Some people with psoriasis find that eating different foods triggers their skin condition. Others find that a particular diet helps them feel better. Although maintaining a specific diet isn’t enough to prevent psoriasis, it is often one intervention that people try to reduce psoriasis flare-ups. One potential psoriasis trigger that MyPsoriasisTeam members have wondered about is peanut butter. As a member asked, “Peanut butter? Good or bad?”

Several members have noticed worsened psoriasis symptoms after eating peanut butter. One described their experience: “I don’t usually make a habit of eating peanut butter, so it was noticeable the next day that my skin was worse.”

Another shared, “Now I know that is why I have my flare-up after eating peanut butter.”

A third MyPsoriasisTeam member agreed, writing, “I got lazy with my lunches and started eating PB sandwiches because they were quick and easy. And now, my psoriasis seems worse. This is the only thing I can think of that’s changed.”

Here is what you need to know about peanut butter and psoriasis. As always, talk to your dermatologist or a health care provider before making changes to your diet or adding new products to your psoriasis management regimen.

Peanuts and Allergies

Some people with psoriasis find that their symptoms flare when they eat foods that they are allergic or sensitive to, because these foods trigger an immune system response. If you have an allergy or sensitivity to peanuts, eating peanut butter could make your psoriasis worse.

People who have true peanut allergies usually know it because they’ve been diagnosed with the allergy or experienced allergic reactions in the past. Some reactions to peanut allergies include hives, wheezing, vomiting, tightness in the throat, and swelling. In some cases, this allergy can be life-threatening.

However, people with mild to moderate sensitivities or intolerances may not have these symptoms. They’ll likely need to consult with an allergist or a nutrition professional to figure out if they need to eliminate peanuts from their diet.

Is Peanut Butter Inflammatory?

Peanuts and peanut butter on their own are not believed to be inflammatory foods. One study found that inflammatory markers in the body were actually reduced after participants started eating more peanuts and peanut butter. This was a study of the general population, not specifically people with psoriasis. However, some ingredients that are added to peanut products and peanut butter may lead to inflammation.

Food and Inflammation

Some people with psoriasis try to reduce inflammation in the body through diet. Although lowering overall inflammation may not cure your psoriasis, it may lessen your symptoms of psoriasis and may help you feel better.

Many foods are linked to inflammation, including added sugars, ultraprocessed foods, alcohol, dairy products, and gluten. Some people with psoriasis find that avoiding these items helps them feel better. Note that a gluten-free diet usually only helps people who also live with celiac disease.

For this reason, it’s important to check the ingredients list of any peanut or peanut butter products you plan to buy. You’ll want to avoid purchasing brands with sugar or other additives that may cause inflammation.

Omega-6 Fatty Acids

Peanut butter can sometimes have high amounts of omega-6 fatty acids because of added refined oils. These refined oils can include corn, sunflower, soybean, and palm oil, depending on how they were processed.

Omega-6 fatty acid intake and health overall is still being debated, especially concerning skin conditions like psoriasis. Some research has suggested that omega-6 fatty acids can increase inflammation throughout the body and inhibit the anti-inflammatory properties of other substances, like omega-3 fatty acids. Thus, too many omega-6 fatty acids may contribute to increased inflammation. Although omega-6 fatty acids are an essential part of a balanced diet, some proponents of the anti-inflammatory diet recommend limiting the consumption of omega-6s.

Ultimately, the harms and benefits of eating omega-6s with psoriasis are debated. It may be that some people are more sensitive to the inflammatory compounds produced by these acids than others.

No matter your level of sensitivity, however, it’s important not to eliminate omega-6s. They are essential to a balanced diet and offer many health benefits, including:

• Lowering LDL (“bad” cholesterol) and raising HDL (“good” or beneficial cholesterol), which help to reduce the risk of cardiovascular diseases (heart disease)
• Keeping the body’s sensitivity to insulin high

Omega-3 Fatty Acids

Instead of cutting a nutrient essential to overall health, make sure you balance omega-6 fatty acids with your consumption of omega-3 fatty acids. Omega-3 fatty acids are found in fatty fish — such as salmon and sardines — as well as nuts and seeds, like walnuts and chia seeds. Fish oil supplements are also a good source of omega-3s.

Omega-6 to Omega-3 Fatty Acid Ratio

Intake of omega-6 fatty acids in Western diets has increased overall in the last century, but omega-3 fatty acid intake has not. This change has led to a shift in the consumption of omega-6 to omega-3 fatty acid ratio. It has been estimated that in Western diets, about a 16:1 ratio is consumed, although a 4:1 maximum ratio is recommended. This change in the ratio has been suggested to be a main contributor to increasing inflammation in the body. As noted above, decreasing omega-6 and increasing omega-3 fatty acids may lead to a more balanced ratio and overall diet.

Finding a balance between omega-6 and omega-3 fatty acids can be difficult. If you’re struggling to figure out what to eat to get the right balance of fatty acids, talk to your dermatology team or work with a registered dietitian. These professionals can help you try different dietary options until you find one that works for you.

Alternatives To Consider

If general store-bought peanut butter makes your psoriasis worse, you might try an all-natural variety. Other types of nuts and seeds have healthful benefits that may not promote flare-ups, including almonds, walnuts, chia seeds, and flaxseeds.

Natural Peanut Butter

Before you eliminate peanut butter, try eating the all-natural kind. Many types of peanut butter sold in grocery stores have quite a bit of sugar, which can trigger inflammation, boost blood sugar, and worsen psoriasis symptoms. Some natural peanut butters won’t have any added sugar, so it may not make your symptoms worse. Always check the nutrition label first. Some kinds of peanut butter listed as “natural” will still use some added sugars and refined seed oils because the definition of “natural” is not regulated by the Food and Drug Administration (FDA).

If you can’t find natural peanut butter, try making your own. Get some roasted peanuts and grind them in a food processor or a blender until you have peanut butter at a texture you can eat.

Almonds

Almonds are high in healthy fats that help reduce cholesterol and have enough fiber to fill you up. They may even help lower your C-reactive protein (CRP) levels, which serve as an indicator of how much inflammation you have in your body. When these levels are down, you may experience fewer psoriasis symptoms.

You can eat almonds by themselves or buy them slivered and add them to salads, rice, and more.

Walnuts

Walnuts are extremely high in omega-3 fatty acids, so they can help you achieve a better balance between those and the omega-6s. They have also been shown to lower CRP levels, lower blood pressure, reduce stress on the heart, and lower bad cholesterol.

Walnuts are great by themselves as a snack, but some people find their taste overwhelming. You can eat them with tart fruit, like apples or cherries, or add them instead of meat to dishes like stir-fries.

Seeds

If you’re looking for that particular crunch or texture that often comes with eating nuts, try adding seeds instead.

Chia seeds are high in omega-3s, so they may help reduce chronic inflammation in your body. These can develop almost a puddinglike consistency when given time to absorb liquid, so they are great additions to smoothies, yogurt, and oatmeal. They can also be added to fruits cooked down on the stovetop to create a lower-sugar jam.

Flaxseeds are one of the best plant sources of omega-3s. You may need to grind them up or crush them for your body to be able to access that goodness. You can usually buy flaxseed meal, or you can make it yourself with a grinder or even a mortar and pestle. Most people don’t enjoy eating flaxseeds alone, but they are easy to add to cereal, oatmeal, or smoothies. They can also be used in baked goods.

Find Your Team

On MyPsoriasisTeam, the social network for people with psoriasis and their loved ones, more than 123,000 members come together to ask questions, give advice, and share their stories with others who understand life with psoriasis. It won’t be long before you have the support you need to live well with psoriasis or psoriatic arthritis.

Are you looking for a diet that might help your psoriasis? Have you found that eating peanut butter makes you feel either better or worse? Share your questions and experiences in the comments below or by posting on your Activities page.