Carrots and Squash
A diet that's high in fruits and vegetables can have an anti-inflammatory effect. Psoriasis is an inflammatory condition. Certain vegetables, such as carrots and squash, can produce an anti-inflammatory effect on the body. Other vegetables that might have inflammation-fighting properties include sweet potatoes, spinach, kale, and broccoli.
Eating garlic on a daily basis may also be helpful for psoriasis people. Garlic is a lipoxygenase inhibitor, which means that it can help stop the activity of enzymes responsible for inflammation.
Turmeric is known to possess anti-inflammatory properties, and anecdotal evidence indicates that this powerful root plant of the ginger family may also be able to fend off psoriasis symptoms.
Some people with psoriasis report anecdotally that their condition seems to improve if they limit red meat. So choose lean meat types such as white-meat chicken or turkey if you want to eat meat.
Fish and Seafood
Omega-3 fatty acids -- abundant in fatty fish such as salmon, mackerel, sardines, and albacore tuna -- are the foundation of a heart-healthy diet. Fish oils are thought to reduce inflammation and help the immune system, which is overactive in people with psoriasis. It’s a good idea to eat fish at least twice a week.
Fish eggs -- also known as roe or caviar -- are one of the best natural sources of DHA and EPA. DHA and EPA are types omega-3 fatty acids which, due to their strong anti-inflammatory properties, may help prevent and manage psoriasis breakouts.
You may be avoiding bread and pasta due to gluten, but that doesn’t mean you have to give up grains altogether. Healthy grains such as brown rice and quinoa contain a variety of anti-inflammation antioxidants and are high in fiber, which has been linked with lower inflammation levels and better regulation of blood sugar.
Nuts and Avocados
Cutting out bad fats are important, but there are plenty of “good fats” that help transport vitamins throughout the body and regulate metabolism. These include the polyunsaturated fats found in nuts, vegetable oils, and avocados, and monounsaturated fats found in soybean oil, walnuts, flaxseed, and certain fish.
Blueberries have high anti-inflammatory properties, packed with vitamin C, manganese (good for bone health), and are a good source of fiber. Other fruits that may have anti-inflammatory properties include mangoes, strawberries, and figs. And yes, these fruits are all low in fat.