Got eczema? Certain foods can help reduce the inflammation that leads to dry, itchy, and flaky skin, suggests nutritionist Olga Hamilton.

Eczema is a chronic skin condition that often leaves the skin dry, itchy, and sore. The National Eczema Society estimates that one in five children and one in 12 adults in the UK suffer from eczema. While your diet might not be the direct cause of eczema, certain foods can trigger flare-ups.

Research has shown that dietary factors can indeed worsen eczema, with reactions happening minutes or hours after eating certain foods. Nutritionist Olga Hamilton outlines five dietary tips to help manage eczema:

Probiotics
Probiotics are live microorganisms that can support your immune system and prevent harmful bacteria from growing in your gut. Lactobacillus and Bifidobacterium are the most common strains associated with gut health. Studies indicate that an increased presence of probiotic bacteria in your intestines can protect against eczema.

Probiotics can ease eczema by reducing inflammation and aiding immune function. You can find probiotics in foods like yogurt, water-based kefir, raw cheese, fermented soy products (like natto, tempeh, and miso), kombucha, and fermented vegetables (like sauerkraut and kimchi). Try adding a variety of these foods to your diet throughout the week.

Prebiotics
Prebiotics are carbohydrates that your body can’t digest. Instead, they reach your gut and help feed the probiotic bacteria, increasing the number of good bacteria. Foods rich in prebiotic fibers include beans, legumes, Jerusalem artichokes, leeks, shallots, chicory, asparagus, mushrooms, garlic, and onion. Including three portions of these vegetables daily can enhance probiotic effectiveness.

Liver-Friendly Foods
Poor liver function can drive eczema. The liver filters blood from the digestive tract and removes toxins. Overloaded livers can’t perform effectively, forcing toxins to exit the body through the skin, which can lead to eczema. Including liver-friendly foods, like cruciferous vegetables, in your diet can help.

Cruciferous vegetables, like cabbage, kale, broccoli, and Brussels sprouts, help the liver produce detoxifying enzymes, reducing inflammation and balancing your digestive system. Aim to eat two portions of cruciferous vegetables daily.

Turmeric
Turmeric, a spice used in many Asian dishes, contains curcumin, an anti-inflammatory and antioxidant compound. Curcumin helps restore glutathione levels, supporting the immune system and alleviating eczema symptoms. Using turmeric in your cooking can provide these benefits.

Vitamin D
Vitamin D, which is produced in the skin in response to sunlight and found in foods like oily fish and vitamin D-enriched mushrooms, plays a crucial role in immune function. Research indicates that people with eczema often have lower levels of vitamin D. It helps regulate inflammatory cytokines and immune cells, reducing inflammation and preventing immune-related diseases like eczema. Many people have low vitamin D levels, so consider incorporating vitamin D-rich foods into your diet.

By following these dietary tips, you can help manage eczema and reduce flare-ups.