Maintaining an anti-inflammatory, skin-friendly diet is hard. Not only do we try to limit our red meat, gluten and acidic food intake (among other things), but a whole food group- Dairy- is also a potential psoriasis trigger that we may have to avoid. If that's not enough, nightshades could cause our immune system grief, too!
It's important to remember that not everyone is intolerant to any of the edibles listed above: while I've cut back on all of them, I have started to reintroduce certain foods without experiencing flare-ups. This has always been done cautiously: a plate of chips here, a can of fizzy drink there, a dairy yoghurt when the free-from ones have simply been too expensive (or out of stock).
That being said, I want to share some incredibly straightforward substitutions that are delicious AND beneficial to a psoriasis-fighter's plate without breaking the bank:
Plant-based Milk:
In dairy products, it’s thought that either arachidonic acid or a protein called casein can cause inflammation. Milk is a staple ingredient for a lot of us, as we put it in tea/coffee, protein shakes and our cereal/porridge bowls at breakfast.
Thankfully, the choice of plant-based alternatives is greater than ever: I have tried oat, almond, hazelnut (my favourite), coconut, rice and hemp seed. At around the same price as cow’s milk, the almond variety is my go-to because it is alkaline; it’s believed that an alkaline diet is more beneficial to our immune system.
Sweet Potatoes:
“Regular” potatoes are part of the dreaded nightshade family. These vegetables contain an organic compound called solanine, which is said to trigger flare-ups in some people.
However, never fear: sweet potatoes are superior in every way! As well as being high in fibre and tasting better (in my opinion), they are rich in antioxidants- so much so that we consider them a ‘superfood’. Antioxidants are substances that fight cell-damaging molecules known as ‘free radicals’.
Not forgetting how versatile they are: you can enjoy them in chip, crisp, wedge, mash, bread, wrap and even noodle form!
Kombucha:
Carbonated drinks- even the diet ones- are highly inflammatory because of their undesirable ingredients (sugars, sweeteners, colourings, flavourings etc).
Essentially, kombucha is a fizzy, fermented tea drink. Don’t be put off by the word “fermented”- it just means that the end product contains tons of healthy microorganisms! We should all be sharing the mantra “Healthy gut, healthy skin”- and this soft drink alternative is perfect for that.
There are several brands and flavours to try out, so it won’t be long before you’ve found a favourite. Holland and Barrett have written a useful article on the benefits of kombucha.
Tomato-less Condiments:
It often feels like everything has tomatoes in. I’ve lost count of the number of times I’ve disappointedly put a product back on the shelf after reading “tomato paste” or “tomato powder” within the ingredient list. Again, this is a nightshade and therefore potentially problematic for those of us with psoriasis.
Replacing tomato ketchup has been one of my biggest challenges. I adore it. While there are some innovative creations out there (see picture below), they aren’t cheap. There are also tomato-less sauce recipes out there, but they take a lot of time and effort to make. Cast your net wider by considering some of my replacements: sweetcorn relish, balsamic vinegar, salad cream, chutney, vegan ranch dressing and tahini.
Some condiments such as BBQ sauce may still contain tomatoes, but in a smaller volume. I have experimented with products containing ‘little’ components such as potato starch without any negative effects: as all of our reactions can be different, do so at your own risk.
Baked beans are also high on my “I miss” list, but they are, of course, drenched in tomato sauce.
Since starting my new diet, I have been eating a lot more edamame. They come with a plethora of benefits, namely antioxidants which, as discussed, are immensely beneficial to people leading anti-inflammatory lifestyles. I love mixing them in soy sauce!
White Meat Options:
As well as containing the aforementioned arachidonic acid, red meat such as beef, pork and lamb are high in saturated fatty acids. These can also produce an inflammatory response in our bodies. Since chicken and turkey are low in saturated fat, the sources I browsed tend to include them on an "okay" list.
Thankfully, burgers, mince, bacon and steak all come in white meat form- so recreating your favourite dishes is simple!
Vegetable Crisps:
Crisps were my favourite snack. In almost any form and flavour, barely a day went by where I wouldn’t have a bag or two. It’s the crunch that I love the most! As we’ve established, though, potatoes are a nightshade.
The best substitutes I’ve come across include those made with lentils, quinoa, pea snaps and seaweed. There are also vegetable crisps, typically made from carrots, sweet potatoes, parsnips and beetroot. While the branded ones tend to be expensive, many supermarkets offer own-brand versions. For those who reintroduce gluten back into their diet, wheat-based snacks such as Twiglets are also a possibility.
Cinnamon Gum:
Forever conscious about my breath, I have been known to always take a tin of mints everywhere. It eventually occurred to me that the cheap Smint knock-offs from Aldi/Lidl I ate one after the other were- despite their sugar-freeness- likely full of poor ingredients.
Gum is better than mints for fresh breath as it can remove food from the gums/teeth, and cinnamon contains antioxidants. In addition to this, Xylitol sounds to be a healthier sweetener compared to aspartame.
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Lastly, a note on alcohol:
All alcohol consumption may worsen psoriasis and other skin-related issues. At the beginning of my skin-healing journey, I went tee-total for around 4 months in order to maximise my body’s ability to fight it.
Since then, it’s only fair for you to know that I have reintroduced alcohol, although I have changed what I drink. Before, it would be rose wine, pink gin and fruit-flavoured ciders. As part of my research, I decided that, when the time came, I would stick to what I consider to be the least-worst alcohol. Please note that I’m not saying “best” or “healthiest” because I don’t believe either of those terms to be accurate!
This consists of Pinot Noir and Cabernet Sauvignon (based on their antioxidant/polyphenol content) and seltzers (alcoholic water) since they lack the sugars etc. that my previous drinks likely contained.
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