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Keratosis Pilaris Diet: Eat Your Way to a Bump-Free Skin

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  • Omega-3 fats help manage oil production and maintain moisture of the skin, preventing keratosis pilaris from worsening
  • Aside from eating the foods mentioned above, you should also keep your body hydrated by drinking plenty of water

Keeping your skin healthy from the inside is one of the best ways to manage keratosis pilaris. Even though this skin condition has no dietary associations,1 the nutritional content found in the foods you eat may still help you achieve clearer and smoother skin by improving your overall health.

It’s important to be aware of the foods that may alleviate and exacerbate keratosis pilaris in order to come up with a diet plan that works best for your needs. Be sure to talk to a physician about your dietary needs, especially if your condition is associated with other health disorders or skin allergies.

Here Are the Foods That You Need to Add to Your Meal Plan

Some vitamins and minerals may help reduce the rough and reddish bumps caused by keratosis pilaris. Load up on foods that are rich in the following nutrients:2,3,4

Vitamin A

Vitamin A is an antioxidant that helps fight inflammation and free radicals. It’s also essential for cell growth and skin tissue repair, which may help alleviate keratosis pilaris over time.

Some good sources of vitamin A include spinach, kale, carrots, sweet potatoes and liver from grass fed animals.


Omega-3 fats help manage oil production and maintain moisture of the skin, preventing keratosis pilaris from worsening.5

You can get omega-3 fats from wild-caught Alaskan salmon, sardines and krill oil.

Vitamin C

Vitamin C helps alleviate rough, dry or scaly skin caused by keratosis pilaris. Citrus fruits are great sources of vitamin C, but you can also get this from non-citrus foods, such as broccoli, tomato, papaya and sweet peppers.

Vitamin E

Vitamin E helps reinforce your skin against damage by fighting free radicals and harmful UV rays. Some of the dietary sources of vitamin E include almonds, hazelnuts and green vegetables, such as spinach and broccoli.

Vitamin D

Vitamin D can help fight certain disorders that may cause keratosis pilaris, such as eczema and diabetes mellitus.

The best way to boost your vitamin D level is through sun exposure, but you may also get this from foods like wild Alaskan salmon.

Vitamin B7

Vitamin B7, also known as biotin, is essential for maintaining healthy skin. Some of the foods that are rich in free biotin include sunflower seeds, cauliflower, mushrooms and avocados.

Aside from eating the foods mentioned above, you should also keep your body hydrated by drinking plenty of water. Pure water not only promotes healthy, glowing skin but also helps improve your overall well-being.

Foods to Avoid When You Have Keratosis Pilaris

There are certain foods that can wreak havoc on your skin, putting you at a higher risk of developing skin disorders. Be sure to avoid foods that contain the following harmful ingredients:

All these are generally bad for your health, and are usually found in processed foods, which also have little to no nutritional content. Since they only add weight to your body without actually delivering any health benefits, it’s best to cut these foods from your diet plan.

Gluten is also another ingredient that you should avoid if you have keratosis pilaris, since it’s one of the triggers of this disorder. Although there is not enough evidence to support this theory, it’s still best to avoid foods that contain this ingredient since it can cause other skin conditions that are associated with keratosis pilaris, including eczema and atopic dermatitis.


Keratosis Pilaris:Introduction

What Is Keratosis Pilaris?

Keratosis Pilaris Signs & Symptoms

Keratosis Pilaris Causes

Keratosis Pilaris Treatment

Keratosis Pilaris Prevention

Keratosis Pilaris Diet

Keratosis Pilaris FAQ

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Sources and References

  • 1 MedicineNet, Keratosis Pilaris
  • 2 Keratosis Pilaris 101, 4 Unusual Keratosis Pilaris Diet Tips
  • 3 Holistic Squid, Natural Remedies for Keratosis Pilaris
  • 4 Pure and Simple Nourishment, How to Heal Keratosis Pilaris with Diet
  • 5 Healthline, 17 Science-Based Benefits of Omega-3 Fatty Acids
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