Foods to Eat

Objective:  Eat foods that are rich in fiber, Omega-3, alkaline and anti-inflammatory but NOT polyamine-rich (Read here for details on polyamines). No nightshade vegetables because they are inflammatory.  Drink  A LOT of water.  We have moved some foods to this list because of their anti-inflammatory properties, however, they are listed as “in moderation“, because they may also be high in polyamines, potassium, acid ph levels and/or connected to leaky gut.  We encourage readers to omit these foods altogether, however, we understand how difficult it can be. We suggest slowly weaning yourself off the moderate foods if psoriatic conditions persist.

Click here to read the article, “Plant-Based Diets for Psoriasis”.

  1. FRUITS – (Fresh only.  Avoid flash-frozen fruits and vegetables as they are polyamine-rich.  Also, eat fruit in moderation 2-4x/wk due to its high sugar levels despite being a good sugar.)
    • Apples
    • Apricot
    • Avocado
    • Blackberries (Boysenberries)
    • Black Currant
    • Blueberries
    • Coconut (in moderation / high potassium / slightly acidic)
    • Dates (Dried only)
    • Figs (Dried only)
    • Grapes
    • Kiwi
    • Lemon
    • Lime
    • Melons (Watermelon, Cantaloupe, Honeydew…)
    • Nectarines
    • Papaya (in moderation / high potassium)
    • Peach
    • Pineapple
    • Pomegranate
    • Prunes (Dried only)
    • Raisins
  2. GRAINS/BEANS/SEEDSAvoid Gluten Products.
    • Black beans (in moderation / polyamine-rich / acidic)
    • Buckwheat
    • Chia Seed
    • Flaxseed
    • Flour (Millet)
    • Hempseed
    • Oatmeal (in moderation / acidic)
    • Pasta (Brown Rice)
    • Pumpkin Seed
    • Rice (Brown, Wild Rice)
    • Sprouted (in moderation / acidic)
    • Sunflower Seeds
    • Apple Cider Vinegar
    • Apple Juice / Cider
    • Green Vegetable Juice (not all, avoid polyamine-rich veggies)
    • Lemon Juice
    • Milk Plant-Based e.g. Flaxseed and Hemp milk (Rice milk–in moderation / acidic)
    • Tea non-caffeinated (Red leaf, Herbal).  Rooibos (Red leaf) is anti-inflammatory, organic, and decaf.
    • Water. Lots of it. (Drink water with the lowest TDS levels. TDS = Total Dissolved Solids. Under 50 is ideal.)
  4. PROTEINA plant-based diet is STRONGLY recommended. Below are the top sources for plant-based proteins:
    • Chia Seeds
    • Chickpeas / Garbanzo Beans (in moderation / slightly acidic / polyamine-rich)
    • Flaxseed
    • Green Peas (in moderation / polyamine-rich)
    • Hemp Seed
    • Millet
    • Pistachios
    • Pumpkin Seed
    • Seitan
    • Sunflower Seeds
    • Tahini
    • Tempeh
    • However, if you eat animal-based proteins, the following is suggested in moderation since animal foods are high in acid:
    • Chicken (dark meat only,  not white meat)
    • Fish (Only Cold Water/ Salt Water Fish:  Bass, Cod, Herring, Mackeral, Sardines, Salmon, Sole, Tuna but not Solid White Tuna).  These are examples of healthy types of cold-water fish.  They are among the few foods that are natural sources of vitamin D, which aids calcium absorption and helps keep your bones strong. Cold-water fish have beneficial fat–healthy polyunsaturated fats, or PUFAs, and monounsaturated fats, or MUFAs. They are particularly high in polyunsaturated omega-3 fatty acids (which are effectively heal psoriasis inflammation). Eicosapentaenoic acid and docosahexaenoic acid, also known as EHA and DHA, are omega-3s unique to cold-water fish. Between 20 and 35 percent of your diet should come from fats, or 44 to 77 grams a day if you follow a 2,000-calorie diet. There is no specific recommendation for PUFAs, MUFAs or omega-3 fatty acids, but the majority of your fat intake should come from these fats instead of harmful trans and saturated fats. Warm-water fish, such as tilapia, bass and trout, do not provide as much of these heart-healthy fats. For example, a 3.5-ounce serving of broiled salmon provides 1.5 grams of monounsaturated fat and nearly 1 gram of polyunsaturated fat, versus about 1 gram of monounsaturated fat and .5 gram of polyunsaturated fat for the same portion of broiled tilapia.
    • Pork (in moderation. Lean only. No Bacon. No Skin or Fat.)
    • Sausage (in moderation. Lean Pork/Turkey only)
    • Turkey (in moderation)
  5. SPICES –  
    • Black Pepper (Cracked)
    • Cumin
    • Garlic Powder (in moderation / toxic compounds that can create stress / leaky gut)
    • Ginger
    • Onion Powder (in moderation / toxic compounds that can create stress thus trigger psoriasis or an outbreak)
    • Oregano
    • Rosemary
    • Salt (Himalayan Pink Salt, Sea Salt)
    • Turmeric / Curry
    • NOTE:  Avoid HOT spices for their inflammatory effects.
    • Beets
    • Artichoke (but not Jerusalem Artichokes)
    • Asparagus
    • Bok Choy
    • Broccoli, Broccolini (in moderation / polyamine-rich)
    • Brussels Sprouts
    • Cabbage (Green only)
    • Carrots
    • Cauliflower (in moderation / contains polyamine)
    • Celery
    • Cilantro (Coriander leaf) – Click here to read article “Eating Cilantro to Cure Psoriasis”
    • Collard Greens
    • Cucumber
    • Garlic Root (in moderation / toxic compounds that can create stress / leaky gut)
    • Ginger Root
    • Green Beans / French Green Beans
    • Green Leafy Vegetables – are best skin anti-inflammatory. Use as large a percentage of green vegetables in the diet as possible. (e.g. Kale, Romaine, Collard Greens, Swiss Chard)
    • Kale
    • Lettuce
    • Mushrooms (in moderation / carcinogenic properties in RAW mushrooms / high acidic rate) Cooked only. Recommended Shiitaki and medicinal mushrooms such as Reishi, Chaga, Cordyceps, Maitake, Turkey Tail, and Lion’s Mane). Avoid button type mushrooms such as criminis and portobellos.
    • Peas / Green Peas
    • Pumpkin (in moderation / slightly acidic), but Pumpkin Seeds are okay.
    • Onion (in moderation / toxic compounds that can create stress).
      Red Onion is okay.
    • Radish
    • Romaine
    • Spinach (in moderation / polyamine-rich)
    • Sweet Potato/Yam
    • Swiss Chard
    • Turnips
  7. MISC.
    • Organic Cold-Pressed, Extra Virgin Olive Oil
    • Organic Cold-Pressed, Coconut Oil (in moderation / slightly acidic)
    • Natural Sweetners:  Stevia, Molasses, Honey (in moderation / enables candida to thrive leading to leaky gut )

13 thoughts on “Foods to Eat

    • Thank you for your feedback. Actually, there is often a trade-off to the benefits and harmful effects of a food item, which in itself contains compounds that are both pro and con. Bell peppers and hot peppers in general are out of the question, because of their inflammatory effects as nightshades (also, spicy foods do tend to create inflammation). However, cracked black pepper is very good for you because of its antioxidant and anti-inflammatory properties. Garlic was originally labeled TBD (having placed it on both lists), however, it’s been moved to the positive food list because of its anti-inflammatory, antioxidant and natural antibiotic properties that strongly benefit those with psoriasis; however, it’s cautioned as “in moderation” because of its potential TOXIC effects from the very same compound (allicin) which enables those beneficial qualities. It’s a delicate dance between finding just the right foods that contain all the properties (anti-inflammatory, antioxidant, antibiotic, slow the regeneration of skin) that help those with psoriasis, yet at the same time, may also contain harmful effects because it’s polyamine-rich containing a toxic type of amino acid that – unblocked – regenerates skin faster than normal and is found in psoriatic lesions as well as in the growth of tumors. In cases not involving psoriasis and tumour growth, polyamines are actually beneficial in the healing process. Therefore, this site includes foods with the highest contents of polyamines in the FOODS TO AVOID list (e.g. cheeses, citrus foods, fermented foods, legumes, cauliflower and broccoli to name a few). Yet, many of these foods are found on psoriasis sites as safe to eat because of their anti-inflammatory properties. So, as you can see, you can choose to be very strict and omit these foods altogether, but on this site (well-known for leaving out a large number of food to eat), we have taken into consideration how difficult it is for many people. We now have “green flagged” these foods into the FOODS TO EAT list but “in moderation”. That said, however, we encourage readers to omit these foods altogether (at least while the psoriatic condition remains active).

  1. I stick to chicken breast , lamb , green smoothie mostly vegetables like spinach and cucumber only with water also I take barlen flaxseed oil coconuts oil is not good I also take fish oil quit smoking and coffee anything that has caffeine in it don’t eat pork or beef stick to salmon , chicken breast , brown rice with chicken breast and spinach with cucumber already a delicious meal also drink Goat milk instead of cow now I’m cured my plaque psoriasis haven’t come back I was shock I think. Definitely flaxseed oil prevent from coming back.

  2. Hello everyone ,
    I wanted to thank you guys for this great link ,Very positive and uplifting .I had my episodes of Psoriasis for 5 years.Its been a roller coaster with no clue what to do and to be honest I never took it seriously .My life was so stressful. The brighter side when I decided to help myself Thank god first.It turned out to be a very rewarding experience ,I found this sight along with a few other places and it all put the puzzle together.I have to say that this condition is definitly as a result of stress and really strong emotional and mental fatigue .I am following this regimen and Thank god I am feeling better for the first time in a very long time. Sigh! .I am Happy!!!.One important advice in addition to this food regimen please avoid toxic people ,environments really anything that messes up your day. Its not worth it. reason I said this that I get flaires when I am around those people when they disappear .It just goes away its like turning off the light :). Please make your life as simple joyful and surround yourself with kind and good people they are out there.


  3. Wait, where it says “Chicken (in moderation. Dark meat only),” does that mean I can only have dark meat, but in moderation? Or does that mean that I can have all chicken, but the dark meat should be in moderation?

    If I can only have dark meat, what’s wrong with white meat? I’ve been avoiding it for a while now and I’m wondering if I’ve misinterpreted something.

    Btw, thank you for maintaining this list. When I started following this list (the strictest one I could find on the internet), my body was nearly entirely covered with psoriasis. My life was miserable. Every moment was spent in pain and I could no longer sleep more than a few hours without waking in terrible pain and itchiness. Almost every step and movement was torture and I, a father and husband, was ready to die. My topical steroids had completely ceased working. My immune system (I have Grave’s Disease, an autoimmune disease) had even begun to attack my liver, preventing me from taking methotrexates or other autoimmune inhibitors. I had completely given up and was just watching myself get worse every day, waiting to die.

    Then my wife begged me to try changing my diet. I started following your list to the letter. What did I have to lose? I started working out. I started taking short baths, gently exfoliating, and putting on lotion daily. And within a few weeks, I noticed a huge difference. I started dropping weight, gaining muscle, my psoriasis started to disappear, I was becoming more and more comfortable in my skin, aches and pains all over my body started to disappear, my skin acquired a healthy glow, and finally my liver enzymes tested within the normal range again. And I haven’t even touched a steroid since I started your diet. Not a dab, not a dot. I’m medicine free.

    And now I hardly have any psoriasis at all. I think I’ve begun to eat a little too much pork, onion, garlic, chicken, oatmeal, and black beans, which are indicated as “in moderation” items on your list, so I suspect even the tiny bit of psoriasis I have would likely reduce or disappear completely if I changed the balance of in-moderation items to fresh vegetables ratio in my diet (like I was doing when I first changed my eating habits to conform to this list). But either way, this change in diet is an acceptable sacrifice for a life that I can actually live. I even go swimming in public with complete confidence now. That might seem like a small feat to some, but have you ever been afraid to be invited to summertime activities? It’s nice not to worry anymore. Also, my wife enjoys touching me again.

    Having your “foods to eat” and “foods to avoid” lists readily available whenever I’m choosing what to eat has positively changed my life. I don’t want to say it saved my life and come off as over dramatic, but, eh, you read what I wrote. And I suspect most of the people who balk at this list and decide that it’s too restrictive just simply aren’t ready to do what it takes to really change their lives. People tend to want the easiest way out. They want minimum effort, minimum sacrifice, maximum reward. Well, when you’re ready for change, and you’re ready to quit trying to discredit difficult things that you haven’t even tried yet, try one of these crazy things like diet and exercise. Can you believe that the stuff our body is made of might change the way it behaves? Utter insanity, I know. Lol

    You just can’t fight the truth. There’s no pill or surgery that can replace diet and exercise. If tacos and lasagna are more important than living without psoriasis, there’s nothing wrong with that. It’s your life. But you do have more options. And you have no excuses. I’ve come up with dozens of mouthwatering recipes with the food on this list. And you can too.

    Anyway, sorry for the book. I’ve been meaning to thank you. So, thank you. It’s changed my life.

    • We recommend avoiding all meat including Chicken, but if this is too difficult then when you eat chicken, choose only the dark meat and eat it in moderation. Thank you for your great testimony. We have found that those moving toward a vegan diet, see results so long as they follow the list of other foods to avoid, but make sure you assess your body’s needs in terms of vitamins, minerals, etc.

  4. hey!!
    i am suffering with psoriasis since 6 months, which is increasing day by day. i used to drink lots of fruit juices in my diet mostly orange or citrus and musk melon i dont knw if its good or not, also i have avoided milk, eggs, meat, chocolates. i dont know if nuts and dry fuits like cashews, pistachio and hazel nut good for my diet or not. please suggest if i can make any changes in my diet.
    i found this list very helpful,
    i will start following this diet, Thanku you very much:) 🙂 after lots of research i found this list🤩😊😊😊👍👍👍

  5. Hi,
    Very interesting list with some good hints. I haven’t figured out what exactly are the causes/triggers for me, but concious eating for sure has a huge impact on the skin condition for me. And I think this yes-food and no-food lists here are a good start for experiments. However, my main issue is my psoriatic arthritis and there food doesn’t seem to have any obvious impacts.

    Regarding the list, would you mind adding some more foods? On which list would be:
    – Pumpkin (varieties) as a vegetable
    – Chia seeds
    – Rye as cereal
    – Dragon fruit
    – Passion fruit
    – Various asian leafy veggies
    – Lotus root


    • Nuts are placed in the FOODS TO AVOID list. Some seeds, on the other hand, are on the FOODS TO EAT list (e.g. pumpkin seeds, chia seeds, sunflower seeds, but NOT sesame seeds.)

  6. What about nuts, can we eat any nuts? We can’t have eggs, or oatmeal, or cold cereal, so what can we eat for breakfast? Also what is their to eat for lunch?

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