Food, inflammation and your skin: What the science says
Can what we eat really affect our skin?
It's an appealing idea, fuelled a booming market in ‘anti-inflammatory’ diets, supplements and gut-health products promising clearer, calmer skin. There is some fascinating science behind the food–skin connection. But reality is more nuanced than social media might have us believe.
The term ‘skinflammation’ is sometimes used in a non-medical way to describe redness, itching, sensitivity, breakouts and other signs of inflammation in the skin. Inflammation is involved in many different skin conditions, including acne, eczema, psoriasis and rosacea, and each has its own complex mix of causes.
Start with the whole diet
When it comes to skin health, it's tempting to zone in on individual ‘superfoods’ such as salmon for omega-3s, berries for antioxidants, yoghurt for probiotics. However, it’s important to consider what foods make up the majority of what you regularly eat.
A varied diet rich in vegetables, fruit, wholegrains, pulses, nuts and seeds provides fibre, vitamins, minerals and a wide range of plant compounds. Fish, including oily fish, provides useful fatty acids, while predominantly unsaturated fats are recommended in place of saturated fats.
This isn't a specialist ‘skin diet’, simply the pattern already recommended by the NHS Eatwell Guide for overall health.
Acne: does sugar really cause spots?
Of all the common skin conditions, acne has attracted some of the most interesting nutrition research.
Scientists have investigated whether high-glycaemic diets, those containing lots of foods that cause blood glucose to rise rapidly, could contribute to acne through hormonal and metabolic pathways.
Some small studies suggest that lower-glycaemic diets may improve acne. But the research isn't strong enough to prescribe a particular diet.
NICE’s current acne guidance, reviewed in 2026, concludes there isn't enough evidence to recommend a specific diet for treating acne. The American Academy of Dermatology takes a similarly measured view: the connection is plausible and worth investigating further, but diet alone isn't an acne treatment.
That doesn't mean nutrition is irrelevant. Choosing wholegrains, vegetables, fruit, beans and pulses more often than highly refined foods makes sense for wider health and may help some people with acne. But you don't need to fear every biscuit.
Eczema: be careful before cutting foods out
Food and eczema are frequently linked online, particularly when children are involved. This is an area where caution really matters. Food allergy can occur alongside eczema, but eczema doesn't automatically mean someone has a food allergy.
The British Association of Dermatologists advises that food allergy should be investigated when there are appropriate reasons to suspect it, not simply assumed because eczema is present.
That's important because removing foods such as milk, eggs or wheat without good reason can make a balanced diet more difficult, particularly for growing children. The NHS similarly recommends seeking professional advice rather than eliminating foods because of a suspected allergy.
If you repeatedly notice symptoms after eating a particular food, keeping a food-and-symptom diary and discussing it with a GP or dietitian may prove more useful than cutting out multiple food groups yourself.
What about the gut–skin connection?
Our gut is home to trillions of microorganisms collectively known as the gut microbiome. These organisms interact with our immune system, prompting researchers to investigate whether changes in the microbiome could influence inflammatory conditions elsewhere in the body, including the skin.
A systematic review and meta-analysis of studies in adults with atopic dermatitis, published in Clinical and Experimental Allergy, found that some probiotic interventions improved eczema severity. But the results varied according to the bacterial strains used, and not all probiotics were effective.
Fermented foods such as live yoghurt and kefir can certainly be part of a varied diet if you enjoy and tolerate them. But claims that a particular probiotic, supplement or fermented food can heal the gut and cure a skin condition go beyond current evidence.
Psoriasis: why the bigger health picture matters
Psoriasis is more than a skin condition. It's a chronic immune-mediated inflammatory disease and is associated with other health conditions, including cardiovascular disease. This makes overall lifestyle particularly relevant.
UK health guidance indicates a balanced diet, regular exercise, limiting alcohol, stopping smoking and maintaining a healthy weight are all helpful for anyone living with psoriasis.
Researchers are also exploring whether dietary patterns, such as Mediterranean-style diets, which typically emphasise vegetables, fruit, pulses, wholegrains, nuts, fish and olive oil, might influence psoriasis severity.
Recent systematic reviews have found encouraging associations, but the quality of the evidence remains limited. A 2025 review in Clinical Nutrition concluded that dietary approaches may have potential as part of psoriasis management, but that better-quality research is needed.
What belongs on a skin-friendly plate?
There isn't a definitive shopping list for healthy skin. But there are plenty of good reasons to regularly include:
Colourful fruit and vegetables for fibre, vitamins, minerals and plant compounds.
Wholegrains, beans and lentils for fibre and slower-digesting carbohydrates.
Oily fish, such as salmon, sardines and mackerel, as a source of long-chain omega-3 fatty acids.
Nuts and seeds for unsaturated fats, fibre and micronutrients.
Healthy sources of fat, including olive and rapeseed oils.
Fermented foods, such as live yoghurt or kefir, if you enjoy them.
The NHS Eatwell Guide recommends at least five portions of varied fruit and vegetables a day and two portions of fish a week, including one portion of oily fish. But your diet doesn't have to be perfect at every meal as balance across the day and week matters more.
There is still no universal ‘skinflammation diet’
The connection between food, immunity, the gut microbiome and skin is real and we're learning more about it all the time.
For now, the strongest approach is refreshingly unglamorous: eat a varied, balanced diet; include plenty of plant foods and fibre; choose healthy sources of fat and protein; and don't eliminate foods without a good reason.
Most importantly, remember that skin health isn't determined by food alone. Genetics, hormones, immune function, stress, sleep, smoking, alcohol, UV exposure, skincare, allergens and the environment can all play a part.
So instead of looking at what you can cut out of your diet to improve your skin, consider what you can add to support your overall health.
Persistent, painful or worsening skin symptoms should be assessed by a healthcare professional. If you think a particular food is triggering symptoms, speak to your GP, dermatologist or a registered dietitian before making significant dietary restrictions.
