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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 Marie SuszynskiMedically Reviewed by Ross Radusky, MDReviewed: July 6, 2021Medically Reviewed Next up video playing in 10 seconds
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. “I do believe patients who tell me that dietary and lifestyle changes affect their skin,” says Jessica Krant, MD, a dermatologist at Laser & Skin Surgery Center of New York and an assistant clinical professor of dermatology at SUNY Downstate Medical Center in Brooklyn, New York. Still, the scientific evidence linking diet and psoriasis flares is inconclusive. “Some people say gluten makes symptoms worse, others say that sugar and sweets cause flare-ups. But we don’t have great data to confirm that,” says Delamo Bekele, MBBS, a rheumatologist and an assistant professor of medicine at the Mayo Clinic in Rochester, Minnesota. But it’s a good bet that people with psoriasis will benefit from a Mediterranean diet that emphasizes fruits and vegetables, legumes, whole grains, fish, nuts, and extra-virgin olive oil. A study published in September 2018 in JAMA Dermatology found that participants who followed a Mediterranean diet had milder symptoms of psoriasis than those who didn’t. Plus, the Mediterranean diet may help you lose excess pounds if you’re overweight, which can also ease psoriasis symptoms, according to Dr. Bekele. The snacks below all focus on anti-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 Psoriasis42 Pineapple With Walnut Topping
Adobe Stock; Tatyana Sidyukova/Adobe StockWhen hunger hits, snack on satiating, unprocessed foods like nuts. Walnuts are a good source of omega-3 fatty acids, which have been found to reduce inflammation, according to the National 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 for pineapples, an enzyme in the fruit called bromelain is thought to have its own anti-inflammatory properties, according to a study published September 2016 in the journal Biomedical Reports. (Bonus: Bromelain also has cancer-fighting properties.) For a super-simple snack, top 1 cup fresh, unsweetened pineapple chunks with 1 tablespoon chopped walnuts.43 Oatmeal With Blueberries and Flaxseed
ladislav Nosik/Adobe StockGround flaxseed contains 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. “Flaxseed is also anti-inflammatory,” says Bekele. Blueberries are another superfood. A study published in Advances in Nutrition in March 2020 confirms that the berries have anti-inflammatory properties. For a filling breakfast or afternoon snack, combine 1 cup cooked oatmeal, 1 tablespoon ground flaxseed, and ¾ cup blueberries. RELATED: Can Diet Change the Course of Your Psoriasis?44 Pumpkin Butter on a Rice Wafer or Roasted Pumpkin Seeds
Jennifer Chong/StocksyPumpkin seed butter is a great plant-based source of inflammation-fighting ALAs, says the natural-healthcare practitioner Mark Mincolla, PhD. 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 a review published November 2020 in the journal Scientific African. 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.45 Hummus and Vegetables
iStockAntioxidants, 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.46 Papaya-Avocado Salad
iStock (2)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 tablespoons toasted walnuts. Drizzle with 2 tablespoons of low-fat raspberry vinaigrette.47 Trail Mix with Pumpkin Seeds and Dried Cherries
Shyripa Alexandr/Shutterstock; iStockFor 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. A study published in Nutrients in October 2017 found that a diet high in anthocyanins may counter inflammation (not to mention obesity). RELATED: Your Psoriasis Diet: Best Foods For Spring and Summer Additional reporting by Paula Derrow. Most Recent in Psoriasis
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