Figuring out what to eat when you have psoriatic arthritis (PsA) can feel like trying to solve a riddle. There’s no one-size-fits-all diet for psoriatic arthritis, so what works for one person can cause flare-ups in another. Many people with autoimmune diseases are used to carefully reading ingredient lists and cautiously trying different foods.

But what about when you just want a quick snack?

Understanding your trigger foods and discovering safe, go-to foods can take the guesswork and frustration out of snacking when you have psoriatic arthritis. Here are some ideas for enjoyable snacks to add to your meal plan.

Nutrient-Dense Snacks for Psoriatic Arthritis

Healthy snacks can help reduce the symptoms of psoriatic arthritis. Not every snack needs to be nutrient-packed, but it’s important to find ways to meet your body’s nutritional needs.

Anti-Inflammatory Foods

You may be familiar with the benefits of a Mediterranean diet for autoimmune diseases, but don’t forget about anti-inflammatory snacks. Healthy meals are important, but snacks are part of a healthy diet too.

Here are some anti-inflammatory snack ideas:

• Berries that contain anthocyanins (colorful antioxidants)
• Citrus fruits or bell peppers for a natural source of vitamin C
• Guacamole with raw veggies
• Kalamata olives
• Nuts, such as almonds or walnuts
• Roasted chickpeas
• Sardines

MyPsoriasisTeam members have shared tips for sneaking in more antioxidants throughout the day. One member suggested trying turmeric golden milk tea for joint pain. Many herbs and spices, like cinnamon, garlic, ginger, and hot pepper, are rich in antioxidants and have anti-inflammatory properties. Don’t be afraid to experiment with new flavors when making snacks at home.

High-Protein Snacks

Getting enough protein is important for strong bones and muscles. Eating bite-sized portions of protein throughout the day can make it easier to meet your protein goals.

There are various protein shakes and bars available for different dietary needs and preferences. You can find gluten-free, lactose-free, low-sugar, plant-based, and other types of protein shakes and bars.

Some people with psoriatic arthritis prefer whole or minimally processed foods. If that’s true for you, consider these protein-rich snacks:

• Boiled eggs
• Cottage cheese
• Greek yogurt — Add chia seeds or flaxseeds for a boost of omega-3 fatty acids.
• Shrimp cocktail
• A spoonful of peanut butter or other nut butters, such as almond or cashew
• String cheese or fresh mozzarella balls
• Tuna or canned salmon on whole grain or brown rice crackers

You can also enjoy typical “meal items” as snacks. Chopped, baked chicken breast or firm tofu in a tortilla with hummus or lentils are other filling ways to get a fiber and protein boost between meals.

Avoiding Common Trouble Foods

Certain foods and beverages are known to cause inflammation. These include:

• Fried foods
• Soda
• Processed meats
• Refined carbohydrates, like white flour and sugar

Avoiding these foods can help you manage psoriatic arthritis and improve your overall health. However, some recommendations may not be as obvious.

For instance, some health experts suggest eating more nightshade vegetables, like tomatoes, eggplants, and peppers, to reduce arthritis symptoms. However, other people find that removing nightshades from their diet improves their symptoms.

One member of MyPsoriasisTeam said, “I strongly believe that a leaky gut is linked to psoriasis. We tend to only treat the outside, even when problems are internal. … You can cut out certain foods to help with this. For me, tomatoes and strawberries cause joint pain.”

To find out what works for you, try keeping a food diary and logging your symptoms. A food diary can help you identify trigger foods and safe snack options.

Gluten is a protein found in wheat, barley, and rye that can trigger an immune response in some people, particularly those with celiac disease. Although research doesn’t suggest that a gluten-free diet is necessary for everyone with psoriatic arthritis, some members of MyPsoriasisTeam have found they are sensitive to gluten.

While there isn't a reliable test for gluten sensitivity or intolerance, you can work with a gastroenterologist to remove gluten from your diet for a few weeks and observe if your symptoms improve.

Snack Smart To Maintain a Healthy Weight

Obesity — defined medically as having a body mass index (BMI) of 30 or higher — is more common among people living with psoriatic arthritis (PsA) than in the general population. Although BMI is widely used in research and clinical settings, it does not account for muscle mass, inflammation, or individual metabolic factors. Still, studies show that for some people with PsA and higher body weight, intentional weight loss can lead to meaningful improvements in joint symptoms, skin health, and markers of heart and metabolic health.

In particular, one long-term study found that people with both PsA and obesity who followed a structured, low-calorie weight loss program experienced less joint inflammation and pain, improved physical function, and better control of cardiovascular risk factors two years later.

Healthy snacking can play a helpful role in supporting these outcomes — not just for weight management, but also for sustaining energy levels and reducing inflammation. Snacks that are high in protein and fiber can help you feel full and may prevent sudden drops in energy that lead to fatigue or cravings. On the other hand, snacks high in added sugars and saturated fats may contribute to systemic inflammation and offer little nutritional benefit.

If you notice you’re reaching for snacks out of boredom, stress, or habit, try pausing to check in with your body. Are you hungry, or are you seeking comfort or stimulation? Sometimes a glass of water, a short walk, or even a few deep breaths can be more nourishing than a handful of chips or a trip to the vending machine.

Before grabbing a snack, ask yourself what your body needs in that moment. This simple habit can help you make more intentional food choices — ones that support your joint health, energy levels, and overall goals.

Talk With Others Who Understand

MyPsoriasisTeam is the social network for people with psoriasis and psoriatic arthritis. On MyPsoriasisTeam, members come together to ask questions, give advice, and share their stories with others who understand life with different forms of psoriatic arthritis.

Are you living with psoriatic arthritis? What are your favorite go-to snacks? Share your suggestions in the comments below, or start a conversation by posting on your Activities page.