Dealing with eczema? Certain foods can help reduce the inflammation that causes dry, itchy, and flaky skin, according to nutritionist Olga Hamilton.

Eczema is a chronic, long-term skin condition that often makes the skin dry, itchy, and sore. The National Eczema Society estimates that one in five children and one in twelve adults in the UK suffer from eczema. While your diet may not cause eczema directly, certain foods can trigger flare-ups.

Research shows that dietary factors can worsen eczema, with reactions happening shortly after eating. Nutritionist Olga Hamilton suggests five dietary strategies to ease eczema symptoms.

1. Probiotics: These live microorganisms boost your immune system and prevent harmful bacteria growth in your gut. The most common strains are Lactobacillus and Bifidobacterium, found in foods like yogurt, kefir, raw cheese, and fermented products such as natto, tempeh, miso, and kombucha. Adding a small amount of these foods daily can help protect against immune dysfunction and reduce inflammation, both key in managing eczema.

2. Prebiotics: These are carbohydrates that your body can’t digest. They pass through your small intestine and help increase the number of good bacteria in your gut by feeding probiotics. Foods like beans, legumes, Jerusalem artichokes, leeks, garlic, and onions are rich in prebiotic fibers. Consuming three portions of these vegetables daily can boost your gut health and improve eczema symptoms.

3. Liver Function: Poor liver function can drive eczema as the liver filters out toxins from the digestive tract. A high load of toxins can lead to inflammation, manifesting as eczema. To support the liver, include foods like cruciferous vegetables (broccoli, cauliflower, kale, etc.), which help detoxify the body and reduce inflammation.

4. Turmeric: This spice has been used in traditional medicine for its anti-inflammatory and antioxidant properties. Curcumin, the active ingredient in turmeric, can help manage eczema by reducing inflammation and supporting the immune system. It can be found in curry powders, mustards, and other foods.

5. Vitamin D: This vitamin is crucial for several body systems and is produced by the skin in response to sunlight. It’s also found in foods like oily fish and vitamin D-enriched mushrooms. Studies have shown that people with eczema often have lower levels of vitamin D, which helps regulate the immune system and reduce inflammation.

These dietary strategies can help manage eczema symptoms by supporting overall health and reducing inflammation. Regularly including probiotics, prebiotics, liver-friendly foods, turmeric, and vitamin D in your diet can make a significant difference.