Dealing with eczema? Certain foods can help reduce the inflammation that causes dry, itchy, and flaky skin, says nutritionist Olga Hamilton. Eczema, a long-term inflammatory skin condition, often leaves the skin feeling sore. In the UK, it’s estimated that one in five children and one in 12 adults suffer from eczema. While diet might not cause eczema, specific foods can trigger it and cause flare-ups.

Research shows that dietary factors can worsen eczema, with reactions happening soon after eating certain foods. Nutritionist Olga Hamilton shares five dietary tips to help manage eczema.

1. Probiotics: These are live microorganisms that support your immune system and prevent harmful bacteria from thriving in your gut. Common probiotics like Lactobacillus and Bifidobacterium are found in foods such as yogurt, kefir, raw cheese, and fermented products like natto, tempeh, miso, kombucha, sauerkraut, and kimchi. Eating a variety of these daily can help reduce inflammation and manage eczema.

2. Prebiotics: These are carbohydrates that feed good bacteria in your gut. Foods rich in prebiotics include beans, legumes, Jerusalem artichokes, leeks, shallots, chicory, asparagus, mushrooms, garlic, and onion. Consuming three portions of these vegetables daily can enhance the effectiveness of probiotics and support gut health, which in turn helps with eczema.

3. Cruciferous Vegetables: Poor liver function can trigger eczema. The liver filters blood and processes toxins. When it’s overloaded, the body may expel toxins through the skin, causing inflammation. Cruciferous vegetables like cabbage, kale, broccoli, cauliflower, and Brussels sprouts support liver detoxification and reduce inflammation. Aim for two portions of these vegetables daily for optimal liver function and reduced eczema symptoms.

4. Turmeric: This spice, commonly used in Asian cuisine, contains curcumin, which has anti-inflammatory and antioxidant properties. Turmeric helps boost the immune system and reduce eczema symptoms. Studies suggest that turmeric can significantly alleviate eczema-related itching, scaling, and thickening of the skin.

5. Vitamin D: Essential for numerous bodily functions, vitamin D supports immune system health. It can be synthesized from sun exposure or consumed through foods like oily fish, vitamin D-rich mushrooms, and butter from grass-fed cows. Studies indicate that eczema sufferers often have low vitamin D levels. Maintaining adequate vitamin D helps regulate inflammation and supports immune function, both crucial for managing eczema.

In the UK, about one in five people have low vitamin D levels, partly because deficiency symptoms are subtle. Ensuring sufficient vitamin D intake can benefit those with eczema, reducing inflammation and supporting overall immune health.