Got eczema? Certain foods can help reduce the inflammation that leads to dry, itchy, and flaky skin, according to nutritionist Olga Hamilton. Eczema, often a long-term inflammatory skin condition, can make the skin sore and uncomfortable. In the UK, about one in five children and one in twelve adults suffer from eczema.

While your diet might not directly cause eczema, certain foods can trigger flare-ups. Research shows that dietary factors can worsen eczema, sometimes causing reactions within minutes or hours after eating.

Here are five ways to manage eczema through your diet, as explained by Olga Hamilton.

First, probiotics are beneficial microorganisms that support your immune system and help maintain a healthy gut by inhibiting harmful bacteria. Different types of probiotics, particularly Lactobacillus and Bifidobacterium strains, have the most evidence supporting their role in gut health. These probiotics can protect against atopic dermatitis (eczema) by preventing immune dysfunction and reducing inflammation. You’ll find probiotics in foods like yogurt, water-based kefir, raw cheese, natto, tempeh, miso, kombucha, sauerkraut, and kimchi. Aim to include a small amount in your daily diet and consume a variety of fermented foods throughout the week.

Second, prebiotics serve as food for probiotics, helping them grow and thrive in your gut. Prebiotics are indigestible carbohydrates that nourish probiotic bacteria, increasing the number of “good” bacteria in your intestine. Sources of prebiotic fibers include beans, legumes, Jerusalem artichokes, leeks, chicory, asparagus, mushrooms, garlic, and onion. For better gut health, try to include three portions of these vegetables daily—one portion being 80 grams of vegetables or 120 grams of cooked legumes.

Third, improving liver function can help manage eczema. The liver filters the blood coming from the digestive tract and processes toxins and inflammatory by-products. When overloaded, these toxins may be expelled through the skin, causing eczema. Cruciferous vegetables like cabbage, kale, broccoli, and Brussels sprouts support liver function by helping produce detoxifying enzymes and reducing inflammation. Aim to include two portions of cruciferous vegetables daily, in any form—cooked, raw, tinned, frozen, baked, stewed, or roasted.

Fourth, turmeric, a common spice in Asian cuisine, contains curcumin, which has strong anti-inflammatory and antioxidant properties. Curcumin can help restore the body’s levels of glutathione, an antioxidant that supports the immune system and may alleviate autoimmune disorders, including eczema. Studies have shown that creams containing turmeric extract can significantly reduce eczema symptoms, including scaling, thickening, and itching.

Lastly, vitamin D plays a crucial role in maintaining various bodily functions, including immune response. Produced in the skin in response to sunlight, vitamin D can also be found in foods like wild oily fish, vitamin D-enriched mushrooms, and grass-fed cow’s butter. A study found that people with eczema often have lower levels of vitamin D. This vitamin helps regulate immune cells and cytokines that reduce inflammation. Considering that vitamin D deficiency is common, with one in five people in the UK having low levels, it’s important to ensure adequate intake through sun exposure or diet.

By incorporating these dietary changes, you can help manage your eczema more effectively and improve your skin health.