Easy Snacks for Your Anti-Psoriasis Diet (2024)

Watching what you eat may help you reduce psoriasis flares.

If you live withpsoriasis,you may find that certain foods cause your immune system to “misfire,” triggering the inflammation that can result in those all-too-familiar skin patches.

“I do believe patients who tell me that dietary and lifestyle changes affect their skin,” saysJessica Krant, MD,a dermatologist atLaser & Skin Surgery Center of New Yorkand an assistant clinical professor of dermatology at SUNY Downstate Medical Center in New York City.

Still, the scientific evidence linking diet and psoriasis flares is inconclusive. “Some people sayglutenmakes symptoms worse, others say that sugar and sweets cause flare-ups. But we don’t have great data to confirm that,” saysDelamo Bekele, MBBS,arheumatologistand an assistant professor at the Mayo Clinic in Rochester, Minnesota.

But it’s a good bet thatpeople with psoriasiswill benefit from aMediterranean dietthat emphasizes fruits and vegetables, legumes, whole grains, fish, nuts, and extra-virgin olive oil. Astudy in JAMA Dermatologyfound that participants who followed a Mediterranean diet had mildersymptoms of psoriasisthan those who didn’t.

Plus,the Mediterranean dietmay help you lose excess pounds if you’re overweight, which can also easepsoriasis symptoms, according to Dr. Bekele. And as the JAMA Dermatology study noted, the Mediterranean diet may also decrease risks from some serious comorbidities associated with psoriasis, such as cardiovascular disease and metabolic syndrome.

The snacks below all focus onanti-inflammatory ingredients. Reach for them when you have a craving — and rest easy knowing you are nourishing yourself in the best way possible.

RELATED:8 Foods That Affect Psoriasis

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Pineapple With Walnut Topping

When hunger hits, snack on satiating, unprocessed foods like nuts.

Walnuts are a good source ofomega-3 fatty acids, which have been found to reduce inflammation, according to theNational Psoriasis Foundation (NPF).Interestingly, according to the NPF, some people with psoriasis have too few omega-3s and too many omega-6s, which tend to increase inflammation.

As forpineapples, an enzyme in the fruit called bromelain is thought to have its own anti-inflammatory properties, according to astudy. (Bonus: Bromelain also has cancer-fighting properties, the study noted.)

For a super-simple snack, top 1 cup fresh, unsweetenedpineapplechunks with 1 tablespoon (tbsp) chopped walnuts.

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Oatmeal With Blueberries and Flaxseed

Groundflaxseedcontains about 2.5 grams of alpha-linolenic acid (ALA), a type of omega-3 fatty acid — and that’s more than twice the daily minimum recommendation for women. “Flaxseedis also anti-inflammatory,” says Bekele.

Blueberriesare anothersuperfood. Aresearch review published in2022 confirmed that theberrieshave anti-inflammatory properties, among their many other health benefits.

For a filling breakfast or afternoon snack, combine 1 cup cookedoatmeal, 1 tbsp ground flaxseed, and ¾ cupblueberries.

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Pumpkin Butter on a Rice Wafer or Roasted Pumpkin Seeds

Pumpkin seed butter is a great plant-based sourceof inflammation-fighting ALAs, says the natural healthcare practitionerMark Mincolla, PhD, who is based in Cohasset, Massachusetts. For a smart snack option, he recommends spreading the butter on an organic rice cake and topping with a sugar-free, all-fruit spread.

Pumpkin seeds are both heart-healthy and anti-inflammatory, according to aresearch review. Toss wholepumpkin seeds with olive oil and roast at 325 degrees for about 30 minutes, then finish with a sprinkle of garlic powder or Cajun seasoning for a flavor boost.

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Hummus and Vegetables

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Papaya-Avocado Salad

This snack-size salad featurespapaya, a tropical fruitrich in the antioxidant beta-carotene, and avocado, which is chock-full of antioxidants and omega-3 fatty acids.

Dice one papaya and one avocado and combine with ¾ cup sliced jicama and 2 tbsp toasted walnuts. Drizzle with 2 tbsp of low-fat raspberry vinaigrette.

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Trail Mix With Pumpkin Seeds and Dried Cherries

For a psoriasis-friendly snack, try making your own trail mix with pumpkin seeds and walnuts, along with dried, unsweetened fruit like blueberries, strawberries, figs, andmangoes. You may also want to throw in some dried tart cherries, which are rich in anthocyanins, a type of antioxidant. A study published inNutrients found that a diet high in anthocyanins may counter inflammation (not to mention obesity).

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Additional reporting by Paula Derrow.