Got eczema? Some foods can help reduce the inflammation that leads to dry, itchy, and flaky skin, says nutritionist Olga Hamilton. Eczema, a long-term condition, often makes skin dry, itchy, and sore. In the UK, it’s estimated that one in five children and one in twelve adults suffer from it.

While diet isn’t the direct cause of eczema, eating certain foods can trigger flare-ups. Research shows that dietary factors can aggravate eczema, with reactions occurring within minutes or hours of eating.

Hamilton suggests five dietary strategies to help manage eczema:

1. Probiotics: These live microorganisms support your immune system and help balance gut bacteria. Common types include Lactobacillus and Bifidobacterium, found in foods like yogurt, kefir, raw cheese, natto, tempeh, miso, kombucha, sauerkraut, and kimchi. Start with small daily amounts, such as a tablespoon of sauerkraut in your salad or 200 grams of yogurt for breakfast.

2. Prebiotics: These fibers act as food for probiotics. They promote the growth of good bacteria in your gut and can be found in beans, legumes, Jerusalem artichokes, leeks, shallots, chicory, asparagus, mushrooms, garlic, and onion. Aim for three portions of these vegetables daily.

3. Liver-friendly foods: Poor liver function can contribute to eczema. Your liver filters toxins, but when overloaded, it leads to inflammation and eczema. Consuming cruciferous vegetables like cabbage, kale, turnip, broccoli, cauliflower, and brussels sprouts can help. These vegetables support liver function by producing detoxifying enzymes. Include two portions of cruciferous vegetables in your daily diet.

4. Turmeric: This spice, common in Asian cuisine, contains curcumin, which has anti-inflammatory and antioxidant properties. It’s been used to treat eczema and can be added to various meals for its benefits.

5. Vitamin D: Essential for numerous health benefits, vitamin D can be sourced from sun exposure, wild oily fish, vitamin D-enriched mushrooms, and grass-fed cow’s butter. A lack of vitamin D is common and often linked to eczema. It regulates inflammation by controlling the production of immune cells. Ensure adequate vitamin D levels to support your immune system.

Implementing these dietary changes can help manage eczema symptoms and improve overall skin health.