carry a genetic predisposition to psoriasis and never develop it — until a trigger tips the balance. Understanding your personal triggers is one of the most powerful things you can do to manage this condition.

Here are the most well-researched triggers, with particular focus on the ones we can actually influence:

Animal protein and arachidonic acid

Arachidonic acid is a fatty acid found primarily in animal products — red meat, chicken, eggs, and dairy. In the body, it converts into pro-inflammatory compounds that can directly trigger psoriatic flare-ups. [3] This doesn’t mean everyone with psoriasis needs to go fully plant-based — but it does mean that reducing animal protein, particularly red meat, is worth taking seriously.

Gluten

Research has found that many people with psoriasis have elevated blood markers for gluten sensitivity, and that reducing or eliminating gluten has improved symptoms for a meaningful number of them. [4] Gluten is found in wheat, rye, and barley — and by extension in most commercial bread, pasta, cereals, crackers, and beer. This is worth experimenting with if you haven’t already, particularly during a flare.

Nightshade vegetables

This one surprises people. Tomatoes, white potatoes, peppers, and aubergines belong to the nightshade family and contain a compound called solanine, which has been linked to psoriasis onset in some studies. [5] Not everyone with psoriasis is sensitive to nightshades — but if you notice flare-ups after eating these foods, it’s worth reducing them and seeing whether it makes a difference.

Selenium deficiency

Studies have consistently found lower selenium levels in people with psoriasis, and supplementation with selenium has been shown to help improve symptoms. [6] Good food sources of selenium include Brazil nuts (just 2–3 a day covers your daily needs), tofu, sunflower seeds, and wholegrains.

Chronic inflammation from processed food

A diet high in packaged, processed, and refined foods promotes systemic inflammation throughout the body — and for someone with psoriasis, that background inflammation can be enough to tip the balance into a flare. This is one of the clearest and most actionable links between diet and psoriasis management.

Stress

Psychological stress is the single most commonly reported trigger for psoriasis flare-ups. [7] The link is physiological — stress hormones promote inflammation — but it’s also a cycle: psoriasis causes stress, and stress worsens psoriasis. Breaking that cycle, through whatever tools work for you, is a genuine part of managing this condition.

Smoking

Smoking increases the risk of developing psoriasis, worsens its severity, and has been shown to reduce the effectiveness of treatment. [8] If you smoke, this is one of the most impactful changes you could make.

Beyond the skin: what psoriasis does to the rest of the body

It’s worth understanding that psoriasis is not just a skin condition — the chronic inflammation it involves has wider effects on the body.

Because most of our vitamin D is produced in the skin, the inflammation and plaques caused by psoriasis can interfere with vitamin D synthesis. Research shows that people with extensive psoriasis tend to have lower vitamin D levels, especially in winter. [9] Low vitamin D contributes to fatigue, low mood, bone loss, and muscle weakness — so it’s worth monitoring and supplementing if needed, particularly through the colder months.

The medications commonly prescribed for psoriasis — immunosuppressants and anti-inflammatories — can manage symptoms, but long-term use carries real risks including kidney and liver damage, increased cancer risk, and in women, fertility complications. [10] This is one of the strongest arguments for taking dietary and lifestyle management seriously — the less reliant you are on medication, the better for your long-term health.

People with psoriasis are also at higher risk of developing metabolic syndrome — including obesity, hypertension, insulin resistance, and cardiovascular disease. [11] The inflammation driving psoriasis doesn’t stay contained to the skin.

And of course, there’s the emotional toll. The impact on self-esteem, body image, social confidence, and quality of life is well documented — and very real. [12] [13]

What food can do for psoriasis

The research is clear: plant-forward, wholefood eating and gluten reduction are two of the most effective dietary strategies for managing psoriasis symptoms. Here’s how to put that into practice.

Reduce animal protein — especially red meat

You don’t need to go fully vegan. But shifting the balance away from animal protein — particularly red meat, processed meats, and eggs — towards plant-based protein sources like lentils, chickpeas, tofu, and tempeh can significantly reduce the arachidonic acid load driving inflammation. Even partial shifts matter.

On the dairy front: this is where individual response varies. If you’re going to include dairy, I’d always lean towards high-quality, fermented options — a good live yoghurt or kefir, ideally from a local producer or homemade — rather than processed cheese or commercial dairy products. Fermented dairy is easier on the gut and has a different inflammatory profile to conventional dairy.

Try reducing gluten and see how you feel

You don’t need a coeliac diagnosis to benefit from reducing gluten. For people with psoriasis especially, it’s worth trialling a low-gluten period — cutting out commercial bread, pasta, beer, and most cereals for a few weeks — and noticing whether your skin responds. Swap to whole grain alternatives like oats (certified gluten-free), rice, quinoa, buckwheat, and millet.

Be mindful of nightshades during a flare

Tomatoes, potatoes, peppers, and aubergines don’t need to be permanently off the table — but if you’re in the middle of a flare, they’re worth reducing temporarily. Keep a simple food diary to track whether nightshades correlate with worsening symptoms for you personally.

Eat to reduce inflammation — every single day

An anti-inflammatory wholefood diet is the foundation of everything here. In practice, that means:

• Plenty of colourful vegetables and fruit — rich in vitamins C, E, and A, and antioxidants that help the body manage inflammation
• Legumes — lentils, chickpeas, black beans — high in fibre and plant protein, with no arachidonic acid
• Healthy fats — avocado, extra virgin olive oil, walnuts, and flaxseeds are high in omega-3 fatty acids, which actively counter inflammation
• Selenium-rich foods — 2–3 Brazil nuts daily, tofu, sunflower seeds, wholegrain bread
• Anti-inflammatory spices — ginger and turmeric in particular have strong research behind them [14]

Cut the ultra-processed foods

Ready meals, packaged snacks, refined cereals, sugary drinks, and fast food all promote systemic inflammation. They don’t need to be a permanent guilt trip — but they do need to be the exception, not the daily norm. The more your meals are made from real, whole ingredients, the lower your baseline inflammation will be.

Sunshine and time outdoors

Sun exposure has a genuinely protective effect on psoriasis — both through UV light’s direct effect on skin inflammation, and through the stress-reducing effects of being outdoors. This isn’t a reason to sunburn, but it is a reason to get outside regularly, particularly in the warmer months.

Stress as a non-negotiable

I always say this but it bears repeating: managing stress is not optional when you live with psoriasis. It is a medical priority. Whatever tools work for you — walking, yoga, breathwork, cooking (genuinely — the act of making food from scratch is meditative for many people), time in nature — prioritise them with the same seriousness you’d give any other treatment.

A recipe to try: Anti-inflammatory Tofu and Ginger Soup

This is a simple, warming soup that puts several of the most useful psoriasis-friendly ingredients together in one bowl. It avoids the key triggers (no nightshades, no gluten, no animal protein) and is built around anti-inflammatory whole foods.

Why these ingredients work:

• Ginger — one of the most researched natural anti-inflammatory foods [14]
• Tofu — high in selenium and contains isoflavones with anti-inflammatory properties [15], and a clean plant-based protein source with no arachidonic acid
• Broccoli, carrots, and coriander — rich in vitamins E, C, and A, and antioxidants that support the body’s healing processes

Ingredients (serves 2):

• ½ cup broccoli florets
• ½ cup carrot, sliced
• ½ cup extra firm tofu, cubed
• 2 cups low-salt vegetable stock (homemade if you have it)
• 1 tbsp freshly grated ginger — add more if you love a strong ginger hit
• A handful of fresh coriander
• 1 tbsp olive oil
• 2 tbsp soy sauce (use tamari for a gluten-free version)
• Salt and pepper to taste

How to make it:

1. Warm the olive oil in a saucepan over medium heat. Add the grated ginger and let it release its oils for 3–5 minutes.
2. Add the broccoli, carrot, tofu, and soy sauce. Sauté gently — try not to stir too vigorously or the tofu will crumble. Flip rather than stir.
3. After about 5 minutes, pour in the vegetable stock and reduce to a low heat.
4. Season with salt and pepper, keeping in mind that the soy sauce and stock already carry salt.
5. Simmer on low for 10 minutes.
6. Serve warm, topped with fresh coriander. If you prefer a smoother texture, blend before serving.

A note on the stock: using a good homemade or low-sodium vegetable stock makes a real difference here — both for the flavour and for keeping sodium in check.

Quick food guide for psoriasis

The bottom line

Psoriasis is a complex, chronic condition — and anyone who tells you food alone will cure it is oversimplifying. But the research is genuinely encouraging: the right dietary and lifestyle choices can significantly reduce the frequency and severity of flare-ups, reduce dependence on medication, and improve quality of life.

The core principles are straightforward:

• Shift towards plant-based, wholefood eating — less animal protein, more legumes, vegetables, and healthy fats
• Reduce or trial eliminating gluten and see how your skin responds
• Cut the ultra-processed foods that drive background inflammation
• Manage stress like it’s a health priority — because it is
• Get outside, get some sunshine, and pay attention to your personal triggers

You know your body better than any article does. The most useful thing you can do is start paying close attention to what you eat and how your skin responds — and make changes from there, one step at a time.

If you’re looking for a structured way to reset your eating habits and build a sustainable wholefood routine, the Eat Healthier in 21 Days course walks you through exactly that — at your own pace, with real food and no extremes required.

The information in this article is for educational purposes and does not replace medical advice. If you have been diagnosed with psoriasis or are taking medication for this condition, please work with your doctor or dermatologist before making significant dietary changes.