Psoriasis food to avoid

Psoriasis Diet: Eating Your Way to Fewer Flare-Ups

Psoriasis is an inflammatory disease, so it makes sense to stay away from foods that cause extra inflammation in your body. Many of these foods are staples in Westerners’ diets, so it’s important to know what to avoid.

Red meat and dairy

On the off chance that these scientific journals aren’t part of a massive a vegan conspiracy, it seems red meat and dairy may not be doing your skin any favors.

They both contain a polyunsaturated fat called arachidonic acid (say that five times fast), which converts into inflammatory compounds. Red meat and dairy also tend to contain higher levels of saturated fat and cholesterol, which also cause inflammation.

Give the cold shoulder to:

  • red meat (beef, pork, lamb, and others)
  • cheese
  • cow’s milk
  • egg yolks

Gluten

People with psoriasis often share certain genetic and inflammatory symptoms with those who have celiac disease, a condition that causes extreme sensitivity to gluten in the small intestine.

Studies have shown that removing gluten from a patient’s diet can noticeably improve their psoriasis symptoms.

We get it: It’s 2019 and half the population has sworn off gluten, yet somehow the foods that contain it are still a mystery. We’ve got you.

Here’s a list of gluten-y foods to avoid:

Gluten-containing grains such as:

  • wheat and wheat varieties, including wheat berries, durum, emmer, semolina, spelt, farina, farro, graham, and einkorn wheat
  • rye, barley, triticale, malt

Gluten-containing foods such as:

Possibly gluten-containing foods such as:

  • french fries, potato chips, the ability to see rainbows, soups, energy bars/granola bars

For a full list of foods that may include gluten (yes, there are still more), check out the Celiac Disease Foundation’s extensive list.

Processed foods

There are tons of reasons not to put processed foods in your body. The most relevant reason when it comes to psoriasis is that they’re full of refined starches, sugars, saturated fats, and trans fats, all of which can cause inflammation.

Plus, processed foods are linked to weight gain and obesity, which are often linked to psoriasis.

Hall of shame:

  • packaged foods like crackers and granola
  • processed meats like bacon, sausage, and deli meat
  • pre-made meals like frozen pizza and some microwaveable dinners (look for those with less fat and sodium and more veggies!)

Nightshade vegetables

Nightshades are part of the Solanaceae plant family, which includes eggplant and tomatoes, among other fruits and vegetables.

They can worsen symptoms of inflammatory bowel disease (which often coexists with psoriasis) by causing inflammation in the intestinal lining.

A 2017 survey sent to the National Psoriasis Institute showed that 52.1 percent of psoriasis patients who were asked to cut nightshades from their diets reported “full clearance or improvement” of their symptoms.

We love eggplant Parm, but it could be aggravating your psoriasis. You might want to try eliminating eggplant and other nightshades from your diet.

50 shades of nightshades to avoid (or maybe just the top 7):

  • eggplant
  • tomatoes
  • peppers
  • potatoes
  • paprika
  • tobacco
  • ashwagandha

Alcohol

We know what you’re thinking. We’ve already suggested you avoid so many enjoyable foods. What else could there be?!

Well… it goes by many names: vino, hooch, moonshine, the hard stuff, adult beverages. Whatever you want to call it, you should try cutting it out of your diet for a little while to see how your skin reacts.

Alcohol is known to have seriously negative side effects on the immune system. It also appears to affect men with psoriasis more negatively than women, even to the point of lowering their response to treatment.

7 Foods To Avoid If You Have Psoriasis

HIGHLIGHTS

  1. Psoriasis it is chronic and lifelong, and cannot be cured
  2. Alcohol is one of the worst triggers of Psoriasis
  3. Dairy products like eggs and milk also contain natural inflammatory acids

Psoriasis is a skin condition in which skin cells build up, and form scales and dry, itchy patches. Unfortunately, it is chronic and lifelong, and cannot be cured. Managing life with psoriasis isn’t easy, and it definitely poses its own unique challenges. But that doesn’t mean that it is impossible. In fact, by making some lifestyle changes, some as easy as altering your diet, living with psoriasis can become easier. Certain foods can trigger your psoriasis, while others can help it calm down. Since everyone’s body is different, some trigger foods may not be the same for all. But, there are a few common foods that tend to trigger or cause inflammation in your skin, resulting in irritation:
Also read: Living With Psoriasis: The Top 5 Steps To Follow

1. Alcohol
Alcohol is one of the worst triggers. In fact, your psoriasis symptoms may worsen even if you are a light to moderate drinker.

Photo Credit: iStock

2. Junk food
Junk food, as they tend to be high in starch, trans fats and sugar, which tend to promote inflammation.

Photo Credit: iStock

3. Acidic triggers
Some acidic triggers like caffeine, sugar, white flour, alcohol, red meat, MSG, etc. can promote inflammation as well.

Photo Credit: iStock

4. Dairy products
Following the last two points, dairy products like eggs and milk also contain natural inflammatory acids, so try to trim them from your diet.
Also read: 7 Best Vegetarian And Vegan Sources Of Protein

Photo Credit: iStock

5. Gluten
Gluten also has the potential to trigger inflammation in some people.

Photo Credit: iStock
6. Ketchup and mayo
Certain condiments like cinnamon, vinegar, mayonnaise, ketchup, Tabasco sauce, etc. tend to increase inflammation as well.

Photo Credit: iStock

7. Nightshade vegetables
‘Nightshade’ plants like potatoes, tomatoes, eggplants, peppers, etc. as they contain alkaloids and lectins, which can cause inflammation. They also contain solanine, a chemical compound, which has been shown to trigger pain in some people.

Photo Credit: NDTV Food

Also read: Top 6 Processed Foods You Should Definitely Avoid

COMMENT

Top 5 foods to avoid with eczema & psoriasis

Those of us who have personally experienced the effects of eczema or psoriasis will understand how relentless these skin conditions can be. While we often reach for a topical treatment that will provide relief, there are also ways to prevent or at least reduce the severity of your condition. It is well known that what you eat impacts your overall health, but did you know that it can also impact your skin? While symptoms vary from person to person, we’ve done our research and found the top five food groups to avoid for eczema and psoriasis.

1. Gluten

Gluten is a protein found in wheat and other grains. It is what provides elasticity to bread and helps it rise. In modern day grocery stores, gluten can be found in virtually every packaged and processed food like pasta, cereal, candy, sauces, soups and dressings to name a few. Unfortunately, roughly 1 in 70 Australians are allergic to gluten (otherwise known as celiac disease) and many more experience a gluten sensitivity. For eczema and psoriasis sufferers, around 25% experience an intolerance to gluten. This means, when gluten is consumed it can cause a flare up of your skin condition.

Testing and diagnosing celiac disease and gluten sensitivity can be a difficult and lengthy process, so many people go undiagnosed and are unaware of their own sensitivities. One simple way to determine how your body responds to gluten is to go gluten free for a while! Take note of how your body is feeling over the course of several weeks. If you’re feeling better without consuming gluten, there’s a pretty good chance you have a gluten intolerance or sensitivity.

You may find that you don’t need to entirely remove gluten from your diet. Listen to your body and decide for yourself. If you have strong symptoms, we recommend seeing a medical professional.

2. Dairy

Dairy is another known inflammatory food group that a large portion of adults have trouble digesting. Dairy products such as milk, yoghurt, cheese, ice cream and chocolate contain casein and lactose, which causes digestive issues for many people. Milk can also increase the amount of inflammatory cytokines in the body which can result in irritated and inflamed skin worsening and spreading across the body.

Dairy products can be a great source of protein and calcium, but there are alternate sources such as nuts and seeds, that are far healthier for you.

If you feel that you may have an intolerance or sensitivity to dairy products, try eliminating dairy for 6-8 weeks to see how your body responds. Again, if you find your skin irritation improves you may have a level of intolerance to dairy and it may be worth avoiding.

Remember, if your symptoms are quite severe, we recommend seeking professional medical advice.

3. Sugar

Whether refined or unrefined, brown or white, liquid or powdered, sugar is an insidious pro-inflammatory food. It provides no essential nutrients, it is high in fructose (which can cause liver problems and obesity) and it can cause insulin resistance as well as diabetes and a compromised immune system.

“But it tastes soooooo good!” you might exclaim.

We know! Of all of the foods on this list, sugar can be the hardest to consistently avoid.

When people consume sugar, they often notice a rush of anxiety, excitement and energy , followed by a crash with mild depressive symptoms and significant loss of enthusiasm. When you suffer from a skin condition such as eczema or psoriasis, you may even experience itchy breakouts and inflamed skin.

If like us, you have a major sweet tooth, never fear. We have found a tasty, natural substitute for refined sugar. Stevia. Stevia is a plant-based zero-calorie alternative sweetener that actually tastes 300 times sweeter than sugar. It is a viable solution for avoiding the negative implications of sugar, while satisfying your sweet tooth.

4. Nightshade foods

Fruits and vegetables from the nightshade family mare a likely staple for any family. These vegetables are incredibly good for you, however there are some people who believe this family of fruits and vegetables cause inflammation. Alkaloids and lectins are present in this vegetable family, which can increase inflammation and hurt your intestines, especially for those who already suffer from an immune-mediated disease.

Some of the vegetables in this food group include tomatoes, capsisums, white potatoes, eggplant, cayenne pepper and paprika. As you can imagine, it can be difficult to avoid them as they often are present in pizza and pasta sauces, stir fries, dips and fried snacks.

You can test your tolerance to these vegetables the same way you test with gluten or dairy. We recommend first eliminating gluten and dairy, and then if symptoms still persist you could try eliminating these foods from your diet.

5. Alcohol

Ok, so this is a hard one, too. We don’t expect everyone to stop drinking cold turkey because of their eczema or psoriasis, and the responsible enjoyment of alcohol in moderation can be good for your social, psychological (and physical) health.

Again, it comes down to listening to your body. Are there certain beverages that appear to cause inflammation and irritation? Do you find your skin is fine after one drink, but when you have three or more your symptoms worsen? Are you ok when you drink one day a week, but when you drink for multiple days consistently you feel the itch creeping in? Work out what your body can tolerate, and your skin will thank you.

Triggers will vary from person to person, so it’s important to learn what works for you. As a final note, avoiding these 5 foods is not a sure-fire cure: there are still a lot of variables that must be taken into account. We can also say with tremendous confidence that most people who suffer from this debilitating condition will see tangible benefits from following these dietary guidelines. Anything’s worth a try, right?

What Foods Can Trigger a Psoriasis Flare-Up?

Not all diets are good for psoriasis. Here are some options you may want to consider when choosing the best diet for your condition.

Dr. Pagano diet

Dr. Pagano was well known within the health and wellness community for his approach to healing psoriasis through diet. In his book, Healing Psoriasis: The Natural Alternative, he describes how a healthy diet and lifestyle can improve psoriasis naturally.

Dr. Pagano’s dietary approach includes:

  • consuming high amounts of fruits and vegetables
  • limiting grains, meat, seafood, dairy, and eggs
  • completely avoiding red meat, nightshades, citrus fruits, processed foods, and more

A 2017 survey of more than 1,200 people with psoriasis indicated that the Pagano diet is one of the most successful diets for improving psoriasis outcomes.

Gluten-free

In people who have both psoriasis and gluten sensitivities, a gluten-free diet may provide some improvement. One small 2018 study found that even people with mild gluten sensitivities can benefit from following a gluten-free diet.

Of the 13 participants who were placed on a gluten-free diet, all observed an improvement in their psoriatic lesions. The biggest benefit was observed for those participants with the strongest sensitivity.

Vegan

A vegan diet may also benefit people with psoriasis. This diet is naturally low in inflammatory foods such as red meat and dairy. It’s high in anti-inflammatory foods such as fruits, vegetables, and healthy oils.

Like the Dr. Pagano diet, the vegan diet also showed favorable results in study participants with psoriasis.

Speak with your doctor about following a vegan diet, as you need to be careful to get all the nutrients you need.

Mediterranean

The Mediterranean Diet is well known for its numerous health benefits, including a reduced risk of certain chronic diseases. This diet focuses on foods that are high in antioxidants and healthy fats. It limits foods that are often considered to be pro-inflammatory.

In a 2015 study, researchers found that people with psoriasis are less likely to be consuming a Mediterranean-type diet than their healthy counterparts. They also found that those who did adhere to elements of the Mediterranean diet had a lower disease severity.

Paleo

The paleo diet places an emphasis on eating whole foods and avoiding processed foods. Since many whole foods contain anti-inflammatory compounds, this diet may prove to be beneficial for people with psoriasis.

Unlike Dr. Pagano’s diet, it involves eating plenty of meat and fish. However, the 2017 research suggests that the paleo diet is the third most effective diet in people with psoriasis.

Autoimmune protocol diet

The autoimmune protocol diet (AIP) focuses on eliminating foods that might cause inflammation. This diet is incredibly restrictive and primarily includes vegetables and meat, with certain oils and herbs mixed in.

It might not be appropriate for people with psoriasis, as too much meat is considered a trigger for flare-ups. In addition, it’s not intended to be a long-term dietary intervention.

Keto

This popular low-carb diet has many touted health benefits, such as weight loss and improved nutrient markers. It’s true that reducing carbohydrates can help reduce processed food intake.

However, reducing carbohydrates also means reducing many anti-inflammatory fruits and vegetables. It also necessitates increasing protein from meat. Because certain keto foods can be triggers in people with psoriasis, this diet may not be recommended.

A deeper look at psoriasis

There are ways to shorten flare-ups and, in some people, prevent them from recurring.

Published: November, 2018


Image: © JodiJacobson/Getty Images

Psoriasis is a big star on TV drug ads, but this autoimmune skin disease is something most people try to keep well hidden.

“Psoriasis is among the most common skin conditions, affecting about 2% of the U.S. population, and while the condition doesn’t affect everyone the same way, the approach to treatment and prevention is often similar,” says Dr. Gideon Smith, an assistant professor of dermatology at Harvard-affiliated Massachusetts General Hospital.

Appearance and location

Psoriasis appears as reddish patches of skin covered with silvery scales that tend to itch, burn, and hurt. It can appear almost anywhere on the body, depending on the type.

  • Plaque psoriasis. The most common type, this is marked by patches on the trunk and limbs, especially the elbows and knees, and on the scalp. Fingernails and toenails may become thick and pitted and may separate from their nail beds.

  • Inverse psoriasis. This is a plaque type of psoriasis that tends to affect skin creases such as those under the arm, around the groin and buttocks, or under the breast. The red patches may be moist rather than scaling.

  • Pustular psoriasis. This kind is characterized by small pustules spread over the body

  • Guttate psoriasis. This type causes many teardrop-sized patches that are more prominent on the body rather than on the face.

More than skin troubles

A 2017 study from the Journal of the American Academy of Dermatology found that people with psoriasis that covers 10% of their body or more are 64% more likely than those without psoriasis to develop type 2 diabetes. “About 30% of people with psoriasis also might develop psoriatic arthritis, which causes destructive inflammation in your joints,” says dermatologist Dr. Gideon Smith. Psoriasis also may signal a higher risk for fatty liver disease and heart attacks.

Who gets psoriasis?

A 2017 study published in the American Journal of Clinical Dermatology that involved more than 5,000 patients found that severe psoriasis strikes more men than women. But who actually gets psoriasis often comes down to genes.

Psoriasis occurs when the immune system causes certain areas of your skin to produce new cells more rapidly than normal, which leads to thickening and scaling. It’s not clear what makes this happen, but scientists believe that most people with psoriasis inherit one or more of certain genes that can affect the immune system in a way to make them prone to psoriasis.

But it is not enough to have a genetic connection. Flare-ups often occur when certain triggers start the psoriasis process. The most common is stress. Mental stress causes the body to release chemicals that boost the inflammatory response. Scientists suspect this is the mechanism for stress-induced psoriasis flare-ups.

Psoriasis tends to worsen with weight gain. Flare-ups also can be triggered by certain common medications, like beta blockers used to control high blood pressure or heart rate, or lithium used to treat bipolar disorder. Other triggers include strep throat, injury to the skin, and respiratory infection.

Once psoriasis has cleared up, it can stay away for months or even years, and then reappear. “You can minimize the risk for recurring flare-ups, but you cannot 100% avoid them, even if you do everything right,” says Dr. Smith.

Still, you should try to manage and avoid triggers, or at least keep them to a minimum. For instance, lose excess weight, and review your medications with your doctor to see if you should use an alternative or a different dose.

“Also, identify and address those aspects in your life that cause stress, to better control your psoriasis,” adds Dr. Smith.

Diet and psoriasis: What’s the connection?

Can your diet help keep psoriasis under control? Maybe. An observational study published online July 25, 2018, by JAMA Dermatology found that people with psoriasis who followed a Mediterranean diet — an eating pattern rich in fruits and vegetables, legumes, whole grains, fish, fruit, nuts, and extra-virgin olive oil — experienced fewer severe flare-ups. This was only an association and more research is needed, but experts believe the Mediterranean diet contains many foods that have an anti-inflammatory effect in the body and may offer extra protection against psoriasis triggers.

Treatment options

There is no cure for psoriasis. The strategy behind any treatment is to reduce your psoriasis to 1% of your body surface area (a size equal to the front of your hand) or less within three months, according to the National Psoriasis Foundation. After that, check with your doctor every six months to review how well your therapy is working.

If you don’t reach the 1% goal during this time frame, you may need to continue treatment for another three months, or your doctor may decide to accept a less aggressive goal, such as the condition affecting 3% or less of your skin surface.

If you still don’t meet the target after six months — or if you’re not seeing an acceptable response after three months — talk to your doctor about other options, like increasing the dosage of a medication or adding or switching to a new approach.

There are many kinds of psoriasis treatments available. Finding the right one, or the right combination, can be tricky. “Side effects can vary, too, but many are immune system–related, meaning they may make you more susceptible to infections,” says Dr. Smith. Your doctor can work with you to find the best option for you, but here is a summary of the most common ones:

Topical treatments. These over-the-counter and prescription treatments are applied directly to the skin. In addition to daily skin care with lubricants, such as petroleum jelly or unscented moisturizers, doctors can prescribe a variety of medicated creams, ointments and lotions. The choice depends upon the type and location of the plaques.

Phototherapy. Extensive or widespread psoriasis may be treated with light therapy, also called phototherapy. Here, artificial ultraviolet B rays penetrate the skin to slow the growth of affected skin cells. The light intensity, duration of exposure, and number of treatments vary for each person. Also, it’s common for your psoriasis to become worse with this treatment before it improves. Some people see skin improvement with exposure to natural sunlight.

Systemic medications. Today, doctors often prescribe a biologic therapy that suppresses the immune system. They come in pill or injection form and are used to treat moderate to severe psoriasis, especially flare-ups that involve large areas of the body.

Complementary medicine. A study published online Sept. 5, 2018, by JAMA Dermatology reviewed the results of 60 studies and found that certain complementary medicine methods appeared to improve psoriasis symptoms. These included meditation, acupuncture, indigo naturalis (a Chinese medicine powder that is mixed into an ointment), and supplements of curcumin (the active ingredient in the spice turmeric).

Most of the evidence involved small studies, and larger ones are needed, but these approaches could be viable options for some people. If you’re interested in a complementary medicine approach, speak with your doctor about it.

Oral vitamin A derivatives. These are used to treat moderate to severe psoriasis involving large areas of the body.

Disclaimer:
As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

Jan. 30,2014—, 2014 — intro:There’s no strong scientific evidence that specific foods can impact psoriasis, but there is evidence that losing extra weight can ease symptoms. Nutritionists and physicians recommend a healthy, balanced diet to control your weight and your psoriasis, as well as lower your risk of heart disease, diabetes, and stroke (which are elevated in people with psoriasis). The foundation of a healthy diet is lean protein, low-fat dairy, whole grains, and fruits and vegetables, says Heather Mangieri, RD, a spokesperson for the Academy of Nutrition and Dietetics.

12 Famous People With Psoriasis

quicklist: 1 category:12 Best and Worst Foods for Psoriasis title:Best: Fish and seafood url: text: 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. Given that psoriasis is also linked to a higher risk of heart attack and stroke, it’s a good idea to eat fish at least twice a week.

17 Healthy Seafood Recipes

quicklist: 2 category:12 Best and Worst Foods for Psoriasis title:Best: Carrots and squash url: text: “A diet that’s high in fruits and vegetables can have an anti-inflammatory effect,” says Mangieri, who is a Pittsburgh-based registered dietician. And although there are no studies connecting fruits and vegetables specifically with a reduction in psoriasis symptoms, psoriasis is an inflammatory condition. Specific vegetables that might have inflammation-fighting properties include carrots, squash, sweet potatoes, spinach, kale, and broccoli.

Health.com: 14 Foods That Fight Inflammation http://www.health.com/health/gallery/0,,20705881,00.html

quicklist: 3 category:12 Best and Worst Foods for Psoriasis title:Worst: Tomatoes url: text: Along with potatoes and peppers, tomatoes are a nightshade vegetable. Some people with psoriasis find these veggies aggravate their skin condition. There’s little scientific evidence to support this, but if you notice a link between these types of vegetables and worsening of psoriasis symptoms, cut them out of your diet to see if your skin improves.

5 Foods for Healthy Skin

quicklist: 4 category:12 Best and Worst Foods for Psoriasis title:Best: Grains url: text: Grains such as whole-grain bread, cereal, and pasta; oatmeal; and brown rice are another component of an overall healthy diet. Like fruits and vegetables, grains also 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. Legumes such as beans and lentils also have antioxidants and fiber, so include them in your diet as well.

Best Superfoods for Weight Loss

quicklist: 5 category:12 Best and Worst Foods for Psoriasis title:Worst: Alcohol url: text: Alcohol is thought to trigger psoriasis outbreaks, possibly by increasing inflammation. And drinking can interfere with how well your medications are working and may even be dangerous when mixed with certain psoriasis treatments such as methotrexate. If your psoriasis is uncontrolled, consider cutting back or eliminating alcohol to see if symptoms improve.

quicklist: 6 category:12 Best and Worst Foods for Psoriasis title:Best: Lean meats url: text: If you eat meat, choose lean types such as white-meat chicken or turkey. Some people with psoriasis report anecdotally that their condition seems to improve if they limit red meat. Fatty red meats have been linked to increased inflammation in the body. If you want to occasionally eat red meat, try less fatty cuts like lean flank steak or sirloin.

quicklist: 7 category:12 Best and Worst Foods for Psoriasis title:Worst: Refined sugar url: text: Processed sugar is a villain for health in general and possibly for psoriasis. Excess sugar intake may not only promote inflammation, it’s also a major contributor to weight gain and as we know, being overweight can aggravate your psoriasis. Stay away from added sugar, but be aware: This may require careful reading of food labels as sugar is added to a wide variety of packaged foods.

quicklist: 8 category:12 Best and Worst Foods for Psoriasis title:Worst: Fried foods url: text: Let’s face it. We can’t think of any reason why fried foods are good for you. Keep clear of fried foods either at home or at fast-food joints. If you want to semi-splurge, do it occasionally. These types of foods are known to promote inflammation in the body, which may be one reason they are also associated with a higher risk of heart disease and other health conditions.

quicklist:9 category:12 Best and Worst Foods for Psoriasis title:Worst: Gluten url: text: Some people find that eliminating gluten from their diet helps improve their psoriasis symptoms. This makes sense if you have an underlying intolerance to this protein, which is found in wheat, rye, or barley. A gluten-free diet can be tricky to follow (and expensive), so ask your doctor to screen you for gluten intolerance before eliminating this from your diet. Cutting gluten out of your diet if you don’t have a gluten intolerance can end up costing you money and making it more challenging to follow a healthy diet.

quicklist:10 category:12 Best and Worst Foods for Psoriasis title:Best: Nuts and avocadoes url: text: Fats in general get a bad rap, but there are such things as “good fats.” These include the polyunsaturated fats found in nuts, vegetable oils, and avocados, and monounsaturated fats found in soybean oil, walnuts, flaxseed, and certain fish. They’re good for you in general (when taken in moderation, of course—they still can pack in the calories). Stay away from saturated fats and trans fats, which may increase inflammation in the body.

quicklist:11 category:12 Best and Worst Foods for Psoriasis title: Worst: Dairy url: text: Some people with psoriasis report that cutting back on dairy products also eases their symptoms. Scientists haven’t found a reason why this might be true, but trial-and-error may give you an idea if dairy should be off your list. If you find dairy is okay for you, make sure you pick fat-free, 1% fat, or low-fat milk, cheese, and other dairy products—they’re better for your heart health. Some people with psoriasis have found that soy milk is a good substitute for cow’s milk.

quicklist:12 category:Worst: Dairy title:Best: Blueberries url: text: Not only do blueberries have anti-inflammatory properties, but also lots of vitamin C, manganese (good for bone health), and fiber. All this while low in fat. Other fruits that may have anti-inflammatory properties include mangoes, strawberries, and figs. But you really can’t go wrong with any fruits, which are right up there with vegetables on the “good-for-you” list. Scientists are only just beginning to uncover other healthful properties of fruits. Blueberries, for instance, may also boost memory and fight heart disease.

This article originally appeared on Health.com.

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