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. While there’s no one diet that’s recommended for psoriasis , if you eat foods that are anti-inflammatory — high in antioxidants and healthy fats, low in saturated fat and added sugars — and limit those that are associated with inflammation, you may have a better time managing your symptoms. This goes for snacks, too. These anti-inflammatory treats will keep you full between meals, boost your overall health, and potentially lower your risk of a psoriasis flare.
Pineapple With Walnut Topping Walnuts are a good source of omega-3 fatty acids , which have been found to reduce inflammation, according to the National Psoriasis Foundation (NPF).e60dc2a1-f33c-4a05-9b50-8e3e8e597629a4bb6aaa-4ec1-4f1c-adf9-ea42196a25ef As for pineapples , an enzyme in the fruit called bromelain is thought to have its own anti-inflammatory and cancer-fighting properties, according to research.e60dc2a1-f33c-4a05-9b50-8e3e8e5976290c20c63d-7682-4d1f-84e5-64c7a7c84310 For a super-simple snack, top 1 cup fresh, unsweetened pineapple chunks with 1 tablespoon (tbsp) chopped walnuts. Pineapple With Walnut Topping
Oatmeal With Blueberries and Flaxseed “Flaxseed is anti-inflammatory,” says Delamo Bekele, MBBS, a rheumatologist at the Mayo Clinic in Rochester, Minnesota. One tbsp of ground flaxseed contains about 2.2 grams (g) of alpha-linolenic acid (ALA), a type of omega-3 fatty acid — and that’s twice the daily minimum recommendation for women.e60dc2a1-f33c-4a05-9b50-8e3e8e597629ed9dbddf-5adf-4251-8691-d9801d2c7e0ce60dc2a1-f33c-4a05-9b50-8e3e8e597629492edf00-db2a-4f67-9a57-9fe91ed5f6ac Blueberries are another superfood. A research review confirmed that the berries have anti-inflammatory properties, among their many other health benefits.e60dc2a1-f33c-4a05-9b50-8e3e8e597629c4632ef3-49ec-46d9-aed0-3152e8fb8fc7 For a filling breakfast or afternoon snack, combine 1 cup cooked oatmeal , 1 tbsp ground flaxseed, and ¾ cup blueberries. Oatmeal With Blueberries and Flaxseed
Nut and Seed Butters on a Rice Wafer Pumpkin seed butter is a great plant-based source of inflammation-fighting ALAs, says the natural healthcare practitioner Mark Mincolla, PhD , who is based in Cohasset, Massachusetts. For a smart snack option, he recommends spreading the butter on an organic rice cake and topping with a sugar-free, all-fruit spread. Or try almond butter. Almonds have anti-inflammatory compoundse60dc2a1-f33c-4a05-9b50-8e3e8e597629314a121a-682c-4572-8ffa-698608bdc9fb and they also provide you with some protein and fiber. Just remember that nuts are calorie-dense, so consume them in moderation.e60dc2a1-f33c-4a05-9b50-8e3e8e597629412a8092-6145-4b7a-8c4e-d3f6fe22d56e Nut and Seed Butters on a Rice Wafer
Hummus and Vegetables Antioxidants , 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. The chickpeas in hummus are a great source of plant-based protein and are full of vitamins and minerals, including choline — good for your nervous system — along with folate, magnesium, potassium, iron, and vitamins A, E, and C.e60dc2a1-f33c-4a05-9b50-8e3e8e59762958f5aeb2-c3bd-4740-9784-77fcc4181e46 Hummus and Vegetables
Papaya Avocado Salad 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 tbsp toasted walnuts. Drizzle with 2 tbsp of low-fat raspberry vinaigrette. Papaya Avocado Salad
Trail Mix With Pumpkin Seeds and Dried Cherries For 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. Research suggests that a diet high in anthocyanins may counter inflammation (not to mention obesity).e60dc2a1-f33c-4a05-9b50-8e3e8e597629e9a7e854-8bf5-48aa-ba2b-9f98682252f5e60dc2a1-f33c-4a05-9b50-8e3e8e5976292ca3958d-8a45-4313-8787-7c001dbf5ae7 Pumpkin seeds are both heart-healthy and anti-inflammatory, according to a research review.e60dc2a1-f33c-4a05-9b50-8e3e8e597629cbbdbeda-4833-446d-af90-ce426958beaa 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. Trail Mix With Pumpkin Seeds and Dried Cherries
The Takeaway There’s no specific diet for psoriasis, but eating foods that are anti-inflammatory and avoiding foods that promote inflammation may improve your symptoms. Anti-inflammatory foods are high in antioxidants and healthy fats. Foods that are high in added sugar, refined carbs, and saturated fat lead to inflammation. Snacking on combinations of anti-inflammatory foods such as fruits and vegetables, legumes, nuts and seeds, and whole grains is a good way to get the nutrients you need without aggravating your psoriasis symptoms. Additional reporting by Paula Derrow .
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