7 Types of Foods That Can Lead to Inflammation

When living with psoriasis, knowing which foods to avoid can make all the difference. Discover some top inflammation-triggering foods that might be making your symptoms worse.

Psoriasis and psoriatic arthritis are chronic inflammatory diseases. This means that your immune system mistakenly attacks otherwise healthy cells, leading to systemic inflammation.

Certain foods you eat have the potential to increase your body’s inflammatory response. They may also put you at risk for other chronic health conditions, such as heart disease or living with obesity.

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The link between psoriasis and inflammation

Psoriasis is considered an immune-mediated disease. This causes the immune system to release excessive inflammatory mediators and proteins.

These mediators and proteins (known as cytokines) circulate throughout the body, causing systemic or whole-body inflammation.

In terms of psoriasis, increased levels of inflammation lead to worsening symptoms and may signal a worsening of the disease itself.

Whole-body inflammation can also potentially affect other organs and systems. This can put you at risk of developing other health conditions, such as heart disease or inflammatory bowel disease (IBD).

While medications to treat psoriasis can help prevent the inflammatory response, some evidence suggests that certain foods, like those containing high amounts of saturated fats, may increase inflammation.

Avoiding foods that can cause inflammation may help. As an added bonus, avoiding these foods can also reduce your risk of developing other conditions associated with inflammation.

To be clear, no diet will cure or affect everyone in the same way. But certain foods may have a larger impact on inflammation and maybe something you want to try to avoid.

1. Sugar

Sugar can be difficult to avoid — and resist. It’s hard to turn down your favorite dessert after all.

But evidence suggests that excessive consumption of sugar has several negative effects on the body, including putting you at risk of certain health conditions, like type 2 diabetes and heart disease, and also influencing inflammation in conditions like psoriasis.

2. Saturated fats

According to a 2020 study, saturated fat consumption can increase inflammatory responses in people — even if otherwise healthy. Other earlier studies found similar results.

Avoiding foods high in saturated fats or limiting them may help reduce inflammation in your body. Some foods high in saturated fat include:

• red meats
• many baked goods or desserts
• processed meats
• highly processed foods
• butter
• whole milk products

3. Trans fat

Consumption of trans fat found in processed foods is linked to several potential health concerns, including increasing inflammation.

Trans fat is often found in a variety of foods, including:

• microwave popcorn
• commercial baked goods
• refrigerated doughs
• sticks of margarine
• fried foods
• nondairy coffee creamers
• shortening

If you’re trying to limit your trans fat consumption, check out the nutrition labels on your favorite foods. It should list out what types of fat are in the food.

You don’t necessarily need to stop eating all foods with trans fat, but limiting this may help you feel a bit better.

4. Refined carbs

Refined carbs are generally heavily processed forms of foods high in carbohydrates. Examples include:

• white rice
• white flour found in baked goods, breads, and cereal
• processed white potatoes, such as french fries and mashed potato mixes

Older evidence suggests that eating carbs low in nutrients, like white flour, can trigger inflammatory responses. On the other hand, eating carbs high in nutrients, such as whole grains and fiber, may help to reduce risk of several conditions, like heart disease and type 2 diabetes.

When picking bread, pasta, or other baked goods, look for options that have high amounts of whole grains or fiber.

5. Foods high in MSG

Some evidence suggests that high doses of monosodium glutamate (MSG) may increase inflammation in the body.

However, the exact impact is still not clear. Additional studies are needed to fully test its effects on overall health.

MSG can be found in several foods, including:

• Asian foods
• fast food
• deli meats and cheeses
• salad dressings
• canned soup or mixes

6. Gluten

Gluten is a type of protein found in wheat, rye, and barley products. Some people find that avoiding gluten can help with their psoriasis symptoms.

Going gluten-free isn’t needed for everyone. But if you find you have symptoms associated with eating bread, pasta, or other goods containing flour, you may have a gluten allergy that causes the immune system to mistakenly attack the protein.

Due to the popularity of gluten-free diets in recent years, several breads, pastas, and other products have gluten-free varieties. In stores, they may be found next to regular items or in a separate gluten-free section.

7. Alcohol

Alcohol can have several negative effects on the body that can lead to inflammatory responses.

While you don’t necessarily need to stop drinking altogether, limiting how much you drink may help you feel better and help reduce your risk of other chronic conditions, such as liver damage.

According to the CDC, the recommended daily alcohol intake is two drinks or less for men and one drink or less for women.

Takeaway

There’s no psoriasis-specific diet or one that can cure psoriasis, though avoiding certain foods may help to reduce your inflammation.

Inflammatory foods include alcohol, sugar, refined carbs, saturated fats, and trans fat. In general, making your own food at home allows you to limit potentially problematic foods, which may help you feel a bit better.