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Fermented Foods for Psoriasis
Superfood Healing
If you’re dealing with psoriasis, you’re not alone—and I want you to know there are powerful, natural ways to support your healing. One of the most profound changes you can make is to support your gut microbiome. Why? Because the gut-skin connection is very real. And when the gut is inflamed or imbalanced, it often shows up on the skin. Let me show you how fermented foods can help your body rebalance and bring relief from the inside out.
🦠 How Fermented Foods Help with Psoriasis
1. Modulate the Immune System
Psoriasis involves an overactive immune response. Probiotics from fermented foods can help regulate this response by promoting immune tolerance and reducing inflammatory markers.
Certain strains like Lactobacillus reuteri [1]and Lactobacillus plantarum [2] are known to reduce pro-inflammatory cytokines like TNF-α and IL-6, both elevated in psoriasis.
2. Restore Gut Barrier Function
People with psoriasis often have signs of leaky gut (intestinal permeability), which allows inflammatory molecules and toxins to enter the bloodstream and worsen symptoms.
Fermented foods rich in probiotics help seal the gut lining and strengthen the intestinal barrier.
3. Balance the Microbiome
Individuals with psoriasis typically have a disrupted gut microbiome with reduced diversity.[3]
Fermented foods increase microbial diversity and populate the gut with beneficial bacteria, creating a healthier microbial environment that can calm systemic inflammation.[4]
4. Produce Anti-Inflammatory Compounds
Fermented foods generate short-chain fatty acids (SCFAs) like butyrate during digestion, which have strong anti-inflammatory effects and promote skin healing.
SCFAs also influence gene expression related to inflammation and immunity.
5. Support Detoxification
Some fermented foods like kombucha support liver function and help clear toxins that can trigger flare-ups in psoriasis.
Helpful Probiotic Foods for Psoriasis
| Strain | Benefit | Where to Find It |
|---|---|---|
| L. kefiri | Known to suppress Inflammation | In Kefir |
| L. plantarum | Helps rebuild the gut lining | In Kefir and cultured vegetables |
| L. reuteri | Boosts T-reg cells to reduce autoimmune flare-ups | In L. reuteri starter |
| Saccharomyces boulardii | Supports healing the gut and expels harmful pathogens | In kombucha and kefir soda |
Anti-Inflammatory Diet Support
You're likely already making smart changes, but here are a few powerful additions to help your body heal and your skin glow:
💧 Add omega-3s: flax, chia seeds, walnuts, or wild salmon
🚫 Remove processed sugars: they feed inflammatory microbes
🍇 Include polyphenol-rich foods: berries, green tea, olive oil, Simple Reds
🧡 Add zinc-rich foods: pumpkin seeds, mushrooms, spinach
Healing from psoriasis is a journey, and fermented foods are some of the most powerful tools to support you on your way. Start slow, trust your body, and be patient with the process. I’ve seen firsthand how these living foods can transform not just gut health, but skin, energy, and joy too. You’re not just feeding your body—you’re nourishing a whole world of microbes that are here to help you thrive. ❤️
The Best Fermented Foods For Psoriasis
Kefir – A Gentle Start
- Rich in beneficial Lactobacillus strains
- Contains L. kefiri, known to suppress inflammation
- If dairy is an issue, try coconut milk kefir or kefir soda
How to use: Start with 1–2 tablespoons daily. Let your body adjust, then gradually work up to ½–1 cup a day. Trust your gut—literally!
Fermented Vegetables with L. plantarum– Brine First, Then the Crunch
- Include sauerkraut, kimchi, cultured carrots, or beets
- These provide probiotics *and* prebiotics to feed your good microbes
Tip: If you're sensitive, begin with just a teaspoon of the brine. Then slowly add 1–2 tablespoons of the vegetables themselves daily.
Yogurt with L. reuteri
- L. reuteri encourages immune tolerance and reduces systemic inflammation
I’ve seen so many people benefit from these strains. You can find them in specific yogurt starters I love and use often.
Kombucha – For Liver Support and Microbial Diversity
- Helps gently detox the liver (a key organ in skin health)
- Improves microbial diversity in the gut
Caution: If you're sensitive to yeast or histamines, start very slowly or consult with a practitioner first.
You can start with any of these and increase slowly. Fermented foods offer a gentle, natural, and scientifically backed approach to improving psoriasis symptoms. By targeting the root causes — gut dysbiosis, inflammation, immune imbalance, and poor detoxification — they can help reduce flare-ups, heal the gut-skin connection, and promote long-term skin health. I have seen people do the best when they incorporate all of them.
If you experience histamine responses from food, I suggest using L. reuteri to restore balance and conquer SIBO. Then add the other fermented foods in as you start to heal. Histamine responses mean your gut microbiome needs healing. Check out this article.
Listen To My Podcast
If you’re struggling with psoriasis, there is hope—and it begins in the gut. In this episode, I share how fermented foods like kefir, cultured vegetables, kombucha, and L. reuteri yogurt can help calm inflammation, restore gut balance, and bring relief to your skin. You’ll learn about the powerful probiotic strains that support immune regulation and healing, plus practical tips for getting started gently. These living foods have helped so many find lasting relief—and they might just help you too.
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