If you have eczema, certain foods might help reduce the inflammation that leads to dry, itchy, and flaky skin, according to nutritionist Olga Hamilton. Eczema is a long-term inflammatory skin condition that leaves many people with uncomfortable symptoms. In the UK, it affects about one in five children and one in twelve adults. While your diet might not directly cause eczema, certain foods can trigger flare-ups. Research shows that dietary factors can worsen eczema, causing reactions soon after eating.

Here are five dietary changes that might ease your eczema:

1. Probiotics:
Probiotics are live beneficial bacteria that support your immune system and help maintain a healthy gut. Common probiotic strains like Lactobacillus and Bifidobacterium are found in foods such as yogurt, kefir, raw cheese, and fermented products like sauerkraut, kimchi, and kombucha. Including a small daily amount of these fermented foods can improve your gut health and reduce inflammation, easing eczema symptoms.

2. Prebiotics:
Prebiotics are carbohydrates that your body can’t digest, but they feed the good bacteria in your gut. Foods rich in prebiotics include beans, legumes, Jerusalem artichokes, leeks, onions, garlic, asparagus, mushrooms, and chicory. These help increase beneficial gut bacteria, supporting probiotics and reducing inflammation. Aim to eat three portions of these foods daily.

3. Cruciferous Vegetables:
Eczema is often linked to poor liver function due to the liver’s role in filtering toxins. Cruciferous vegetables like cabbage, kale, broccoli, and Brussels sprouts help detoxify the liver and reduce inflammatory toxins that contribute to eczema. These veggies contain nutrients like glutathione which support inflammation reduction. Aim for two portions a day, prepared however you like.

4. Turmeric:
Turmeric contains curcumin, known for its anti-inflammatory and antioxidant properties. It can support your immune system and help reduce eczema symptoms. Incorporate turmeric into your cooking, using it in dishes like curries and soups to benefit from its medicinal properties.

5. Vitamin D:
Vitamin D is crucial for immune system health and inflammation reduction. It’s produced by your skin when exposed to sunlight and can be found in foods like wild oily fish and vitamin D-enriched products. People with eczema often have lower levels of vitamin D. Ensuring you get enough vitamin D through sunlight and diet might help manage your eczema.

By incorporating these dietary changes, you might find relief from the uncomfortable symptoms of eczema and support your overall skin health.