If you live with psoriatic arthritis (PsA), your diet plays an important role in managing inflammation, maintaining a healthy weight, and protecting joint health. PsA is a chronic autoimmune condition that affects about 30% of people with psoriasis, leading to joint pain, stiffness, and swelling.

Because excess body weight can strain joints and worsen PsA symptoms, maintaining a healthy diet is essential. Moreover, people with PsA are at higher risk for other health issues—such as high blood pressure, diabetes, obesity, and heart disease—so food choices can directly impact long-term well-being.

The right foods can help reduce inflammation and support joint health, while others may worsen symptoms. Here’s a guide to the best and worst foods for psoriatic arthritis, based on current research and expert advice.

Sugary Foods: Limit or Avoid

sugar-rich snacks like candy, pastries, and desserts have little to no nutritional value. They contribute to weight gain, inflammation, and insulin resistance, all of which can worsen PsA.

Excess sugar consumption promotes the release of cytokines, molecules that trigger inflammation in the body. Reducing refined sugar intake can help ease symptoms and lower your risk of other chronic conditions like heart disease and diabetes.

better choices:

  • Fresh fruits like berries, grapes, or apple slices for natural sweetness

  • Frozen bananas or grapes dusted with cocoa powder for a healthy treat

Soda and Sugary Drinks: Skip Them

Soft drinks and energy beverages often contain large amounts of sugar and empty calories—nearly 3 tablespoons per 12-ounce can. Even diet sodas can be harmful due to artificial sweeteners such as aspartame or sucralose, which are linked to heart disease, weight gain, and metabolic issues.

what to drink instead:

  • Unsweetened iced tea or green tea (rich in antioxidants)

  • Water flavored with lemon, cucumber, or berries

  • Sparkling water with a splash of fruit juice

Processed Foods: Minimize Them

Highly processed or “ultra-processed” foods—including chips, cookies, frozen meals, and sweetened creamers—contain preservatives, hydrogenated oils, and emulsifiers that promote inflammation. These products often make up over 60% of the typical Western diet and contribute to both skin and joint flare-ups.

better choices:

  • Whole, unprocessed foods such as vegetables, lean proteins, and grains

  • Homemade versions of your favorite snacks using minimal ingredients

If you must buy packaged food, check the label—short ingredient lists with recognizable items are generally safer options.

Fatty and Processed Meats: Eat Sparingly

Meats like bacon, sausage, and high-fat red meats contain saturated fats that increase LDL (“bad”) cholesterol and promote inflammation. They may also form advanced glycation end products (AGEs)—harmful compounds that worsen inflammation and raise risks for diabetes and heart disease.

While you don’t have to eliminate these foods completely, it’s best to limit them to occasional indulgences.

better choices:

  • Lean cuts of poultry or turkey

  • Plant-based proteins such as beans, lentils, or tofu

  • Grilled or baked fish instead of fried meats

Dairy: Pay Attention to Tolerance

Dairy affects people with PsA differently. For some, milk and cheese can trigger inflammation or worsen symptoms, while others can tolerate dairy without issues.

Low-fat dairy products like yogurt offer probiotics that support gut health, and nonfat milk provides calcium and vitamin D for bone strength.

tip: try eliminating dairy for a few weeks to see how your body responds, and reintroduce it gradually if tolerated.

Fatty Fish: Add to Your Diet

Fatty fish are among the best foods for psoriatic arthritis. Options like salmon, mackerel, tuna, trout, and sardines are rich in omega-3 fatty acids, which reduce inflammation, support heart health, and ease joint pain.

Aim to eat two to three servings per week.

bonus benefit: omega-3s also support brain function and may lower your risk of depression and diabetes.

Nuts and Seeds: Heart-Healthy Alternatives

nuts and seeds such as walnuts, almonds, chia seeds, and flaxseeds are packed with monounsaturated fats and antioxidants that fight inflammation.

Walnuts are especially beneficial—they contain alpha-linolenic acid (ALA), a plant-based omega-3 that reduces artery inflammation and improves cardiovascular health.

Replacing red meats with nuts a few times a week may also reduce overall inflammation and improve cholesterol levels.

Berries and Colorful Fruits: Eat More of Them

Colorful fruits like strawberries, blueberries, raspberries, and blackberries are rich in antioxidants and polyphenols that neutralize free radicals and reduce inflammatory stress in the body.

These fruits are also low in calories and high in fiber, helping with weight control—a key factor in managing PsA.

Other antioxidant-rich foods include leafy greens, tomatoes, cherries, and citrus fruits.

daily goal: aim for at least five servings of fruits and vegetables per day, with two of them being berries or colorful produce.

Other Tips for a PsA-Friendly Diet

  • Focus on whole grains like quinoa, brown rice, or oats instead of refined flour products.

  • Include healthy fats such as olive oil and avocado instead of butter or lard.

  • Stay hydrated to support joint lubrication and toxin removal.

  • Avoid excessive alcohol, which can worsen inflammation and interfere with medications.

A balanced diet rich in whole, plant-based foods can work synergistically with medical treatment to reduce inflammation, improve energy, and support overall joint health.

A Quick Review

The best foods for psoriatic arthritis include fatty fish, nuts, colorful fruits, and whole grains, which help control inflammation and protect your heart.

The worst foods—such as sugary snacks, soda, processed foods, and fatty meats—can worsen inflammation and increase disease complications.

Combined with medical care and regular exercise, smart eating can significantly improve your symptoms and overall quality of life.