Table of ContentsView AllTable of ContentsBenefitsHow It WorksWhat to EatConsiderations
Table of ContentsView All
View All
Table of Contents
Benefits
How It Works
What to Eat
Considerations
Keratosis pilaris(or “chicken skin”) is a common condition that causes small, rough bumps on the skin. Keratosis pilaris is harmless and does not require treatment.
While no solid scientific evidence supports a specific diet to treat or prevent keratosis pilaris, some people report improvements when following an anti-inflammatory diet. Others say their symptoms improve after eliminating gluten and dairy.
This article discusses the dietary management of keratosis pilaris.
There is no universal diet for keratosis pilaris. However, some anecdotal evidence supports eliminatingglutenand dairy to improve the condition, but no research has established a link between diet and keratosis pilaris.
Certain factors may be associated with keratosis pilaris and trigger or worsen symptoms. These factors include:
Some alternative medicine practitioners suggest following ananti-inflammatory dietto reduceinflammationand keep the condition in remission.
Although there is no specific diet to treat keratosis pilaris, adopting an anti-inflammatory diet, which emphasizes fruits, vegetables, lean protein, and healthy fats, may be beneficial. An anti-inflammatory diet is closely aligned with aMediterranean diet.
Many people with keratosis pilaris have other chronic health conditions. As such, dietary management should be individualized, considering these conditions. For example, a person with diabetes may benefit from a moderate carbohydrate intake and avoiding added sugar.
If you find it difficult to determine an eating pattern that works best for you, consider working with a registered dietitian. If you suspect you are deficient in vitamin A or essential fatty acids, it is important to speak with your healthcare provider.
Duration
As you create your diet plan to reduce inflammation and improve your overall health, it’s a good idea to focus on eating more fresh produce, lean protein, nuts, seeds, and healthy fats. Consider limiting foods that contribute to inflammation, such as fatty cuts of red meat, processed foods, and refined sugar. Foods to eat include:
Recommended Timing
There is no set recommended meal timing for the keratosis pilaris diet. While some people prefer to eat three larger meals daily, others do better with six smaller meals daily. Depending on your health goals, you may find it beneficial to experiment with meal sizes and frequency to see what works best for you.
Cooking Tips
When cooking at home, some healthy swaps you can make to help you stick with your diet include:
Modifications
Because the keratosis pilaris diet is not restrictive, individuals with food allergies or who follow special diets (such as vegan or vegetarian) should not have any difficulties modifying this diet. Pregnant people should increase their nutrient intake to promote healthy fetal development.
Changing your eating habits can be intimidating. When you are prepared for the potential challenges you may face, your chances of success significantly increase.
General Nutrition
The keratosis pilaris diet is similar to how we should all eat to achieve optimal health and weight. Limiting your intake of saturated fats, sugary beverages, and inflammatory foods can make it easier to stick to a healthy diet.
The core elements of a healthy diet include:
Cost
Choosing whole, minimally processed foods can be a bit costly. To help keep costs to a minimum, you can purchase canned tuna and frozen fruits and vegetables. You can also buy meat in bulk when it is on sale and freeze it for later use.
Flexibility
A healthy eating pattern allows you to enjoy a variety of different foods. For the most part, this diet is flexible and very easy to follow. It does not restrict any food groups or require you to follow a strict meal plan. Instead, it focuses on eating more foods that have health-promoting properties.
To help you stick with a healthy diet long-term, you may find it beneficial to plan meals ahead of time and keep healthy snacks with you when you’re on the go. When eating out, choose grilled, broiled, or braised foods instead of fried, and opt for vegetables as your side item.
Summary
There are no specific dietary recommendations for keratosis pilaris. Although anecdotal evidence suggests that removing gluten and dairy may be beneficial, no scientific studies support this. In addition, because the condition is inflammatory, following an anti-inflammatory diet may be helpful. Foods to incorporate into your daily meals include fruits, vegetables, lean protein, and healthy fats.
A Word From Verywell
9 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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Celiac Community Foundation of Northern California.Gluten causes keratosis pilaris: fact or myth?
Harvard Medical School.Foods that fight inflammation.
Nieman KM, Anderson BD, Cifelli CJ.The effects of dairy product and dairy protein intake on inflammation: a systematic review of the literature.J Am Coll Nutr.2021;40(6):571-582. doi:10.1080/07315724.2020.1800532
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USDA.Dietary guidelines for Americans: executive summary.
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