14 Diet Tips to Improve Psoriatic Arthritis: What Foods to Eat and Avoid

Co-authored by Siddharth Tambar, MD and Megaera Lorenz, PhD

Last Updated: August 25, 2021 References

Psoriatic arthritis is a painful inflammatory condition that can affect almost every part of your body—from your skin and nails to your joints and even your heart. While most doctors treat psoriatic arthritis with medications, changes to your diet can also help reduce inflammation, calm flareups, and keep your symptoms from getting as severe.^{[1]
X
Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} Additionally, eating heart-healthy foods can reduce your risk of serious complications, like heart disease or stroke.^{[2]
X
Trustworthy Source
American Academy of Dermatology
Professional organization made of over 20,000 certified dermatologists
Go to source} Everyone has different needs, so always consult with your doctor and work with them to create a diet plan that works for you.

Method 1

Method 1 of 14:
Eat a balanced diet.

1
Incorporate foods from all the major food groups. To stay healthy and feel your best, eat a wide variety of foods so that you get all the nutrients your body needs.^{[3]
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Research source} Since psoriatic arthritis causes inflammation in your skin, joints, and organs, cutting back on sugar and fat, which can make inflammation worse, will also help.^{[4]
X
Research source} While everyone’s nutrition needs are different, a healthy diet should typically include:^{[5]
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Research source}
- Vegetables and fruits (about 1/2 your plate at every meal)
- Lean proteins, such as poultry, fish, beans, low-fat dairy, or tofu (about 1/4 of your plate)
- Complex carbohydrates, such as whole grains (also about 1/4 of your plate)
- Healthy fats, like vegetable oils, fish, or avocado (a small amount per meal; aim to make these fats about 20% of your total daily calorie intake)^{[6]
  X
  Trustworthy Source
  Cleveland Clinic
  Educational website from one of the world's leading hospitals
  Go to source}
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Method 2

Method 2 of 14:
Incorporate anti-inflammatory foods into your meals.

1
Inflammation is the major symptom of psoriatic arthritis. Some foods are especially helpful for reducing inflammation, so they may help minimize your symptoms. Try to eat as many of these foods as possible, or ask your doctor if following a specific anti-inflammatory diet, like the Mediterranean diet, might be helpful for you.^{[7]
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Research source} Some anti-inflammatory foods include:^{[8]
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Research source}
- Tomatoes
- Olive oil
- Leafy greens, like kale and spinach
- Nuts
- Fatty fish, such as mackerel, tuna, and salmon ^{[9]
  X
  Expert Source
  
  Siddharth Tambar, MD
  Board Certified Rheumatologist
  Expert Interview. 25 August 2020.}
- Fruit, such as oranges, berries, and cherries
- Certain spices, such as garlic, turmeric, ginger, cinnamon, and cayenne pepper^{[10]
  X
  Trustworthy Source
  Arthritis Foundation
  Main organization devoted to arthritis support and education
  Go to source}

Method 3

Method 3 of 14:
Put a rainbow of veggies on your plate.

1
A diet rich in vegetables may lower inflammation. It’s also great for your heart! Eat vegetables in a variety of colors so that you get a wider range of vitamins and other nutrients. Vegetables like cauliflower, broccoli, Brussels sprouts, and kale may be especially helpful for battling painful inflammation.^{[11]
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Trustworthy Source
Arthritis Foundation
Main organization devoted to arthritis support and education
Go to source}
- Try to replace at least some of your starchy carbs with colorful veggies. For instance, instead of having a side of potatoes or rice with dinner, have a side salad with spinach, carrots, tomatoes, bell peppers, and cucumber.
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Method 4

Method 4 of 14:
Choose lean sources of protein.

1
Lean proteins help build healthy muscle mass. They’re also heart-healthy and low in fat. Go for choices like skinless chicken or turkey breast or low-fat cuts of pork. If you’re avoiding meat, try stirring some whey protein into a smoothie or a bowl of oatmeal.^{[12]
X
Trustworthy Source
Arthritis Foundation
Main organization devoted to arthritis support and education
Go to source}
- Beans and other legumes, such as chickpeas, lentils, split peas, and soybeans, are also great sources of protein.^{[13]
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  Research source}
- When you’re cooking meats, use methods that don’t add extra fat, such as grilling, broiling, or baking.

Method 5

Method 5 of 14:
Have fatty fish at least twice a week.

1
Fish is rich in heart-healthy fatty acids. Because they cause inflammation inside your body, psoriasis and psoriatic arthritis may increase your risk of heart disease. For this reason, it’s important to eat foods that are rich in omega-3 fatty acids, because they lower inflammation and support heart health.^{[14]
X
Expert Source

Siddharth Tambar, MD
Board Certified Rheumatologist
Expert Interview. 25 August 2020.}^{[15]
X
Trustworthy Source
American Academy of Dermatology
Professional organization made of over 20,000 certified dermatologists
Go to source} Eat plenty of cold water fish, such as salmon, trout, and herring.^{[16]
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Research source} If you’re not a fan of fish, or if you’re a vegetarian or vegan, you can also get omega-3 fatty acids from:^{[17]
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Research source}
- Nuts and seeds, including chia seeds, flaxseeds, pumpkin seeds, and walnuts
- Plant oils, such as flaxseed oil, soybean oil, and canola oil
- Foods fortified with fatty acids, like certain juices or dairy products
- Dietary supplements, which can be either animal-based (made from fish oil, cod liver oil, or krill oil) or algae-based
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Method 6

Method 6 of 14:
Opt for fat-free or low-fat dairy products.

1
It’s not clear how dairy affects the symptoms of arthritis. It can be a great source of important nutrients, like protein, calcium, and vitamin D. However, high-fat dairy products may increase inflammation, and they’re also not as healthy for your heart.^{[18]
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Trustworthy Source
Arthritis Foundation
Main organization devoted to arthritis support and education
Go to source} If you eat dairy, stick to products that are labeled fat-free, low-fat, or 1% fat.^{[19]
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Research source}
- Some people find that dairy triggers or worsens their psoriasis symptoms.^{[20]
  X
  Trustworthy Source
  PubMed Central
  Journal archive from the U.S. National Institutes of Health
  Go to source} If you think dairy might be one of your triggers, talk to your doctor about trying a dairy elimination diet.

Method 7

Method 7 of 14:
Avoid foods high in trans fats.

1
These fats raise bad cholesterol and lower good cholesterol. Eating foods high in trans fats can increase your risk of heart disease and make inflammation worse. Read food labels carefully and steer clear of foods that contain trans fats, such as hydrogenated vegetable oil.^{[21]
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Trustworthy Source
Arthritis Foundation
Main organization devoted to arthritis support and education
Go to source}
- Trans fats are often used in packaged baked goods (such as cookies or cakes), fried foods, and butter substitutes, like margarine.
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Method 8

Method 8 of 14:
Go for foods rich in vitamin D.

1
People with psoriasis are more likely to have low vitamin D levels. Researchers aren’t really sure what the link is between psoriatic arthritis and vitamin D. However, it’s possible that eating more vitamin D will improve your symptoms.^{[22]
X
Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} The safest way to get vitamin D is through your diet, so go for foods such as:^{[23]
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Research source}
- Fatty fish (such as tuna, mackerel, salmon, and sardines)
- Vitamin D-fortified milk, yogurt, juice, or cereal
- Eggs (especially the yolk)
- Swiss cheese

Method 9

Method 9 of 14:
Limit your salt intake.

1
Too much salt is hard on your heart. Also, many people with psoriasis and psoriatic arthritis find that cutting back on salt improves their symptoms.^{[24]
X
Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} Aim to eat no more than 1,500 mg of sodium each day. Read labels on your foods carefully so you can keep track of how much sodium you’re eating.^{[25]
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Research source}
- One great way to reduce sodium in your diet is to change the way you season your food. Instead of using salt, opt for flavorings such as herbs and spices, garlic, vinegar, lemon juice, or flavorful cooking oils.^{[26]
  X
  Trustworthy Source
  Cleveland Clinic
  Educational website from one of the world's leading hospitals
  Go to source}
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Method 10

Method 10 of 14:
Drink no more than 1-2 alcoholic drinks per day.

1
Alcohol can trigger inflammation and make your symptoms worse. If you have psoriatic arthritis, drink only in moderation. That means no more than 1 drink per day if you’re a woman, and no more than 2 drinks if you’re a man.^{[27]
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Research source} If even small amounts of alcohol trigger your symptoms, consider cutting it out of your diet completely.
- The National Institute on Alcohol Abuse and Alcoholism defines 1 standard drink as 12 fluid ounces (350 mL) of beer, 5 fluid ounces (150 mL) of wine, 8–9 fluid ounces (240–270 mL) of malt liquor, or 1.5 fluid ounces (44 mL) of distilled spirits.^{[28]
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  Research source}
- If you’re dependent on alcohol, talk to your doctor. They can help you develop a safe plan to cut back or quit, or even prescribe medications that will help.

Method 11

Method 11 of 14:
Try a low-calorie diet if you’re overweight.

1
Losing weight may improve your symptoms. Because the pain of psoriatic arthritis limits your mobility and makes exercise difficult, it can be hard to maintain a healthy weight.^{[29]
X
Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} Studies show that a going on a short-term, low-calorie diet can be really helpful for some people.^{[30]
X
Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} If you have a BMI of 25 or more, ask your doctor about trying one of these diets.^{[31]
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Research source}
- Don’t try to go on a low-calorie diet without your doctor’s help! They can help ensure that you’re dieting safely and still getting all the nutrients you need.^{[32]
  X
  Trustworthy Source
  National Health Service (UK)
  Public healthcare system of the UK
  Go to source}
- Unfortunately, a very low-calorie diet (defined as a diet of 800 or fewer calories per day) can cause unpleasant side effects, such as low energy, dizziness, cramps, constipation or diarrhea, a dry mouth, or even thinning hair. If you’re having trouble following your diet, ask your doctor for advice.
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Method 12

Method 12 of 14:
Go gluten-free if you have a gluten sensitivity.

1
A gluten-free diet may help some people with psoriatic arthritis. However, it’s unlikely to do much unless you’re also sensitive or allergic to gluten. Before cutting gluten out of your diet, talk to your doctor. They can help you figure out if gluten is a trigger for your symptoms. If so, they’ll give you guidelines for safely and effectively changing your diet.^{[33]
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Research source}
- Avoiding gluten can be difficult. You’ll need to avoid foods containing grains like wheat, semolina, spelt, durum, graham, and kamut, as well as foods, sauces, and alcoholic drinks made with barley.
- If you go gluten-free, it’s important to continue eating a balanced diet. Look for alternative sources of healthy carbs and grains, such as rice-flour breads, corn-based cereals, buckwheat pasta, or quinoa.^{[34]
  X
  Trustworthy Source
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}

Method 13

Method 13 of 14:
Discuss vitamin supplements with your doctor.

1
The relationship between vitamins and psoriasis isn’t clear. However, some people find that their symptoms improve when they take supplements. Before trying any new vitamin or supplement, talk to your doctor. They can tell you which ones are safe for you, especially if you’re pregnant, have other health conditions (such as diabetes), or are taking other medications. Some supplements that might help include:^{[35]
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Research source}
- Fatty acid supplements containing DHA, EPA, or alpha-linolenic acid
- Vitamin D supplements or topical ointments
- Curcumin^{[36]
  X
  Expert Source
  
  Siddharth Tambar, MD
  Board Certified Rheumatologist
  Expert Interview. 25 August 2020.}
- Glucosamine and chondroitin (these may be dangerous for people with shellfish allergies)
- Methylsulfonylmethane (MSM)
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Method 14

Method 14 of 14:
Combine a healthy diet with exercise.

1
Exercise can improve your flexibility and help you gain muscle. Unfortunately, the pain of psoriatic arthritis can make exercising really difficult. Talk to your doctor about safe, low-impact exercises that are easy on the joints. For example, you might benefit from:^{[37]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Biking or using a stationary bike
- Swimming or water aerobics
- Walking or using a treadmill