The Anti-Inflammatory Diet for Eczema and Psoriasis
What is an Anti-Inflammatory Diet?
An anti-inflammatory diet is a way of eating that focuses on foods that reduce inflammation in the body. Inflammation is a natural response to injury or infection, but chronic inflammation can contribute to a variety of health problems, including eczema and psoriasis. An anti-inflammatory diet typically includes plenty of fruits, vegetables, whole grains, lean protein, and healthy fats, while limiting processed foods, sugar, and saturated and trans fats.
Is the Anti-Inflammatory Diet for Eczema + Psoriasis Beneficial?
The anti-inflammatory diet for psoriasis and eczema works by tackling inflammation, which is the key to improving any skin condition. Often an improvement in diet can have a positive effect on symptoms of eczema + psoriasis. The anti-inflammatory diet consists of foods that reduce your body’s inflammatory response. Minimising inflammation may minimise the symptoms of your skin condition. The anti-inflammatory diet is full of nutrients and antioxidants, ideal for those of us with eczema or psoriasis. Anti-oxidants and anti-inflammatory foods reduce free radicals which lead to inflammation.
In general, most inflammation subsides by itself. In chronic conditions, such as eczema + psoriasis, inflammation persists for longer periods of time. This can trigger or worsen pre-existing health conditions.
The anti-inflammatory diet is also beneficial for general health. In addition to reducing inflammation, an anti-inflammatory diet can also improve overall health and boost the immune system. Many of the foods included in this type of diet are rich in vitamins, minerals, and antioxidants, which can help strengthen the body's immune response and reduce the risk of chronic diseases like heart disease, diabetes, and cancer. Lowering inflammation can also help reduce feelings of anxiety and depression, which are more common among eczema + psoriasis sufferers.
Foods to Include in an Anti-Inflammatory Diet for Eczema + Psoriasis
You should be aiming to eat as many fresh fruits and vegetables as possible- an essential part of any anti-inflammatory diet. Fruits are full of antioxidants that can help reduce inflammation, along with vitamins A, C, and E. Choose brightly coloured fruits and vegetables like broccoli, carrots, spinach, and blueberries for the most benefits. See our post- The Best Fruits For Eczema + Psoriasis for a list of which fruits are best for eczema + psoriasis sufferers. Non-processed and fresh foods are the key to this diet. Include as many inflammation-fighting foods as possible, while restricting foods that stimulate inflammation.
Whole grains like brown rice, quinoa, and whole wheat bread are also important, as they provide fibre and other nutrients that can help reduce inflammation. Lean protein sources like chicken, fish, and tofu are also recommended, as well as healthy fats like those found in nuts, seeds, and olive oil.
On top of this, try to include:
Nuts - Almonds + Walnuts- Check you do not have an intolerance first. Nuts aren't just tasty snacks, but they are also packed with essential nutrients that promote health and well-being. Among these benefits are their anti-inflammatory properties, which can help reduce the risk of chronic diseases such as heart disease, cancer, and diabetes.
Beans + Lentils- These legumes are packed with nutrients that can help reduce inflammation in the body. One of the key benefits of beans and lentils is their high fibre content. Fibre has been shown to have anti-inflammatory effects by helping to regulate the immune system.
Cold Water Fish- Cold-water fish, such as salmon, tuna, and mackerel, are not only delicious but also packed with essential nutrients that are crucial for good health. Cold-water fish are rich in omega-3 fatty acids, which are known for their potent anti-inflammatory effects. Omega-3s help to reduce inflammation by blocking the production of pro-inflammatory cytokines, molecules that promote inflammation in the body.
Olive Oil-Olive oil is rich in antioxidants, particularly polyphenols, which are potent anti-inflammatory agents. These compounds help to reduce harmful inflammation in the body, which is often associated with the development of numerous chronic diseases. Olive oil is also high in oleic acid, a type of monounsaturated fat that is known for its anti-inflammatory effects.
Coconut Oil- Can be used while cooking or topically! Coconut oil is a rich source of medium-chain fatty acids, which have been shown to have potent anti-inflammatory and anti-bacterial properties. Studies have found that consuming coconut oil regularly can reduce inflammation, particularly in patients with arthritic conditions. Coconut oil also contains lauric acid, a compound that has been shown to lower levels of inflammation in the body, reducing the risk of developing various chronic diseases.
Sweet Potato- A great choice for skin condition sufferers. Sweet potato is filling, as well as being full of potassium, beta-carotene, calcium, magnesium + Vitamin C . And sweet potato fries feel like a real treat!
Whole Grains- Recent studies have shown that whole grains offer a variety of health benefits, including anti-inflammatory effects. Whole grains contain high levels of fibre, vitamins, and minerals that provide many health benefits, including their powerful anti-inflammatory properties. The fibre in whole grains helps to regulate digestion and reduce inflammation in the gut. They also contain antioxidants that can reduce the harmful effects of free radicals on the body, therefore reducing inflammation.
Herbal Teas- Read our blog post- 6 Herbal Teas to Soothe Your Eczema + Psoriasis Symptoms. Herbal tea has been used for centuries as a natural remedy for various ailments, including inflammation. Drinking herbal tea can help prevent and reduce inflammation in the body due to the presence of anti-inflammatory compounds.
Dark Chocolate- Go for one with at least 70% cocoa solids. Dark chocolate can satisfy a sweet tooth whilst getting your anti-oxidants. Dark chocolate is loaded with antioxidants called flavonoids. Flavonoids have been shown to reduce inflammation in the body by decreasing the production of pro-inflammatory cytokines. Dark chocolate also contains a compound called epicatechin, which has been shown to have anti-inflammatory effects.
Seeds- Many seeds are rich in omega-3 fatty acids, which have been proven to have strong anti-inflammatory properties. Studies have shown that a diet rich in omega-3s can reduce the risk of chronic inflammation and related health issues. Some of the best sources of omega-3s in the seed family include chia seeds, flaxseeds, and hemp seeds.
Avocado- Avocados contain numerous anti-inflammatory compounds such as carotenoids, flavonoids, and polyphenols which help to prevent and treat chronic inflammation. The monounsaturated fats (MUFAs) in avocados are also anti-inflammatory. They have been found to reduce levels of certain markers of inflammation, such as C-reactive protein (CRP).
Herbs + Spices- Adding certain herbs and spices to your meals is a great way to boost their flavour while also helping to reduce inflammation. Turmeric has powerful anti-inflammatory properties that can help soothe skin with eczema or psoriasis while also reducing redness and swelling around affected areas.
Prebiotics- Prebiotics are non-digestible fibres that are found in certain foods. They are known to promote the growth of beneficial bacteria in the gut, which are essential for maintaining a healthy digestive system. However, the benefits of prebiotics extend beyond gut health. Research has shown that prebiotic fibres also have anti-inflammatory properties, which can help reduce the risk of chronic diseases.
Probiotics- These foods contain bacteria which promote good gut health. Yoghurts + fermented foods are good options, or you could take your probiotic in supplement form. Probiotics supplements contain beneficial strains of bacteria that can help restore balance in the gut microbiome, reducing inflammation in the body caused by imbalances in gut microbiota levels without using drug treatments or topical ointments with potentially negative side effects on your health.
Don’t forget to drink plenty of water- Drinking plenty of water is important for overall health as it helps keep skin hydrated by keeping cells plump to reduce irritation from eczema or psoriasis flare-ups caused by dryness on the skin's outer layer.
Foods to Avoid on the Anti-Inflammatory Diet for Eczema + Psoriasis
If you have eczema or psoriasis, it’s important to avoid certain foods that can trigger inflammation and worsen your symptoms. These include processed foods, sugary drinks and snacks, red meat, dairy products, and foods high in saturated and trans fats. It’s also a good idea to limit your intake of alcohol and caffeine, as these can also contribute to inflammation in the body. Instead, focus on eating plenty of fruits and vegetables, whole grains, lean protein, and healthy fats like those found in nuts, seeds, and fatty fish.
Full list of foods to avoid for eczema + psoriasis sufferers:
Fizzy/Sugary Drinks- Even the diet ones!
Salty Snacks- Such as Crisps
Fried Foods
Red Meat- Especially anything with a lot of fat!
Sugar- See our post The Link Between Too Much Sugar and Eczema + Psoriasis
Refined Carbs- White Bread + Pasta
Processed Meat
Refined Oils- Vegetable Oils + Margarine
Alcohol- Can be a major flare-up trigger.
Nightshades- Read our post- Avoiding Nightshades for Eczema + Psoriasis
Supplements and Herbs that may help with Psoriasis + Eczema Symptoms
While an anti-inflammatory diet can be helpful in managing psoriasis symptoms, some people may also benefit from taking supplements or herbs. Omega-3 fatty acids, found in fish oil supplements, have been shown to reduce inflammation and improve skin health. Turmeric, a spice commonly used in Indian cuisine, contains a compound called curcumin that has anti-inflammatory properties. Milk thistle, a herb commonly used for liver health, may also help reduce inflammation in the body. However, it’s important to talk to your doctor before taking any supplements or herbs, as they can interact with medications or have side effects.
Tips for Sticking to an Anti-Inflammatory Diet for Psoriasis or Eczema
Sticking to an anti-inflammatory diet for psoriasis can be challenging, but it’s worth it for the potential benefits to your skin and overall health.
Here are some tips to help you stay on track:
Plan your meals ahead of time
Focus on whole foods like fruits, vegetables, and lean proteins
Avoid processed and fried foods
Experiment with new recipes and flavours
Find a support system, whether it’s a friend or a support group online.
Remember, it’s okay to indulge in moderation and to give yourself grace if you slip up. The important thing is to keep trying and making progress towards a healthier lifestyle.
If you have eczema or psoriasis, you may also find it useful to try The Elimination Diet. Skin condition sufferers tend to be more prone to food allergies or sensitivities, and this diet will allow you to identify your trigger foods.
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