Anti-inflammatory eating and lifestyle
Everyday food and habits that support your health, and what the research does and does not show for your skin.
Reviewed by Raashid Haque, MD · For education only
In 30 seconds
A pattern, not a diet
Mostly whole foods. Many versions exist, and none is proven best for skin.
Support, not a cure
It may help some skin conditions a little. It works alongside your care, never instead of it.
Small steps last
One change at a time beats a big overhaul. Track what you notice.
What the plate looks like
- Half: vegetables and fruit
- A quarter: whole grains
- A quarter: fish, beans, nuts
Olive oil to cook. Water or unsweetened tea to drink.
Foods, seeds, oils and herbs to explore
Foods, seeds, oils, herbs and drinks that many people choose for their anti-inflammatory effect in the body. Tap a tile to see what it is, what the research shows, and what to watch for.
Everyday foods
Good for general health, and part of most anti-inflammatory eating patterns.
Seeds and oils
Natural fats from plants and fish, used in food. Choose the food form first.
Herbs, spices, drinks and vinegar
Easy flavor and swaps. Enjoy them as food and drink.
Foods people ask about
Sugar, refined carbs, processed foods, nitrates and seed oils are on the Foods to reduce page.
For your skin concern
Tap a condition for its full page and picks.
Beyond food
Sleep Early
Poor sleep is linked with more inflammation in the body. Steady sleep habits are low risk.
Stress Early
Stress can make some skin conditions flare. Calming habits you enjoy are worth trying.
Movement Promising
Activity supports overall health and weight, which matters in psoriasis and HS. Rinse and change after sweating.
Start small
- Add one vegetable or fruit to a meal you already eat.
- Swap some refined grains for whole grains.
- Choose fish, beans or lentils more often.
- Cook with olive oil more often.
- Trade some sugary drinks for water or unsweetened tea.
A SAMPLE DAY, NOT A PRESCRIPTION
- Breakfast: oatmeal with berries and walnuts
- Lunch: lentil and vegetable soup, whole grain bread
- Snack: an apple with a small handful of nuts
- Dinner: baked salmon or chickpeas, roasted vegetables, brown rice
- Drinks: water, unsweetened tea
Your culture, budget, allergies and tastes matter more than any template.
Track what helps
- Keep a simple food and skin diary for several weeks, not days.
- Note the date, what you ate, and how your skin looked or felt.
- Change one thing at a time.
- Remember that skin naturally flares and calms on its own, so a change may be a coincidence.
Before you change your diet
- A true food allergy is not the same as "inflammation." Swelling, trouble breathing, vomiting or hives soon after eating need medical care.
- Do not drop foods on your own, especially for children and in eczema.
- Very restrictive diets can lack key nutrients. If food is a hard topic for you, a clinician or dietitian can help.
- Children, pregnancy and breastfeeding: talk with your clinician first.
- Do not stop prescribed treatment because of a diet change.
Questions for your doctor or dietitian
- Does food affect my specific skin condition?
- Are there foods I should avoid because of a real allergy or my medicines?
- Are any supplements safe for me?
- How can I eat well on my budget and within my culture?
- How long should I try a change before deciding?
How to read the labels
- EstablishedSupported by good trials or guidelines.
- PromisingSome good signals. More research is needed.
- EarlySmall or preliminary studies.
- AnecdotalReported by individuals, not tested well.
Sources
For education only. DermDad does not diagnose or treat any condition. Food is usually added to care, not a replacement for it.