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 PsA. 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, vegan, 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 is defined by body mass index (BMI), a measure that compares weight to height. A BMI of 30 or higher classifies an individual as obese. The condition is more common among people with psoriatic arthritis than in the general population, and it can worsen PsA symptoms, increase inflammation, and reduce treatment effectiveness.

Some research suggests that weight loss can help reduce joint symptoms and lower the risk of other health issues, such as heart disease and diabetes. Snacking habits play a crucial role in weight management, as they can promote weight loss or weight gain depending on the nutritional quality of the foods chosen.

Snacks high in protein and fiber can help you feel full, which may reduce how much you eat at other meals. On the other hand, snacks high in added sugar and fat can add extra calories without making you feel satisfied, leading to overeating and weight gain in addition to potential inflammation.

If you find yourself snacking mindlessly throughout the day (especially on less nutritious foods), consider skipping snacks between meals. Take a moment to pause and consider whether you’re truly hungry or if you’re eating for other reasons, like boredom or stress. Sometimes, a glass of water or a stretch break can lift your mood better than a trip to the vending machine.

Before reaching for a snack, think about why you want to eat. Being aware of your intentions and emotions can help you make healthier choices and prevent you from eating out of boredom, frustration, or fatigue rather than hunger. Removing distractions and focusing on your food choices can help you align your eating habits with your health goals.

Talk With Others Who Understand

MyPsoriasisTeam is the social network for people with psoriasis and psoriatic arthritis. On MyPsoriasisTeam, more than 131,000 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.