15 Foods That Can Help Calm Psoriasis Flares

When Trent Found Relief on His Plate

Trent had tried it all; creams, steroid injections, even light therapy. Some things worked for a little while, but the flares always came back, leaving him frustrated and exhausted. Then, after a conversation with a coworker, he decided to make a small change: adding more anti-inflammatory foods to his meals.

Within a couple of weeks, he noticed something different. The itching around his elbows wasn’t as intense. His scalp wasn’t flaking as badly. He even felt more energized during the day. It wasn’t a cure, but it was a step forward and that meant everything.

Stories like Trent’s aren’t rare. While diet can’t erase psoriasis, research and real-world experiences show that what you eat can influence how often and how severely flare-ups happen. Certain foods work with your body to reduce inflammation, strengthen your immune system, and support skin health from the inside out.

This article will guide you through 15 foods that can help calm psoriasis flares. You’ll learn what makes them powerful, how to use them in everyday meals, and why they deserve a spot on your grocery list.

Why Food Matters in Psoriasis

Psoriasis is more than a skin condition. It’s an autoimmune disease where the immune system mistakenly speeds up skin cell turnover, causing red, itchy, and often painful patches. While treatments like creams, injections, or light therapy target the symptoms, food plays a quieter but powerful role in what’s happening beneath the surface.

Inflammation and Your Plate

Psoriasis is fueled by chronic inflammation. Certain foods, like sugary snacks or heavily processed meals, can stoke that fire. On the other hand, anti-inflammatory foods, think salmon, leafy greens, and berries, can help reduce it, giving your skin a better chance to stay calm.

The Gut-Skin Connection

Research shows that gut health and skin health are closely linked. A balanced gut microbiome helps regulate the immune system, while imbalances can trigger more inflammation and worsen flares. Fiber-rich vegetables, fruits, and whole grains support good bacteria in your gut, which in turn supports healthier skin.

Beyond Skin Deep

Eating for psoriasis isn’t just about controlling flares. A nutrient-rich diet can also:

• Improve energy and mood
• Support joint health (important for psoriatic arthritis)
• Help maintain a healthy weight, which can reduce psoriasis severity

Simply put, what you eat can either work against you or become part of your healing routine. That’s where the 15 foods in this guide come in each one chosen for its anti-inflammatory and skin-supportive benefits.

15 Foods That Can Help Calm Psoriasis Flares

Not every food affects people with psoriasis the same way, but many share one thing in common: they either fuel inflammation or fight it. These 15 foods fall into the second category, helping to support calmer skin, healthier digestion, and stronger immunity.

🐟 1. Fatty Fish (Salmon, Sardines, Mackerel)

Fatty fish are some of the most powerful anti-inflammatory foods thanks to their high content of omega-3 fatty acids (EPA and DHA). These healthy fats reduce the activity of pro-inflammatory cytokines, the same immune messengers that drive psoriasis flare-ups. They also support skin barrier function, which helps reduce dryness and irritation.

• Salmon: A rich source of omega-3s, salmon also provides vitamin D, which is often deficient in people with psoriasis. Vitamin D plays a role in regulating skin cell growth and immune function.
• 👉 Tip: Choose wild-caught salmon when possible, since farmed salmon often contains artificial colorants and higher contaminant levels. Limit to 2–3 servings per week to reduce mercury exposure.
• Sardines: Packed with omega-3s and vitamin D, sardines are a nutrient powerhouse. Since they’re low on the food chain, they accumulate fewer contaminants, making them one of the safest fish options.
• 👉 Tip: Buy sardines packed in olive oil or water, not soybean oil, to avoid pro-inflammatory fats.
• Mackerel: Like other oily fish, mackerel is loaded with omega-3s and also delivers vitamin B12, essential for skin repair and energy metabolism.
• 👉 Tip: Stick to Atlantic or smaller mackerel varieties. Avoid king mackerel, which is high in mercury.

🥬 2. Spinach

Spinach is loaded with vitamins A and C, which act as antioxidants and protect skin cells from oxidative stress. Folate, another nutrient in spinach, supports DNA repair and healthy cell turnover, both key in psoriasis where the skin cycle is accelerated.

👉 Tip: Lightly steam spinach to lower oxalate levels (which can contribute to kidney stones if eaten in very large amounts) and make nutrients like lutein more bioavailable. Rotate with other greens to avoid over-reliance.

🥬 3. Kale

Kale is one of the most nutrient-dense vegetables available. It provides beta-carotene and lutein, antioxidants that protect against inflammation and support skin cell health. Kale is also high in vitamin K, which plays a role in lowering inflammation and supporting heart health, important since psoriasis patients are at higher cardiovascular risk.

👉 Tip: Massage raw kale with olive oil or lemon juice to improve texture and digestibility. If you have thyroid concerns, eat kale cooked rather than raw, as it belongs to the cruciferous vegetable family.

🥬 4. Arugula

Arugula’s peppery bite comes from glucosinolates, compounds that aid in natural detoxification pathways. A cleaner detox system reduces immune burden, which may help keep inflammation lower. Arugula is also rich in nitrates, which improve circulation and nutrient delivery to skin tissues.

👉 Tip: Arugula is best eaten fresh. Pair it with citrus or other vitamin C–rich foods to enhance absorption of plant-based iron.

🍓 5. Blueberries

Blueberries are one of the richest sources of anthocyanins, pigments that act as potent antioxidants. These compounds help reduce oxidative stress and lower inflammatory markers in the body. Blueberries are also high in fiber, which nourishes gut bacteria and supports a healthier microbiome, a factor increasingly linked to psoriasis severity.

👉 Tip: Choose organic when possible to minimize pesticide exposure. Frozen blueberries are just as nutritious as fresh and are often more affordable.

🍏 6. Apples

Apples contain quercetin, a flavonoid with strong anti-inflammatory properties. Quercetin helps calm overactive immune responses, which is especially relevant in autoimmune diseases like psoriasis. Their soluble fiber, pectin, also supports gut health and improves digestion.

👉 Tip: Eat apples with the peel, where much of the quercetin and fiber are found. Wash thoroughly or choose organic to reduce pesticide intake.

🍒 7. Cherries

Cherries are rich in anthocyanins and polyphenols, which help reduce systemic inflammation. Research shows cherries can lower levels of C-reactive protein (CRP), a biomarker of inflammation often elevated in psoriasis. They may also reduce joint pain in people with psoriatic arthritis.

👉 Tip: Fresh cherries are best, but frozen unsweetened cherries or 100% tart cherry juice are good alternatives when they’re out of season. Avoid dried cherries with added sugar.

🥕 8. Carrots

Carrots are high in beta-carotene, which the body converts into vitamin A. This nutrient regulates skin cell growth, helps repair damaged tissues, and supports the immune system. In psoriasis, where skin cells multiply too quickly, vitamin A can help normalize turnover.

👉 Tip: Cooking carrots (steaming or roasting) enhances the absorption of beta-carotene. Always pair with a healthy fat, like olive oil or avocado, for maximum benefit.

🥗 9. Beets

Beets are packed with betalains, pigments that have powerful antioxidant and anti-inflammatory effects. They also help support liver detoxification pathways and improve circulation. Fiber in beets supports gut microbiome balance, another important factor in psoriasis management.

👉 Tip: Beets can be roasted, grated raw into salads, or juiced. If juicing, combine with leafy greens or carrots to moderate natural sugar intake.

🥦 10. Broccoli

Broccoli contains sulforaphane, a compound that activates the body’s own antioxidant defenses and supports detoxification. It also provides vitamin C, which supports collagen production and immune health, and vitamin K, which reduces inflammation.

👉 Tip: Lightly steam broccoli to preserve nutrients, boiling for long periods reduces vitamin C content. Broccoli sprouts are even richer in sulforaphane than mature broccoli.

🌰 11. Walnuts

Walnuts are one of the best plant-based sources of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. They also contain vitamin E and polyphenols, which help reduce oxidative stress and inflammation in the skin. Regular walnut consumption is also linked to improved heart health.

👉 Tip: A small handful (about 1 oz) per day is enough. Choose raw or dry-roasted without added sugar or salt for the healthiest option.

🌱 12. Chia Seeds

Chia seeds deliver plant-based omega-3s, fiber, and antioxidants. Their high soluble fiber content supports gut health by feeding beneficial bacteria, while their omega-3s help calm inflammation.

👉 Tip: Soak chia seeds in liquid to create a gel that’s easier to digest. Add to smoothies, oatmeal, or yogurt. Stay hydrated when eating chia seeds, since their fiber absorbs a lot of water.

🎃 13. Pumpkin Seeds

Pumpkin seeds are rich in zinc, magnesium, and antioxidants. Zinc supports skin healing and immune function, while magnesium regulates inflammation and helps the body manage stress, an important trigger for psoriasis.

👉 Tip: Eat raw or roasted pumpkin seeds as snacks or toppings. Choose unsalted or lightly salted options to avoid excess sodium.

🌿 14. Turmeric

Turmeric contains curcumin, one of the most researched natural compounds for inflammation. Curcumin can help calm overactive immune responses and has been linked to reduced psoriasis severity in some studies.

👉 Tip: Always combine turmeric with black pepper (which contains piperine) and healthy fats for better absorption. Use in soups, curries, or teas.

🥑 15. Avocado

Avocados are packed with monounsaturated fats, vitamin E, and antioxidants that support skin hydration and reduce oxidative damage. Vitamin E has been studied for its potential to reduce psoriasis severity, and the healthy fats in avocado improve nutrient absorption from other foods.

👉 Tip: Add avocado to salads, toast, or smoothies. Use in moderation, though healthy, avocados are calorie-dense.

How to Add These Foods to Your Diet

Knowing which foods help calm psoriasis is only half the battle, the real challenge is bringing them into your daily routine in a way that feels doable and enjoyable. Here are practical strategies, complete with dish ideas, to make these skin-friendly foods a regular part of your meals.

✅ Build a Psoriasis-Friendly Plate

Think of your plate in four parts:

• Half vegetables and fruits: Load up with spinach, kale, broccoli, carrots, or beets, plus a serving of antioxidant-rich fruit like blueberries or cherries.
• One-quarter protein: Choose fatty fish like salmon or plant-based proteins such as beans, lentils, or tofu.
• One-quarter whole grains: Use gluten-free options like quinoa, brown rice, or millet.
• Healthy fats: Add avocado slices, olive oil, nuts, or seeds.

Example Dish: Salmon & Quinoa Bowl — Wild-caught salmon baked with olive oil and lemon, served over quinoa with steamed broccoli, roasted beets, and a sprinkle of pumpkin seeds.

✅ Start Small with Swaps

You don’t need to overhaul your entire pantry overnight. Begin with one or two changes:

• Replace chips with roasted pumpkin seeds or walnuts.
• Swap refined breakfast cereals for overnight oats topped with blueberries.
• Use olive oil instead of butter for cooking.
• Add spinach to your morning smoothie.

Example Dish: Blueberry Chia Overnight Oats — Combine gluten-free oats, almond milk, chia seeds, and cinnamon. Refrigerate overnight and top with fresh blueberries and walnuts in the morning.

✅ Prep Ahead for Success

Meal prep helps you avoid the “I’m hungry, what do I eat?” moments that often lead to less supportive food choices.

• Batch cook: Grill salmon or bake a tray of roasted vegetables to use across multiple meals.
• Chop in advance: Pre-cut carrots, beets, or broccoli so they’re easy to grab.
• Snack smart: Keep apples, chia pudding, or a small container of nuts ready to go.

Example Dish: Roasted Veggie Quinoa Salad — Roast carrots, zucchini, and kale with olive oil. Toss with cooked quinoa, chickpeas, and a tahini-lemon dressing. Stores well in the fridge for 3–4 days.

✅ Add Flavor Without the Triggers

Many people worry that eating “healthy” means bland food. That doesn’t have to be the case. Use natural anti-inflammatory herbs and spices like turmeric, ginger, garlic, and fresh parsley. They add bold flavor while also supporting skin health.

Example Dish: Golden Lentil Soup — Red lentils simmered with garlic, ginger, turmeric, diced carrots, and spinach in a vegetable broth. Finished with a squeeze of lemon juice.

✅ Track Your Skin’s Response

Since psoriasis triggers can vary from person to person, pay attention to how your skin feels when you consistently eat these foods. Keep a simple journal noting flare intensity, digestion, energy, and mood. Over time, you’ll see which foods help you the most.

Example Dish: Avocado Berry Smoothie — Blend avocado, frozen cherries, spinach, and coconut milk for a creamy, antioxidant-rich drink. Note how your skin feels after adding it a few times a week.

Foods to Watch Out For

While the foods we’ve covered can help calm inflammation and support your skin, there are also foods that many people with psoriasis find problematic. These aren’t the same for everyone, but they share a common trait: they tend to fuel inflammation or irritate the immune system. Paying attention to these foods can make your efforts with psoriasis-friendly eating even more effective.

🚫 Processed and Fried Foods

Fast food, packaged snacks, and fried items are often loaded with trans fats and refined oils. These promote systemic inflammation and can make flares worse.

Example: Fried chicken with French fries cooked in refined oils versus grilled salmon with roasted sweet potatoes.

🚫 Refined Sugars

Sugary drinks, candies, and desserts spike blood sugar, which can increase inflammation. Many people notice their psoriasis feels “hotter” or more irritated after high-sugar meals.

Example: Soda and donuts replaced with sparkling water and a bowl of cherries.

🚫 Red and Processed Meats

Excessive red meat (like beef, bacon, or hot dogs) contains saturated fats and compounds that can promote inflammation.

Example: A burger with bacon and cheese swapped for a grilled turkey patty with avocado and greens.

🚫 Dairy Products

For some people, dairy — especially whole milk, cheese, and cream — seems to worsen flares. The proteins in dairy may trigger an immune response in sensitive individuals.

Example: Skipping cheese pizza and choosing a veggie quinoa bowl topped with tahini sauce instead.

🚫 Nightshade Vegetables

Tomatoes, white potatoes, eggplant, and peppers are part of the nightshade family. While not everyone reacts, some people with psoriasis report increased flares after eating them.

Example: Instead of mashed white potatoes, try mashed cauliflower or roasted sweet potatoes.

🚫 Alcohol

Alcohol can interfere with immune regulation, increase inflammation, and even reduce the effectiveness of some psoriasis medications.

Example: Replacing beer or wine with kombucha or a refreshing herbal iced tea.

👉 Want to dive deeper into this?

Check out our guide: Psoriasis Triggers: Foods You Should Avoid for Clearer Skin

Final Thoughts

Psoriasis is unpredictable, one day your skin feels calm, the next it’s red, itchy, and demanding your attention. While no single food is a magic fix, the right nutrition can help shift the balance in your favor. By filling your plate with anti-inflammatory foods like fatty fish, leafy greens, colorful fruits, and nourishing seeds, you’re giving your body tools to quiet the immune system, support gut health, and keep skin calmer.

It’s also important to remember that triggers are personal. What works for one person may not work for another. That’s why journaling your meals and symptoms can be so valuable. Over time, you’ll see patterns, perhaps dairy makes you flare, while blueberries and salmon seem to help.

Think of this not as a strict diet, but as a supportive way of eating. Start small with swaps you can stick to, build habits one meal at a time, and celebrate progress instead of chasing perfection. Your journey with psoriasis is about creating more good days, and every supportive choice you make adds up.

When you’re ready to keep going, we’ve created more in-depth guides on specific meal plans, prep strategies, and success stories from people who’ve found relief through food. Explore more in our Psoriasis Diet and Nutrition section and keep building your personal roadmap to calmer skin.

Further Reading from Our Psoriasis Diet & Nutrition Blog

Looking to dive deeper on your nutrition journey? These guides build on what you’ve learned and explore different angles — from lifestyle adaptation to long-term planning.

7-Day Gluten-Free Psoriasis Diet Plan

A gluten-free week-long plan that supports gut health and skin clarity with simple, anti-inflammatory meals.
👉 Read here

7-Day Plant-Based Diet Plan for Psoriasis Relief

Packed with antioxidant-rich whole foods, this plan helps ease flares without using animal products.
👉 Read here

7-Day Psoriasis Meal Prep Guide

Step-by-step strategy with a shopping list and prep tips to keep you consistent all week.
👉 Read here

7-Day Psoriasis Diet for Busy Schedules

Quick, nourishing meals that fit into hectic routines without sacrificing skin-friendly nutrition.
👉 Read here

References

Chen, X., Hong, S., Sun, X., Xu, W., Li, H., Ma, T., … Li, X. (2020).
Efficacy of fish oil and its components in the management of psoriasis: A systematic review of 18 randomized controlled trials. Nutrition Reviews, 78(10), 827–840.
👉 Read here
Fish oil by itself showed limited benefit, but when combined with standard treatments it reduced psoriasis severity and lesion size.

National Psoriasis Foundation Medical Board. (2018).
Dietary recommendations for adults with psoriasis or psoriatic arthritis: A systematic review. JAMA Dermatology, 154(8), 934–950.
👉 Read here
Weight loss has strong evidence for improving psoriasis. Gluten-free diets and specific interventions may help certain groups.

Cleveland Clinic. (2024, April 15).
Psoriasis diet: Foods to avoid. Cleveland Clinic Health Essentials.
👉 Read here
Recommends a balanced diet rich in anti-inflammatory foods like vegetables, whole grains, and healthy fats to reduce flares.

Harvard Health Publishing. (2022, May 5).
A deeper look at psoriasis. Harvard Health.
👉 Read here
Highlights the Mediterranean diet’s anti-inflammatory benefits, which may help lower psoriasis triggers.