Psoriasis Breakfast Ideas for Clearer Skin
Skipping breakfast has always been a health no-no. Research has shown that individuals who skip breakfast are 27% more likely to develop heart disease. As skin condition sufferers, we are more susceptible to heart problems, so it is vital for us to have a nutritious psoriasis breakfast.
Understand the Link between Diet and Psoriasis
While there is no specific diet that has been proven to cure psoriasis, research has shown that certain foods can trigger or worsen symptoms. These include processed foods, sugary drinks, and alcohol. On the other hand, a diet rich in fruits, vegetables, whole grains, and lean proteins can help reduce inflammation and improve overall health, which may in turn help manage psoriasis symptoms. It's important to work with a healthcare professional to determine what foods may be triggering your symptoms and to develop a personalized nutrition plan.
Choose Anti-Inflammatory Foods
When it comes to managing psoriasis symptoms, choosing anti-inflammatory foods can be key. These include foods rich in omega-3 fatty acids, such as fatty fish like salmon and sardines, as well as nuts and seeds like flaxseed and chia seeds. Other anti-inflammatory foods include colorful fruits and vegetables like berries, leafy greens, and sweet potatoes. Incorporating these foods into your breakfast can help start your day off on the right foot and set you up for success in managing your psoriasis symptoms.
Incorporate Omega-3 Fatty acids into your Psoriasis Breakfast
Omega-3 fatty acids are known for their anti-inflammatory properties, which can help manage psoriasis symptoms. To incorporate them into your breakfast, try adding some fatty fish like salmon or sardines to your morning meal. You can also sprinkle some flaxseed or chia seeds on top of your yoghurt or oatmeal for an added boost of omega-3s. Another option is to make a smoothie with berries and a handful of spinach, which are both anti-inflammatory foods rich in antioxidants.
Avoid Trigger Foods
While it’s important to incorporate anti-inflammatory foods into your breakfast, it’s equally important to avoid trigger foods that can worsen psoriasis symptoms. Common trigger foods include processed foods, sugary drinks, and alcohol. It’s also a good idea to limit your intake of gluten and dairy, as some people with psoriasis may have sensitivities to these foods. By avoiding trigger foods and incorporating anti-inflammatory options, you can better manage your psoriasis symptoms and start your day off on the right foot.
Experiment with Different Breakfast Options
When it comes to managing psoriasis symptoms through diet, it’s important to experiment with different breakfast options to find what works best for you. Some great anti-inflammatory breakfast options include oatmeal with berries and nuts, a smoothie with spinach and avocado, or a vegetable omelet with whole-grain toast. By trying out different options and paying attention to how your body responds, you can find the perfect breakfast to help manage your psoriasis symptoms.
Breakfast Ideas for Psoriasis Sufferers
- Oatmeal – Oats are a great breakfast idea for psoriasis. They are full of fibre, which helps us feel full. Fibre is linked to maintaining a healthy weight, and a lowered risk of diabetes. Oats also can help regulate blood sugar. Add flaxseeds or blueberries for further benefits.
- Berry Smoothie Bowl Berries are packed with antioxidants, which can help protect your skin from damage caused by free radicals. Blend together your favourite berries with almond milk and top with granola and sliced almonds for a delicious and nutritious breakfast bowl.
- Eggs- Before you choose eggs for breakfast, check that you don’t have a sensitivity by following The Elimination Diet, as this is something that does affect psoriasis sufferers. If eggs don’t seem to trigger your skin, they are one of the best morning foods available! Eggs are full of Omega-3, which is beneficial for psoriasis. They are also anti-inflammatory, a major plus for skin condition sufferers. You may prefer to have it in an omelette and add additional veggies such as spinach and mushroom. Onions are a great topping, as they are one of the top sources of quercetin.
- Quinoa Breakfast Bowl- Quinoa is a great source of protein and fibre, which can help keep you full and satisfied throughout the morning. Top your quinoa bowl with fresh fruit, nuts, and a drizzle of honey for a sweet and satisfying breakfast.
- Psoriasis Support Smoothie- Our Psoriasis Support Smoothie is packed full of hugely beneficial nutrients. For even more advantages, take as a part of your Psoriasis Supplement Schedule
- Sweet Potato Hash with Eggs- Sweet potatoes are high in vitamin A, which can help improve skin health. Sautee diced sweet potatoes with onions and peppers and top with a fried egg for a hearty and nutritious breakfast.
- Fruit- There’s a whole post here about which fruits you should eat and which you should avoid if you have eczema or psoriasis. Sprinkle cinnamon on your fruit for extra goodness, as this promotes digestive health.
- Granola- Rather than buy granola bars in the supermarket, make your own at home. The pre-brought variety can often contain high amounts of sugar and preservatives. Choose almond or peanut butter as your key ingredient. These are full of fibre & good fats.
- Breakfast Burrito- Add Spinach and Avocado with scrambled eggs, and salsa in a whole wheat tortilla for a delicious and nutritious breakfast burrito. The spinach and avocado provide a great source of vitamins and minerals, while the eggs provide protein to keep you full and satisfied.
- Pancakes- Our pancake recipe is gluten and dairy-free, making it ideal for psoriasis sufferers who have food intolerances. The ingredients couldn’t be simpler. All you need is 2 eggs and 1 banana. Mash the banana and stir the egg to create your pancake mixture. You can add flavourings, nut butter or fruit to taste.
- Yoghurt- Yoghurt containing probiotics can be highly beneficial for psoriasis sufferers. Go for a low/non-sugar variety, preferably organic. Be wary if you have a sensitivity to dairy. Greek yoghurt is high in protein and probiotics, which can help support a healthy gut and immune system. Layer your yoghurt with fresh fruit, granola, and a drizzle of honey for a delicious and nutritious breakfast parfait.
- Avocado Toast with Smoked Salmon- Avocado is a great source of healthy fats and vitamin E, which can help reduce inflammation associated with psoriasis. Top your avocado toast with smoked salmon for an added boost of omega-3 fatty acids, which have been shown to improve skin health.
Breakfast foods to avoid:
- Eggs- As mentioned previously, eggs are a trigger for some psoriasis. Cut them out as much as you can if eggs cause your skin to flare up.
- Tomatoes- Tomatoes belong to a family of foods referred to as Nightshades. These foods are theorised to cause flare-ups in psoriasis sufferers.
- Pastries/Croissants- The heavy gluten and sugar content can cause irritation.
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Anti-Inflammatory Breakfast Cookbook- Stephanie Bennett
