Easy Snacks for Your Anti-Psoriasis Diet
Skin ConditionsPsoriasis
Explore This Topic

6 Easy Snacks for Your Anti-Psoriasis Diet

These anti-inflammatory treats will satisfy your cravings, boost your overall health, and possibly reduce your risk of a psoriasis flare.
By
Updated on June 13, 2025
by

Next up video playing in 10 seconds

6 Easy Snacks for Your Anti-Psoriasis Diet

These anti-inflammatory treats will satisfy your cravings, boost your overall health, and possibly reduce your risk of a psoriasis flare.

If you live with psoriasis, 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. While there’s no one diet that’s recommended for psoriasis, if you eat foods that are anti-inflammatory — high in antioxidants and healthy fats, low in saturated fat and added sugars — and limit those that are associated with inflammation, you may have a better time managing your symptoms.

This goes for snacks, too. These anti-inflammatory treats will keep you full between meals, boost your overall health, and potentially lower your risk of a psoriasis flare.

1

Pineapple With Walnut Topping

pineapple with walnuts
Walnuts are a good source of omega-3 fatty acids, which have been found to reduce inflammation, according to the National Psoriasis Foundation (NPF).

As for pineapples, an enzyme in the fruit called bromelain is thought to have its own anti-inflammatory and cancer-fighting properties, according to research.

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

2

Oatmeal With Blueberries and Flaxseed

oatmeal with blueberries and flax seed
“Flaxseed is anti-inflammatory,” says Delamo Bekele, MBBS, a rheumatologist at the Mayo Clinic in Rochester, Minnesota. One tbsp of ground flaxseed contains about 2.2 grams (g) of alpha-linolenic acid (ALA), a type of omega-3 fatty acid — and that’s twice the daily minimum recommendation for women.

Blueberries are another superfood. A research review confirmed that the berries have anti-inflammatory properties, among their many other health benefits.

For a filling breakfast or afternoon snack, combine 1 cup cooked oatmeal, 1 tbsp ground flaxseed, and ¾ cup blueberries.

3

Nut and Seed Butters on a Rice Wafer

nut butter on a rice cake

Pumpkin seed butter is a great plant-based source of inflammation-fighting ALAs, says the natural healthcare practitioner Mark 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.

Or try almond butter. Almonds have anti-inflammatory compounds

 and they also provide you with some protein and fiber. Just remember that nuts are calorie-dense, so consume them in moderation.

4

Hummus and Vegetables

hummus in a bowl with vegetables on the side
Antioxidants, found in abundance in different kinds of produce, can also help fight inflammation. For a hefty dose, assemble a variety of vegetables — carrot sticks, pea pods, celery, sliced cucumbers — and serve with hummus for dipping. The chickpeas in hummus are a great source of plant-based protein and are full of vitamins and minerals, including choline — good for your nervous system — along with folate, magnesium, potassium, iron, and vitamins A, E, and C.

5

Papaya Avocado Salad

papaya and avocado

This snack-size salad features papaya, a tropical fruit rich 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.

6

Trail Mix With Pumpkin Seeds and Dried Cherries

trail mix
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, and mangoes. You may also want to throw in some dried tart cherries, which are rich in anthocyanins, a type of antioxidant. Research suggests that a diet high in anthocyanins may counter inflammation (not to mention obesity).

Pumpkin seeds are both heart-healthy and anti-inflammatory, according to a research review.

 Toss whole pumpkin 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.

The Takeaway

  • There’s no specific diet for psoriasis, but eating foods that are anti-inflammatory and avoiding foods that promote inflammation may improve your symptoms.
  • Anti-inflammatory foods are high in antioxidants and healthy fats. Foods that are high in added sugar, refined carbs, and saturated fat lead to inflammation.
  • Snacking on combinations of anti-inflammatory foods such as fruits and vegetables, legumes, nuts and seeds, and whole grains is a good way to get the nutrients you need without aggravating your psoriasis symptoms.

Additional reporting by Paula Derrow.

Meet Our Experts
See Our Editorial PolicyMeet Our Health Expert Network
Reyna-Franco-bio

Reyna Franco, RDN

Medical Reviewer
Member of American College of Lifestyle Medicine

Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American College of Lifestyle Medicine and has a master's degree in nutrition and exercise physiology from Columbia University.

In her private practice, she provides medical nutrition therapy for weight management, sports nutrition, diabetes, cardiac disease, renal disease, gastrointestinal disorders, cancer, food allergies, eating disorders, and childhood nutrition. To serve her diverse patients, she demonstrates cultural sensitivity and knowledge of customary food practices. She applies the tenets of lifestyle medicine to reduce the risk of chronic disease and improve health outcomes for her patients.

Franco is also a corporate wellness consultant who conducts wellness counseling and seminars for organizations of every size. She taught sports nutrition to medical students at the Albert Einstein College of Medicine, taught life cycle nutrition and nutrition counseling to undergraduate students at LaGuardia Community College, and precepts nutrition students and interns. She created the sports nutrition rotation for the New York Distance Dietetic Internship program.

She is the chair of the American College of Lifestyle Medicine's Registered Dietitian-Nutritionist Member Interest Group. She is also the treasurer and secretary of the New York State Academy of Nutrition and Dietetics, having previously served in many other leadership roles for the organization, including as past president, awards committee chair, and grant committee chair, among others. She is active in the local Greater New York Dietetic Association and Long Island Academy of Nutrition and Dietetics, too.

See full bio
Marie Suszynski

Marie Suszynski

Author

Marie Suszynski is a Pennsylvania-based freelance health journalist who writes authoritative stories on a wide range of topics, including diabetes, arthritis, and more with a focus on highly detailed, easy-to-follow tips to help readers transform their lives. Her work has appeared in WebMD, Reader's Digest, and Prevention.

Suszynski is the coauthor of But I’m Hungry! 2 Steps to Beating Hunger and Losing Weight Forever and has contributed to more than a dozen Prevention-branded books about diabetes, nutrition, weight loss, and menopause (Prevention’s Ultimate Women’s Guide to Health and Wellness, Energy for Everything, Natural Hormone Solutions). She holds a master's degree from the Medill School of Journalism at Northwestern University.

See full bio
See Our Editorial PolicyMeet Our Health Expert Network
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Dietary Modifications. National Psoriasis Foundation. February 3, 2025.
  2. Hikisz P et al. Beneficial Properties of Bromelain. Nutrients. November 29, 2021.
  3. Alpha-Linolenic Acid Infomation. Mount Sinai.
  4. Takić M et al. Current Insights into the Effects of Dietary α-Linolenic Acid Focusing on Alterations of Polyunsaturated Fatty Acid Profiles in Metabolic Syndrome. International Journal of Molecular Sciences. April 30, 2024.
  5. Vahapoglu B et al. Recent Studies on Berry Bioactives and Their Health-Promoting Roles. Molecules. December 24, 2021.
  6. Barreca D et al. Almonds (Prunus Dulcis Mill. D. A. Webb): A Source of Nutrients and Health-Promoting Compounds. Nutrients. March 1, 2020.
  7. Nuts and Your Heart: Eating Nuts for Heart Health. Mayo Clinic. November 15, 2023.
  8. What Are Chickpeas and Are They Healthy? Cleveland Clinic. January 13, 2022.
  9. Lee Y et al. Dietary Anthocyanins against Obesity and Inflammation. Nutrients. October 1, 2017.
  10. Speer H et al. Anthocyanins and Human Health — a Focus on Oxidative Stress, Inflammation, and Disease. Antioxidants. April 28, 2020.
  11. Dotto JM et al. The potential of pumpkin seeds as a functional food ingredient: A review. Scientific African. November 1, 2020.