Psoriasis-friendly snacks don’t have to break the bank.
Reviewed by Dietitian Lisa Valente, M.S., RD
Key Points
- Psoriasis-friendly snacks are rich in antioxidants, nutrients and healthy fats.
- Budget options include hummus and carrots, sardines with crackers, and walnuts.
- Snack smarter by planning snacks, focusing on color and adding nutrients.
Psoriasis may not be as diet-driven as some other chronic conditions—but when it comes to symptoms, what goes in your mouth can definitely affect what shows up on your skin. “While no diet can cure psoriasis, what you eat plays a significant role in managing the autoimmune condition by helping to control its underlying inflammation,” says Alexis Young, M.D., a dermatologist. Anti-inflammatory foods like omega-3-rich fatty fish, antioxidant-packed fruits and veggies, olive oil, and avocados all make good choices with this condition, she says.
When you’re looking for psoriasis-friendly snacks, though, it might seem like most are rather high-dollar. Choices like salmon and avocado don’t exactly have a reputation for bargain pricing. That said, we’re happy to report that you can still find snacks that are delicious, anti-inflammatory, and inexpensive. The following options come in at under $3 per serving.
1. Baby Carrots with Hummus
Per-serving cost: $0.83 per single-serving hummus cup + $0.65 per baby carrot snack pack = $1.48
From parties to poolside, baby carrots and hummus have become a go-to snacking duo for just about any occasion. Their simplicity and versatility make them a crowd-pleaser, and (bonus!) their nutrition brings benefits for psoriasis. “This combination is a powerhouse of anti-inflammatory ingredients,” says Young. “Hummus is made from chickpeas, olive oil, and tahini (sesame seeds), all of which are known to help fight chronic inflammation.”, , Carrots, meanwhile, contain the antioxidant beta-carotene, another known inflammation fighter.
The chickpeas in hummus also provide fiber and plant-based protein, both of which keep you feeling full, aiding in weight management. Young says maintaining a healthy weight is a key factor for managing psoriasis. Excess weight increases systemic inflammation, which can exacerbate skin problems.
2. Sardines with Whole Grain Crackers
Per-serving cost: $1.99 per 3.75-ounce wild caught sardines in water + $0.67 1 serving Triscuits (6 crackers) = $2.66
Sardines are having a moment for their small cost and big flavor. These little fish aren’t just trendy— they also happen to be a great choice for people with psoriasis. “[They’re] one of those underrated pantry staples because they’re affordable, shelf-stable, and packed with omega-3 fats, protein, and vitamin D, all of which can be helpful nutrients to focus on when eating with psoriasis,” says Jessie Winstead, RD, LD. Try pairing sardines with whole-grain crackers for a crunchy, savory snack with added fiber.
3. Handful of Walnuts
Per-serving cost: $0.88 per quarter cup
By the bag, walnuts can get pricey. But when portioned into individual handfuls, these healthy nuts are a surprisingly low-cost snack. Depending on the brand you choose, a quarter-cup serving can come in at under $1. That’s not bad, considering walnuts’ benefits for inflammation. “Walnuts are one of the best plant-based sources of alpha-linolenic acid (ALA), a type of omega-3 fatty acid renowned for its potent anti-inflammatory properties,” says Young. “Since psoriasis is an inflammatory condition, incorporating omega-3s can be particularly beneficial. Walnuts also provide antioxidants and polyphenols that support skin health and may help reduce inflammation.”
If plain walnuts aren’t your thing, consider pairing the nuts with a piece of fruit. (Winstead suggests an apple or a clementine.) Or add flavor for just pennies by dusting the nuts with spices like cinnamon or ginger.
4. Strained (Greek-Style) Yogurt with Berries
Per-serving cost: $1.99 per 5.3-ounce 2% strained (Greek-style) yogurt + $0.77 per 1-cup serving frozen blueberries = $2.76
For something on the sweeter side, reach for protein-rich strained (Greek-style) yogurt and fresh or frozen berries. “This snack is beneficial for gut health, which is increasingly linked to immune function and skin conditions like psoriasis,” says Young. Research has found that people with psoriasis often have problems with their gut, like low microbial diversity and poor integrity of the intestinal barrier. Together, the probiotics in the yogurt and fiber in berries can pave the way for a healthier gut.
For psoriasis benefits, this inexpensive snack doesn’t stop there! “Berries, such as blueberries and strawberries, are loaded with antioxidants and vitamin C, which help combat inflammation,” Young adds. Just note that dairy can be an inflammatory trigger for some people with psoriasis. If you know you don’t tolerate milk products, consider a non-dairy option like a soy or almond milk yogurt.
Other Tips for Snacking with Psoriasis
Generally, snacking right for psoriasis comes down to choosing foods that help lower inflammation. Try these tips:
- Look for (natural) color. “Build a healthy plate by adding more color, more fiber, more omega-3s, more plants, and more real-food ingredients,” says Jennifer Bianchini, M.S., RDN. Naturally colorful foods like fruits and vegetables are almost always a good choice.
- Plan snacks like meals. If you’re already used to meal planning, try tacking snacks onto the process. Young recommends prepping whole, unprocessed foods for easy snacking, such as having pre-portioned nuts or washed fruit ready in the fridge.
- Think “add,” not “subtract.” Sometimes, adding nutritious foods to snacks is less complicated (and more fun) than removing less nutritious ones. For psoriasis, Winstead says adding healthy fats, protein, and fiber might look like pairing fruit with nuts, veggies with hummus, or yogurt with seeds.
- Pay attention to patterns. Keep tabs on how snacks affect your skin symptoms and other areas of health. “Notice how your body feels when you eat—how is your energy, your gut, your brain?” Bianchini suggests. By tracking patterns, you’ll be better able to tell what’s working well for you (and what’s not).
Our Expert Take
Snacking for psoriasis doesn’t have to break the bank. Try accumulating low-cost, anti-inflammatory ingredients over time, grabbing one or two at each grocery trip. (Watch for sales on items like tinned fish, fresh and frozen fruits and veggies, whole grain crackers, nuts, and yogurt.) This way, you’ll build a shoppable pantry and fridge of psoriasis-friendly snacks for any time the munchies hit.
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