If you live with psoriasis, you are certainly not alone.
Psoriasis is a chronic, immune-mediated inflammatory skin condition that can cause areas of skin to become red, itchy, dry and scaly. Plaque psoriasis commonly affects areas such as the elbows, knees, scalp and lower back, although psoriasis can occur on many different parts of the body.
Psoriasis can flare and settle over time, and there is no single food or diet that will prevent every flare.
However, nutrition can be one part of a broader approach to managing psoriasis and supporting your overall health.
Rather than focusing on restrictive diets or creating a long list of foods you “can’t” eat, let’s look at what you can add to your diet.
Focus on an Overall Healthy Eating Pattern
Before we get into individual nutrients, this is the most important message.
Research suggests that overall dietary patterns may influence psoriasis outcomes, but the evidence is still developing. A Mediterranean-style eating pattern is one approach being investigated because it provides plenty of vegetables, fruit, wholegrains, legumes, nuts, extra virgin olive oil and fish.
A healthy eating pattern also supports cardiovascular and metabolic health, which is particularly relevant because psoriasis is associated with an increased risk of several cardiometabolic conditions.
Think about adding:
- More vegetables and fruit
- Wholegrains
- Legumes and beans
- Nuts and seeds
- Fish and seafood
- Extra virgin olive oil
- Adequate protein
You don’t need to follow a perfect diet. Consistency matters much more.
1. Add More Antioxidant-Rich Foods
Your body naturally produces molecules called free radicals as part of normal metabolism and in response to environmental factors.
Antioxidants help protect cells from oxidative damage.
Psoriasis involves immune and inflammatory processes, and oxidative stress has also been investigated in relation to psoriasis. However, this doesn’t mean that simply eating antioxidant-rich foods will switch off the inflammation associated with psoriasis.
Instead, aim to regularly include foods that naturally provide antioxidant compounds and important nutrients.
Good choices include:
- Fruit
- Vegetables
- Nuts
- Seeds
- Wholegrains
- Seafood
These foods provide nutrients such as vitamin C, vitamin E and selenium, along with many other vitamins, minerals and plant compounds.
The goal isn’t to take high-dose antioxidant supplements unless there is a specific reason to do so.
Food first is usually the best place to start.
2. Include Omega-3-Rich Fish
Psoriasis is an inflammatory condition, which is why omega-3 fatty acids have attracted considerable research interest.
The long-chain omega-3 fats found in seafood, particularly EPA and DHA, are involved in multiple processes that regulate inflammation.
Clinical trials have investigated fish oil and omega-3 supplementation in psoriasis, with some studies suggesting potential benefits, but results have been inconsistent. A 2019 meta-analysis found some evidence of benefit from omega-3 supplementation, while more recent research continues to describe the evidence as mixed.
That doesn’t mean omega-3 fats are unhelpful.
Fish is a nutritious food that provides omega-3 fats alongside protein, selenium and other nutrients.
Good sources include:
- Salmon
- Sardines
- Mackerel
- Herring
- Trout
A practical goal is to include fish around two to three times a week, with oily fish included regularly.
There is no need to eat exactly 100 g each time for the benefits of a healthy diet. Choose portions that work for you and your overall dietary needs.
3. Support Your Gut Microbiome
The relationship between the gut microbiome and psoriasis is another fascinating area of research.
Studies have found differences in gut microbial composition between people with psoriasis and those without psoriasis. Researchers are investigating whether changes in the gut microbiome may influence immune regulation and inflammation through what is sometimes referred to as the gut–skin axis. However, the specific microbial changes found are not consistent across all studies, and we don’t yet know whether microbiome changes are a cause, a consequence, or both.
This means we shouldn’t think of psoriasis as simply being caused by “bad gut bacteria”.
Instead, focus on supporting a healthy gut environment through your overall diet.
Feed your gut with fibre
Fibre-rich foods include:
- Wholegrains
- Fruit
- Vegetables
- Lentils
- Chickpeas
- Beans
- Nuts
- Seeds
A variety of plant foods provides different types of fibre and plant compounds that interact with your gut microorganisms.
What about prebiotics?
Some types of dietary fibre meet the scientific definition of a prebiotic, meaning they are selectively used by microorganisms and provide a health benefit.
However, not every fibre-containing food is technically a prebiotic.
You don’t need to identify one special “prebiotic food”.
Simply increasing the variety of plant foods in your diet is a practical way to support your gut microbiome.
What About Probiotic Foods?
Probiotics are live microorganisms that, when administered in adequate amounts, provide a health benefit.
Research into probiotics and psoriasis is promising but still developing.
A 2024 systematic review and meta-analysis of randomised controlled trials found that probiotic supplementation was associated with improvements in psoriasis severity in some studies, but the number of participants was relatively small. Another 2025 systematic review also concluded that benefits may exist, particularly with certain probiotic or multi-strain preparations, but larger and better-standardised trials are needed.
Importantly, probiotic effects are strain-specific.
This means we cannot assume that every probiotic supplement, yoghurt or fermented food will have the same effect on psoriasis.
And fermented foods aren’t automatically probiotic foods.
Some foods that may contain live microorganisms include:
- Yoghurt with live cultures
- Kefir
- Kimchi
- Sauerkraut
- Tempeh
- Natto
These can be included as part of a varied diet if you enjoy them, but you don’t need to consume two or three probiotic foods every day to have a healthy diet.
4. Include Polyphenol-Rich Foods
Polyphenols are naturally occurring plant compounds found in many foods.
Examples include:
- Berries and other fruit
- Vegetables
- Wholegrains
- Extra virgin olive oil
- Nuts
- Seeds
- Herbs and spices
- Tea
- Cocoa
Polyphenols have a range of biological activities and are being investigated for their potential effects on inflammation and the gut microbiome.
Again, don’t think of polyphenols as a psoriasis treatment.
Instead, let them be a reason to include plenty of different plant foods in your meals.
For example:
Breakfast: oats + berries + walnuts
Lunch: wholegrain wrap + salad + chickpeas + extra virgin olive oil
Dinner: salmon + vegetables + brown rice
Snack: fruit + nuts
5. What About Turmeric and Curcumin?
Turmeric is a spice that contains a number of compounds, including curcuminoids, with curcumin being one of the best studied.
Curcumin has anti-inflammatory and antioxidant activity in laboratory research, and clinical studies have investigated curcumin-containing preparations in people with psoriasis.
A systematic review of dermatological trials found that curcumin showed promise for psoriasis, but the evidence is not yet strong enough to regard curcumin as an established treatment. A 2025 network meta-analysis similarly found potential effects for curcumin on some inflammatory outcomes, but overall certainty across supplement interventions ranged from low to moderate.
There is another important point about the often-repeated claim that adding black pepper increases curcumin absorption by 2,000%.
That figure comes from a small human pharmacokinetic study in which 2 g of curcumin was given with 20 mg of piperine, a concentrated component of black pepper. The study found a large increase in measured curcumin bioavailability under those experimental conditions.
This does not mean that adding a little black pepper to turmeric in your cooking increases the health effects of turmeric by 2,000%.
It also doesn’t mean that everyone should take a high-dose curcumin supplement.
In fact, newer research shows that different curcumin formulations can have very different absorption profiles, which makes it difficult to translate results from one supplement into general advice.
So enjoy turmeric in cooking if you like it, but don’t feel that you need a curcumin supplement to manage psoriasis.
Don’t Overlook Vitamin D
Vitamin D has also been investigated in relation to psoriasis.
Some studies of vitamin D supplementation have found improvements in psoriasis severity, although results vary and the evidence does not mean everyone with psoriasis should take a vitamin D supplement.
A 2025 network meta-analysis of dietary supplements found a statistically significant reduction in psoriasis severity with vitamin D supplementation, but also highlighted heterogeneity between studies and the need for better-quality research.
If you are concerned about your vitamin D status, speak with your GP or healthcare professional about whether testing or supplementation is appropriate.
What About Weight?
This is an important area of evidence that shouldn’t be overlooked.
If someone with psoriasis is living with overweight or obesity, intentional weight reduction can improve psoriasis severity and may also improve the effectiveness of some psoriasis treatments.
The National Psoriasis Foundation’s evidence-based recommendations strongly support dietary weight reduction for people with psoriasis who are overweight or living with obesity.
This doesn’t mean that everyone with psoriasis needs to lose weight.
And weight loss should never involve extreme dieting or unnecessary restriction.
A sustainable eating pattern that supports nutritional adequacy and overall health is the goal.
Do You Need to Avoid Gluten?
You’ve probably seen gluten-free diets promoted as a treatment for psoriasis.
There is some evidence that people with coeliac disease or evidence of gluten sensitivity may experience improvement in psoriasis when gluten is removed.
However, there isn’t enough evidence to recommend a gluten-free diet to everyone with psoriasis.
Current recommendations support considering a gluten-free diet primarily when there is evidence of gluten sensitivity rather than routinely eliminating gluten.
Don’t unnecessarily remove wholegrains from your diet without a reason — they can be valuable sources of fibre and other nutrients.
What About Dairy, Sugar and Other “Inflammatory Foods”?
Social media often provides long lists of foods that people with psoriasis are supposedly required to avoid.
The reality is more complicated.
There isn’t one universal psoriasis diet that works for everyone.
Some people may notice that particular foods or alcohol appear to coincide with their symptoms, while others notice no connection.
Rather than removing large numbers of foods based on online claims, look at your individual response, nutritional needs and overall dietary pattern.
Alcohol deserves particular attention because it can worsen psoriasis in some people and is also associated with several other health concerns. Reducing alcohol intake can therefore be a worthwhile lifestyle strategy.
The Bigger Picture Matters
The most useful question isn’t:
“What one food will cure my psoriasis?”
Instead ask:
“What can I add to make my overall diet more nutritious?”
Try building meals around:
Wholegrain + vegetables or fruit + protein-rich food + healthy fats
For example:
Breakfast
- Wholegrain oats
- Milk or yoghurt
- Berries
- Walnuts
Lunch
- Wholegrain bread or wrap
- Tinned salmon
- Salad vegetables
- Avocado
- Extra virgin olive oil
Dinner
- Grilled salmon or tofu
- Brown rice or quinoa
- Broccoli
- Leafy greens
- Beans or lentils
Snack
- Yoghurt with live cultures
- Fruit
- Nuts or seeds
This provides protein, fibre, omega-3 fats, vitamins, minerals and a wide variety of plant compounds.
Remember Your Psoriasis Treatment
Nutrition can be a useful part of psoriasis management, but it is not a replacement for medical treatment.
Depending on the severity and type of psoriasis, treatment may include moisturisers, topical medicines, phototherapy, oral medicines, injectable medicines or biologic therapies.
If your psoriasis is worsening, isn’t responding to treatment, or you develop painful, swollen or stiff joints, speak with your GP or dermatologist.
Psoriatic arthritis can occur alongside psoriasis and requires appropriate medical assessment and treatment.
Take Home Message
What you choose to eat can contribute to your overall health, and nutrition may also have a role in supporting people living with psoriasis.
However, there is no single psoriasis diet, nutrient, probiotic or supplement that works for everyone.
The most useful approach is to focus on an overall healthy eating pattern that includes:
Plenty of vegetables and fruit + wholegrains + legumes + nuts and seeds + fish and other nutritious protein foods + extra virgin olive oil.
Omega-3-rich fish, fibre-rich plant foods and a varied diet are practical additions worth focusing on, while probiotics, vitamin D and curcumin are areas where research is promising but still developing.
And perhaps most importantly, don’t let psoriasis nutrition advice turn into unnecessary restriction.
Add more nourishing foods rather than creating a list of foods to fear.
Nutrition works best as one part of a broader psoriasis management plan alongside appropriate medical treatment, physical activity, stress management, sleep and other healthy lifestyle habits.
How Feed Your Future Dietetics Can Help
Living with psoriasis can be frustrating enough without having to navigate a constant stream of online advice telling you to eliminate gluten, dairy, sugar or dozens of other foods.
At Feed Your Future Dietetics, I can help you work out what is actually supported by the evidence and develop a realistic eating pattern that supports your nutritional needs and individual health goals.
Rather than unnecessary restriction, we focus on practical, sustainable and individualised nutrition strategies that can work alongside your medical care.
With over 10 years of experience supporting Australians with their nutrition and health goals, Feed Your Future Dietetics provides personalised dietetic support Australia-wide via Telehealth using Zoom or Microsoft Teams.
To learn more or book an appointment:
ashleigh@feedyourfuturedietetics.com
References
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- Australian Government healthdirect. Psoriasis. Reviewed April 2025.
- Healthdirect Australia. Medicines for psoriasis. Reviewed December 2024.
- Ford AR, Siegel M, Bagel J, et al. Dietary recommendations for adults with psoriasis or psoriatic arthritis from the Medical Board of the National Psoriasis Foundation: a systematic review. JAMA Dermatology. 2018;154(8):934–950.
- Evidence-based dietary recommendations for patients with psoriasis: A systematic review. Clinical Nutrition. 2025.
- Clark CCT, Taghizadeh M, Nahavandi M, Jafarnejad S. Efficacy of ω-3 supplementation in patients with psoriasis: a meta-analysis of randomized controlled trials. Clinical Rheumatology. 2019;38(4):977–988.
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- Wei K, Liao X, Yang T, et al. Efficacy of probiotic supplementation in the treatment of psoriasis: a systematic review and meta-analysis. Journal of Cosmetic Dermatology. 2024;23(7):2361–2367.
- Zhu L, et al. The efficacy and safety of probiotics in the adjuvant treatment of psoriasis: a systematic review and meta-analysis of randomized controlled trials. 2024.
- Xue M, Deng Q, Deng L, et al. Alterations of gut microbiota for the onset and treatment of psoriasis: a systematic review. European Journal of Pharmacology. 2025;998:177521.
- Gao Y, et al. Characterization of the gut microbiota in patients with psoriasis: a systematic review. Pathogens. 2025;14(4):358.
- Chen Y, Yang Y, Yang L, Liu L, Li Y. Effectiveness and safety of dietary supplements in the adjunctive treatment of psoriasis: a systematic review and network meta-analysis. 2025.
- A meta-analysis of curcumin supplementation in dermatological conditions. Journal of Cosmetic Dermatology. 2023.
- Jafari A, Abbastabar M, Alaghi A, et al. Curcumin on human health: a comprehensive systematic review and meta-analysis of 103 randomized controlled trials. Phytotherapy Research. 2024;38(12):6048–6061.
- Shoba G, Joy D, Joseph T, et al. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Medica. 1998.
