Figuring out what to eat when you have psoriasis can feel like solving a riddle. While food doesn’t cause psoriasis, your diet may have an impact on your symptoms and flare-ups. This can make it difficult to decide on a snack when you just want a quick bite to eat.

There’s no single best diet for psoriasis, but foods that work well for one person can contribute to flare-ups in another. As a result, people with psoriasis may cautiously read ingredient lists and be afraid to experiment with different foods.

Everyone is different, but taking the time to figure out possible trigger foods and find safe, go-to snacks can make life with psoriasis easier. We gathered tips from MyPsoriasisTeam members to give you some options to consider on your next trip to the grocery store.

Nutrient-Dense Snacks

A healthy diet with nutritious snacks can help you manage inflammation and keep your psoriasis symptoms in check. One MyPsoriasisTeam member reported: “In five months, I have lost 40 pounds. I eat sensibly and work out each day. My snacks are sweet and salty bars or fruit.”

Not every snack needs to be nutrient-packed, but finding creative ways to meet your body’s nutrient needs is essential. Swapping out processed foods for whole foods can help you incorporate snacks with anti-inflammatory properties and antioxidants, which help protect cells, into your meal plan.

For example:

• Instead of packaged snacks, grab a piece of fresh fruit.
• Whole grains, like home-popped popcorn kernels and whole wheat crackers, are an easy anti-inflammatory food substitute for chips or pretzels.
• Add in some healthy fats with fresh guacamole or hummus made with olive oil.
• A handful of nuts or seeds is a crunchy and nutritious alternative to sugary cereals or granola bars when you’re looking for a handy snack to keep in your bag.

High-Protein Snacks

To maintain steady energy levels, aim for bite-sized portions of protein for snacking. Studies show that snacks higher in protein and fiber (like roasted chickpeas and edamame) promote satiety (a feeling of fullness).

Many protein shakes and bars are tailored to meet different dietary needs. You can find gluten-free, lactose-free, low-carbohydrate, vegan, paleo, and other variations of protein shakes and bars to work around your preferences or known food intolerances. Aim to prioritize natural food sources first, and avoid shakes and bars that contain added sugars, saturated fats, or highly processed ingredients, which may promote inflammation.

Dairy products like cheese, cottage cheese, and yogurt can be great snacks as long as you opt for low-fat versions and they don’t cause symptoms. Dairy products are often rich in fat, which may play a role in triggering inflammation. In people with lactose intolerance, the body doesn’t produce enough lactase, the enzyme needed to break down lactose. Ongoing digestive issues can intensify inflammation, and some individuals report fewer psoriasis flare-ups when they avoid or limit dairy.

Some people with psoriasis prefer to stick with natural protein sources, including:

• Boiled eggs
• Low-fat cottage cheese
• Low-fat Greek yogurt (topped with chia seeds or flaxseeds for added omega-3 fatty acids)
• Shrimp
• A spoonful of unsweetened peanut butter or other nut butters (for protein and healthy fats)
• Low-fat string cheese or fresh mozzarella balls
• Tuna, sardines, or canned salmon on high-fiber crackers

You can also eat typical meal items for snacks. Chopped, baked chicken breast, scrambled eggs, or firm tofu (a plant-based protein) in a whole-grain tortilla with hummus is another quick and filling way to get a protein boost between meals.

Green Snack Ideas

Several members on MyPsoriasisTeam have said that getting lots of greens in their diet helps them feel better. While you may not consider a leafy green salad a snack, it can be great with a sprinkle of nuts and vinaigrette. Blending a green smoothie with fresh or frozen spinach is an easy way to take in more nutrients between meals.

Kale chips are a healthier alternative to processed snacks like potato chips and pretzels, especially if you make them yourself.

Seaweed snacks are also a great option. A member of MyPsoriasisTeam said, “I have found a new snack I love … seaweed snacks! Yummy! I think they help keep me from the bad stuff, and I enjoy the crunch!”

Other members have said that they go for celery when looking for a healthy snack. “Celery is my go-to snack! I cut it up into inch-long pieces. I also drink 100 ounces of water a day, and it really helps,” commented a member.

Avoid Common Trouble Foods

Some health experts suggest that people with autoimmune conditions such as psoriasis should avoid foods known to cause inflammation. Top inflammatory foods include red meat, saturated fatty acids, and simple sugars.

It helps to know your individual trigger foods. One MyPsoriasisTeam member wrote, “Find out what food groups make you itch. I find saturated fats and certain chocolates are brutal. Cut out one food group at a time, and see what causes a psoriasis flare-up.”

Get Tested for Food Allergies

A food allergy could potentially contribute to your psoriasis flares, so ask your doctor about allergy testing. You can also talk to a dietitian about an elimination diet. A MyPsoriasisTeam member shared: “The food intolerance test made picking the right foods much easier for me. I would never have guessed that I am flaring up after drinking tea or eating salmon, asparagus, or pineapple!”

Keep a Food Diary

Keeping a food diary and logging your symptoms can also help you identify which ingredients may be troublesome for you. As you learn more about your body, incorporating new snacks one at a time will allow you to expand your options gradually.

Members of MyPsoriasisTeam have noted the benefits of food diaries. One member said, “I would echo that it is very important to track what you eat to hunt down triggers. I would also add tracking stress in your life, as well as the weather, illnesses, exercise, and other common triggers. For me, a trigger might take one to four days before it shows up. Create a simple template, print it out, keep it in the kitchen, and fill it out before you eat.”

They added, “Once you have a suspected trigger, experiment by trying it, journaling, waiting, and repeating the process several more times to confirm your suspicion. Once confirmed, don’t eat the offending food for about six months. Then try the food again and see what happens. That is what I’ve done over the years. It has been a big help.”

It’s important to note that not everyone with psoriasis will have foods that trigger their psoriasis. Also, not everyone will have the same food triggers. Work with your doctor or a dietitian to discover any possible food triggers you may have and create a psoriasis diet that’s right for you.

Join the Conversation

On MyPsoriasisTeam, people share their experiences with psoriasis, get advice, and find support from others who understand.

What are your favorite go-to snacks? Do you have any healthy recipes to share? Let others know in the comments below.