World Psoriasis Day: Foods and Supplements That May Help Soothe Your Skin

Every year on World Psoriasis Day (29 October), people around the world come together to raise awareness of psoriasis, a long-term autoimmune condition that causes skin cells to multiply too quickly, leading to dry, itchy, and inflamed patches. 

While there’s no known cure, many people find that lifestyle changes, including diet and targeted supplements, can help reduce flare-ups and improve overall skin health.

Understanding Psoriasis and Diet

Psoriasis is an inflammatory condition, so foods that reduce inflammation may help keep symptoms in check. 

While everyone’s triggers can differ, eating a balanced diet that supports gut health and reduces systemic inflammation is often beneficial.

Here are some of the most widely researched foods and supplements for supporting skin health if you have psoriasis.

1. Anti-inflammatory Superfoods

Focus on foods rich in antioxidants and omega-3 fatty acids, which help the body combat inflammation:

Oily fish such as salmon, mackerel, sardines, and trout

Flaxseeds and chia seeds, plant-based sources of omega-3s

Berries, leafy greens, tomatoes, and broccoli, which are high in antioxidants

Olive oil, particularly extra virgin, as a heart- and skin-friendly fat

These foods can help reduce inflammatory markers in the body, potentially lessening the frequency or severity of psoriasis flare-ups.

2. Gluten and Trigger Foods

Some people with psoriasis report improvements after reducing or eliminating gluten — the protein found in wheat, barley, and rye. Studies suggest that people with psoriasis are more likely to have gluten sensitivity, even without coeliac disease.

Other potential triggers include:

Processed foods and refined sugars

Red and processed meats

Full-fat dairy

Alcohol, particularly beer

Keeping a food diary can help identify which foods worsen your symptoms.

3. Helpful Supplements

While diet should come first, certain supplements can complement a psoriasis-friendly eating plan:

Vitamin D – Plays a vital role in immune regulation and skin cell growth. Many people in the UK are deficient, especially in winter months.

Omega-3 Fish Oil – Supports anti-inflammatory processes in the skin and joints.

Probiotics – Help balance gut bacteria, which may influence inflammatory and autoimmune responses.

Turmeric (Curcumin) – Known for its anti-inflammatory and antioxidant properties; look for supplements with black pepper extract for better absorption.

Zinc – Supports skin healing and immune function.

Always speak to a GP or dermatologist before starting new supplements, especially if you’re on medication or have other health conditions.

4. Hydration and Lifestyle Support

Drinking plenty of water helps keep the skin hydrated from within. Meanwhile, stress reduction, good sleep, and regular gentle exercise (such as walking or yoga) all play a role in keeping inflammation low.

Avoiding smoking and excessive alcohol is also key, as both are linked to worsening psoriasis symptoms.

Psoriasis-Friendly Recipes & Meal Ideas

Eating well doesn’t have to mean bland or boring. These simple dishes feature anti-inflammatory, nutrient-rich ingredients that can support skin health.

1. Turmeric Salmon with Garlic Greens

Ingredients:

2 salmon fillets

1 tsp turmeric powder

1 tbsp olive oil

2 cloves garlic, sliced

A handful of kale or spinach

Squeeze of lemon

Method:

Brush salmon with olive oil and sprinkle with turmeric, salt, and pepper. Bake or pan-fry until golden. In a separate pan, sauté garlic in olive oil, add greens, and cook until wilted. Serve together with a drizzle of lemon juice.

Why it helps: Omega-3s from salmon and curcumin from turmeric both reduce inflammation.

2. Blueberry and Chia Smoothie

Ingredients:

1 cup almond or oat milk

½ cup frozen blueberries

1 tbsp chia seeds

½ banana

1 tsp honey (optional)

Method:

Blend all ingredients until smooth. Enjoy chilled.

Why it helps: Blueberries are packed with antioxidants, while chia seeds add plant-based omega-3s.

3. Quinoa and Roasted Veg Bowl

Ingredients:

1 cup cooked quinoa

1 courgette, sliced

1 red pepper, chopped

½ red onion, chopped

1 tbsp olive oil

Handful of spinach or rocket

Method:

Toss veg with olive oil and roast at 180°C for 20 minutes. Serve over quinoa with a drizzle of olive oil and a sprinkle of herbs.

Why it helps: Gluten-free quinoa supports gut health, while colourful veg provides essential antioxidants.

World Psoriasis Day: Raising Awareness and Taking Action

World Psoriasis Day is about more than awareness, it’s a reminder that psoriasis affects over 125 million people globally, and that diet and lifestyle can make a meaningful difference. 

By understanding your triggers and supporting your body with nutrient-rich foods and targeted supplements, you can take positive steps toward better skin health and overall wellbeing.

If you’re living with psoriasis, speak with your GP or a registered dietitian about developing a diet plan that works for you. The right foods, combined with medical treatment and self-care, can help you manage symptoms and live more comfortably.

UK Support Resources

Psoriasis Association (UK): www.psoriasis-association.org.uk

NHS Psoriasis Overview: www.nhs.uk/conditions/psoriasis

National Eczema and Psoriasis Society (Scotland): www.nepsos.org.uk