Psoriasis Anti-Inflammatory Foods to Try When Dining Out (2024)

While there’s no specific diet for psoriasis, certain eating patterns may help you better manage psoriasis.

Psoriasis is an inflammatory skin condition. Food may play a role in reducing inflammation throughout your body. This may improve psoriasis symptoms and reduce the risk of other inflammatory conditions, such as heart disease.

Research suggests that people who eat a Mediterranean-style diet may have less severe psoriasis. A Mediterranean diet is rich in whole grains, beans, nuts, seeds, fish, seafood, fruits, and vegetables. These foods are found in the traditional foods of many countries.

When you’re cooking at home, you have more control over the ingredients in your meals. If you’re dining out, finding anti-inflammatory foods on the menu may be tricky.

Here are some tips to help you eat more anti-inflammatory foods, even when you’re away from home.

Inflammation happens when the immune system responds to something it sees as a threat. This is helpful if you’re trying to heal or fight off an infection. When inflammatory cells target otherwise healthy parts of the body, they cause damage. In the case of psoriasis, skin cells are the target.

Several nutrients may help to reduce inflammation. Research has shown that a high fiber diet with plenty of antioxidants may help.

Foods high in fiber include fruits, vegetables, nuts, seeds, beans, peas, lentils, and whole grains. These may help reduce inflammation by promoting gut health. These foods feed good bacteria in your gut and help them to thrive.

Antioxidants help to block the action of free radicals in the body. Free radicals are compounds that damage cells, resulting in inflammation. Research suggests that a diet high in antioxidants may improve skin lesions in people with psoriasis. Foods that contain antioxidants include fruits, vegetables, olive oil, and some spices and teas.

Healthy fats may also help lower inflammation in the body. According to some research, a diet higher in omega-3s may reduce the severity of psoriasis. Seafood is your best source of omega-3s. Additional research has linked healthy fats such as omega-3 with lower levels of inflammation in the body.

Foods to eat as part of an anti-inflammatory eating pattern include:

• fruits and vegetables
• nuts and seeds
• beans, peas, and lentils
• whole grains
• sources of healthy fats such as seafood, avocado, and olive oil
• spices such as ginger, turmeric, and garlic

When you’re cooking at home, you can add anti-inflammatory foods to your diet by:

• cooking with olive oil
• adding extra vegetables to your meals
• eating more fruit
• cooking with more beans and lentils
• using lean meats in your meals
• eating more seafood
• eating nuts and seeds

Eating out can be more challenging. You might not know exactly what’s in the food or the menu might be limited.

Here are some tips to make it easier to find anti-inflammatory foods:

• Ask your server questions to clarify the ingredients in a dish.
• Consider asking about the cooking methods.
• Look for keywords such as steaming, roasting, baking, or poaching.
• Limit or avoid menu items that are fried, crispy, creamy, or breaded.
• See whether substitutions can be made to add more vegetables, whole grains, or healthy fats.

Anti-inflammatory foods can be found in all sorts of diverse cuisines. Look for ways to include vegetables, spices, whole grains, and beans. Countries that are located near the water often include lots of seafood in their traditional diets. These are great sources of healthy omega-3 fats.

Italian

Much of Italy’s coastline is along the Mediterranean Sea. Many foods that are part of a traditional Italian diet have been studied as part of the healthy Mediterranean diet.

If you’re going out for Italian, consider the following menu options:

• pasta primavera made with an olive oil-based dressing
• minestrone soup made with vegetables, beans, and herbs
• grilled chicken or fish served with roasted vegetables
• seafood dishes to boost your omega-3 intake

Japanese

Seafood like fish is a staple in Japanese cuisine. These are great sources of omega-3, a healthy fat that may help reduce inflammation. There are also several fermented foods in the Japanese diet, which may support a healthy gut microbiome.

Try the following menu options:

• mackerel or salmon sushi, which are high in omega-3s
• rolls made with avocado and fresh vegetables
• miso soup to get some fermented food in your meal
• green tea for an antioxidant boost

Indian

Indian food is full of beautiful anti-inflammatory spices. Curcumin, the active ingredient in turmeric, has anti-inflammatory properties.

Try the following off the menu:

• daal, made with high fiber lentils and antioxidant-rich spices
• chana masala, full of fiber-rich chickpeas and an antioxidant-rich tomato-based sauce
• roti, made with whole wheat flour
• a dish loaded with vegetables such as vegetable biryani

Mexican

Many foods part of a traditional Mexican diet are associated with reduced inflammation. Spices, beans, avocados, and vegetables such as bell peppers, squash, and tomatoes are staples in Mexican cuisine.

Look for these on the menu at your favorite Mexican spot:

• corn tortillas to add a source of whole grains to your meal
• avocado to get extra healthy fats
• tomato salsa to get extra antioxidants
• vegetarian enchiladas stuffed with beans and vegetables

If you’re eating at a chain restaurant, you can scope out the options ahead of time on the restaurant’s website. On the menu, look for dishes that contain vegetables, beans, and whole grains. Grilled fish or seafood are great choices for healthy fats.

Check out some of these options at some popular chain restaurants:

Applebee’s

• Try the blackened Cajun salmon. Order steamed broccoli, cilantro rice, or garlicky green beans on the side. Salmon is high in omega-3s, and you’ll get some antioxidants from the cilantro, beans, or broccoli.
• Order the Southwest chicken bowl. The beans, corn, and vegetables provide antioxidants and fiber, and avocado is a source of healthy fats.

Red Lobster

• Try the sesame-soy salmon bowl. You’ll get omega-3s from the salmon and antioxidants from the edamame, ginger, and Brussels sprouts.
• Red Lobster also offers several dishes with grilled rainbow trout or salmon and steamed or roasted lobster to get some omega-3s. Choose roasted or steamed vegetables on the side.

TGI Friday’s

• Try the chicken al Pastor bowl. This Mexican-inspired bowl includes grilled chicken and plenty of antioxidant sources, including beans, avocado, salsa, and spices.
• Order the harvest grains salad to get antioxidant-rich whole grains, leafy greens, avocado, sweet potato, and other veggies all in one bowl.

Alina Bychkova is a dietitian working in clinical and community health in British Columbia, Canada. She promotes anti-inflammatory eating as a way to manage a variety of conditions.

“Depending on our work schedules or what we do for work, some of us may regularly need to rely on restaurant foods for our meals,” Bychkova said.

“While it is always best to cook at home to get the most antioxidants from our diet, that may not always be possible. The good news is that there are food choices you can make to still get the most antioxidants from your foods when dining out.”

Bychkova has several ideas to help clients include anti-inflammatory foods when eating out. “Substitute your white rice or pasta for brown or whole wheat,” she recommended. “Instead of beef, pork, or lamb, order your meal with chicken, tofu, or better yet — fish.”

She also advises people to focus on getting plenty of vegetables in the meal. “Make sure that vegetables are included. Ideally, there should be at least two different types of vegetables. If they don’t come with the meal, consider ordering them on the side.”

If you do have control over where you are going, Bychkova is a big fan of having a plan. “Of course, plan ahead; ideally, before you get hungry!” she said. “Is there a restaurant that offers better choices compared to another? Are most of the items on the menu fried, or are some entrees steamed or baked? Are there enough vegetables offered?”

An anti-inflammatory diet can play a part in managing inflammatory conditions, including psoriasis. It includes plenty of fruits, vegetables, nuts, seeds, whole grains, fish, seafood, and some spices and herbs.

It can be tricky, but not impossible, to find many of these healthy ingredients when you’re eating out. Check out the menu ahead of time to see your options and ask about making substitutes when possible.