As a Registered Nutritional Therapist, I am asked more and more about Continuous Glucose Monitors (CGMs) by my clients. I thought it would be useful to share my thoughts on this increasingly popular tool and how it can support overall health and wellbeing.
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In recent years, CGMs have become a popular tool for managing blood sugar levels among those with diabetes. However, CGMs are not just for individuals living with the condition; they can be a powerful tool for anyone looking to take control of their health and gain deeper insights into their body’s responses to food, exercise, and lifestyle choices.

​A CGM is a small, wearable device that tracks glucose levels in real time. It measures the glucose in the interstitial fluid (the fluid surrounding your cells) and provides a continuous stream of data via a connected app. Unlike traditional glucose testing methods that require finger pricks, CGMs offer a painless and convenient way to monitor how your blood sugar changes throughout the day.
In the past, CGMs were primarily designed for individuals with diabetes. However, sensor manufacturers have recognised their potential for improving health in the non-diabetic population. As a result, they have increased production and developed apps tailored to meet the needs of this broader audience.

​While non-diabetics don’t face the same challenges with blood sugar regulation, maintaining stable glucose levels is essential for overall health. Here are some key benefits of using a CGM as a non-diabetic:

Everyone’s body reacts differently to carbohydrates, fats, and proteins. A CGM allows you to identify which foods cause spikes or crashes in your blood sugar.

Interestingly, in my experience, many assumptions about which foods spike blood sugar turn out to be incorrect. Time and time again, clients have been surprised by foods they believed to be harmless, only to find these choices significantly affected their glucose levels.
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This insight can help you tailor your diet to improve energy levels, reduce cravings, and optimise digestion by focusing on what truly works for your body.

​Blood sugar fluctuations can lead to increased hunger and fat storage, particularly when levels spike and crash. By tracking your glucose patterns, you can make informed choices that help stabilise your levels, reducing overeating and promoting fat metabolism.

​Ever experienced a mid-afternoon slump? This is often due to blood sugar crashes. Monitoring your glucose can help you pinpoint what might be causing those dips and adjust your meals or snacks, accordingly, leading to sustained energy and improved concentration throughout the day.

​Your glucose levels play a significant role in fuelling sport. By using a CGM, you can determine whether you need to adjust your pre- or post-workout nutrition to maximise performance and recovery.

​Many people experience issues with glucose regulation long before a diagnosis of prediabetes or diabetes. A CGM can reveal patterns that might indicate insulin resistance or other metabolic concerns, giving you the opportunity to make preventative lifestyle changes.

​Blood sugar stability plays a crucial role in reducing systemic inflammation, which can exacerbate skin conditions like eczema and dermatitis. Spikes and crashes in glucose levels can trigger inflammatory responses, potentially worsening symptoms. By using a CGM to maintain steady blood sugar levels, you can help support your skin’s barrier function and reduce flare-ups, promoting healthier, calmer skin.

Intermittent fasting has gained popularity as a strategy for improving metabolic health and supporting weight management. However, the ideal fasting window can vary significantly from person to person. A CGM provides valuable data into how your glucose levels respond during fasting periods and when you break your fast.

By monitoring your glucose trends, you can determine:

• Whether your fasting period is too long, leading to blood sugar dips and fatigue.
• How different foods or meal sizes affect your post-fast glucose response.
• The most effective fasting window for stabilising blood sugar and sustaining energy levels.

​Interestingly, prolonged fasting can sometimes cause blood sugar levels to rise instead of fall. This is due to a phenomenon called the "dawn effect" or "glucose sparing," where the liver releases glucose into the bloodstream to provide energy during extended periods without food. Understanding this response through CGM data can help you fine-tune your fasting practice to avoid unintended glucose spikes and ensure it aligns with your health goals.

Sleep quality has a significant impact on blood sugar levels. Poor sleep can disrupt the body’s hormonal balance, including the release of insulin and cortisol, leading to elevated glucose levels the following day. Studies have shown that even a single night of inadequate sleep can impair glucose metabolism and increase insulin resistance.

Using a CGM, you can observe how your blood sugar responds after a restless night compared to a well-rested one.
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By understanding the relationship between sleep and blood sugar, you can implement strategies that promote both restful nights and optimal metabolic health.

Stress is a significant factor influencing blood sugar levels. When you experience stress, your body releases cortisol, a hormone that can cause glucose levels to rise. While this is a normal response, chronic stress can lead to prolonged periods of elevated blood sugar, contributing to metabolic dysregulation and inflammation.

Using a CGM can help you identify:

• How stress affects your blood sugar throughout the day.
• Whether specific stressors or times of day correlate with glucose spikes.
• How relaxation techniques, such as deep breathing or mindfulness, impact your glucose levels.

​Armed with this information, you can implement strategies to mitigate the effects of stress on your blood sugar, supporting both your physical and mental wellbeing.

Blood sugar stability isn’t just about preventing diabetes—it’s a cornerstone of good health for everyone. When blood sugar levels fluctuate wildly, it can lead to a cascade of symptoms and issues, including:

• Energy Crashes: Erratic blood sugar can leave you feeling fatigued, particularly in the afternoons.
• Cravings: Highs and lows in glucose can drive hunger and lead to overeating or poor food choices.
• Inflammation: Chronic blood sugar imbalances are linked to systemic inflammation, which can worsen skin conditions like dermatitis and eczema.
• Stress on Hormones: Unstable glucose levels can disrupt hormonal balance, affecting everything from sleep quality to mood regulation.

For those with dermatitis or eczema, blood sugar stability is particularly vital. Spikes in glucose can exacerbate inflammation, which in turn may worsen flare-ups. By maintaining steady glucose levels through balanced meals, regular activity, and stress management, you can support both your skin health and overall wellbeing.
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A CGM provides real-time feedback, allowing you to identify and address habits or foods that may be contributing to blood sugar instability. This proactive approach is essential for reducing inflammation and promoting long-term health.

Having access to CGM data is an excellent first step, but its true value lies in how it’s interpreted and applied. Simply knowing that a food like porridge causes your blood sugar to spike isn’t enough. The key is to understand the context and take actionable steps to improve your response. For example:

• Context Matters: Does porridge always cause a spike, or is it dependent on portion size, toppings, or how active you are afterward? Patterns can vary based on numerous factors.
• Experiment and Adjust: Could adding protein or fat to your porridge, such as nuts or seeds, help moderate the spike? Testing different combinations can provide a more comprehensive understanding.
• Consider Individual Variability: Your body’s response might differ from someone else’s. What works for one person may not work for another.

A Registered Nutritional Therapist or healthcare provider can help you interpret the data and create strategies tailored to your goals. This ensures that your CGM insights lead to meaningful changes, rather than just an overwhelming stream of numbers.

By focusing on interpretation and practical application, you can turn CGM data into a powerful tool for lasting health improvements. 

As the New Year begins, many of us feel the need to reset after the indulgences of the festive season. One increasingly popular way to do this is by embracing Dry January, a commitment to avoiding alcohol for the entire month. This isn’t just about saying no to your favourite drink—it’s an opportunity to reset your gut and skin health, especially if you’re mindful of sugar intake at the same time.
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As a Registered Nutritional Therapist specialising in gut and skin health, I’ve seen first-hand how alcohol and sugar impact the body, and how a break can lead to dramatic improvements.
Let’s explore why Dry January could be the best thing you do for your health this year and how to make the most of it.

Your gut plays a foundational role in your overall health, acting as home to trillions of bacteria and other microorganisms collectively known as the gut microbiome. These microorganisms are essential for digestion, immunity, hormone regulation, and even mental health. However, alcohol disrupts this delicate balance in several ways, particularly when consumed in excess.
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Alcohol contributes to an imbalance in the microbiome, often referred to as dysbiosis, by feeding harmful bacteria while suppressing beneficial microbes. This disruption can cause digestive discomfort, bloating, and inflammation. Alcohol also damages the lining of the gut, increasing its permeability. This condition, often called "leaky gut syndrome," allows toxins, bacteria, and undigested food particles to pass into the bloodstream, triggering widespread inflammation. Over time, this inflammatory state can contribute to chronic health issues, including autoimmune conditions and skin problems like eczema.

Additionally, alcohol promotes the overgrowth of yeast, such as Candida albicans. When levels of Candida rise unchecked, symptoms such as fatigue, brain fog, and digestive issues can occur. This imbalance in the gut can also exacerbate skin conditions. By stepping away from alcohol during Dry January, you give your gut the chance to heal. Beneficial bacteria can begin to thrive again, the gut lining can repair itself, and inflammation can subside, paving the way for improved digestion and overall wellbeing.

The impact of alcohol isn’t limited to your gut; it also takes a toll on your skin. Alcohol dehydrates the body, stripping your skin of the moisture and nutrients it needs to remain healthy and resilient. This can lead to dry, flaky skin that looks dull and lacks elasticity.

Chronic alcohol consumption also accelerates the ageing process by reducing collagen production and increasing oxidative stress. Collagen is a vital protein that keeps skin firm and youthful, and its depletion leads to the early onset of fine lines and wrinkles. Additionally, alcohol depletes the body of essential nutrients, such as vitamin A, vitamin C, and zinc, which are critical for skin repair and maintenance.
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For those with sensitive or reactive skin, alcohol can exacerbate existing conditions such as rosacea, eczema, and psoriasis. Its inflammatory effects often manifest as redness, puffiness, and breakouts.
The good news is that within weeks of giving up alcohol, many people notice significant improvements in their skin. Increased hydration and reduced inflammation allow the skin to recover, revealing a healthier, more radiant complexion.

For individuals dealing with dermatitis, including eczema, seborrheic dermatitis, or contact dermatitis, alcohol and sugar can be particularly problematic. Both substances act as triggers that can worsen symptoms or interfere with the healing process.

Alcohol contributes to inflammation, a key driver of dermatitis flare-ups. It also dehydrates the body, leaving the skin more vulnerable to irritants and less able to retain moisture—a critical factor for managing dermatitis. Additionally, alcohol’s impact on gut health can worsen skin conditions. The gut and skin are intricately linked through the gut-skin axis, and alcohol-induced gut dysbiosis can increase inflammatory markers that trigger dermatitis.
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By removing alcohol and reducing sugar intake during Dry January, you provide your skin with the opportunity to calm down, rebuild its barrier function, and repair itself. Many individuals with dermatitis report fewer flare-ups, less itching, and healthier skin when they eliminate these two triggers.

Sugar plays a significant role in gut and skin health and is often a hidden problem in many diets. High sugar intake disrupts the balance of the gut microbiome by feeding harmful bacteria and yeasts, leading to dysbiosis. It also reduces the diversity of gut bacteria, which is a key marker of good gut health.
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In the skin, sugar triggers a process known as glycation, where sugar molecules bind to proteins like collagen and elastin. This weakens these vital proteins, causing the skin to lose its elasticity and firmness, leading to sagging and wrinkles. Sugar can also exacerbate acne and oily skin by spiking insulin levels, which in turn stimulate the production of androgens—hormones that increase oil production.

Many alcoholic drinks are packed with hidden sugars, which can undermine your efforts to improve your health. For example, a margarita contains around 13g of sugar, while a piña colada can pack a staggering 32g, more than a can of coke.

Sweet wines, such as dessert wines, contain 8-10g of sugar per small glass, while even a pint of lager may have 1-2g. Spirits mixed with tonics or sugary sodas can add 15-20g of sugar per drink.

Even non-alcoholic options, such as mocktails, can contain significant amounts of sugar if made with syrups or fruit juices. A virgin mojito, for instance, may have over 20g of sugar.

That said, mocktails are still preferable to alcoholic cocktails as they avoid alcohol’s inflammatory effects.
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Over time, many people find that they no longer crave sugary or alcohol-like replacements, preferring instead to sip on sparkling water with a splash of fresh fruit juice or herbal teas.

​By removing alcohol and reducing sugar, Dry January offers a powerful reset for your gut and skin. As your microbiome begins to rebalance and inflammation decreases, you may notice better digestion, reduced bloating, and clearer, calmer skin. The reduction in dehydration and oxidative stress also allows your body to repair itself more effectively, leaving you feeling energised and looking refreshed.

To maximise the benefits of Dry January, focus on hydration, nutrition, and gut health. Drink plenty of water, and consider adding lemon, cucumber, or mint for variety. Prioritise whole foods, including fresh vegetables, lean proteins, healthy fats, and fermented foods like kimchi, sauerkraut, or live yoghurt to support your gut microbiome.
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Keep track of how you feel throughout the month, noting improvements in your digestion, energy, and skin.

Dry January isn’t just about abstinence, it’s an opportunity to reset your body, mind, and habits. By stepping away from alcohol and sugar, you’re creating space for your gut and skin to heal, rebalance, and thrive.

If you’re inspired to take control of your health and need guidance on where to start, I’m here to help. As a Registered Nutritional Therapist, I specialise in crafting personalised plans to optimise gut and skin health. Let’s work together to make this New Year the beginning of your healthiest, most radiant self.
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Are you ready to reset and glow?

Imagine biting into a juicy apple and suddenly feeling your mouth itch or your throat tingle. If you have hay fever or seasonal allergies, this may be more than just a coincidence, it could be Oral Allergy Syndrome (OAS).
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This condition is a type of food allergy that occurs in people sensitive to pollen and is caused by an immune system mix-up.
 
Today I’m going to explore what OAS is, why it happens, and how it connects to conditions like eczema and gut health.

​OAS, also called pollen-food syndrome, is an allergic reaction that occurs when your body confuses proteins in certain raw fruits, vegetables, nuts, and seeds with proteins in pollen. For example, if you’re allergic to birch pollen, eating a raw apple may trigger a reaction because the proteins in the apple are like those in the pollen. (1,2)
 
Common Symptoms
Symptoms usually happen right after eating a trigger food and include:

• Itching or tingling in the mouth or throat
• Swelling of the lips, tongue, or throat
• Mild irritation or redness in these areas

 
Fortunately, these reactions are usually mild and short-lived. Cooking or peeling the food often eliminates the problem because heat and food preparation methods change the structure of the proteins.

​The foods that cause OAS depend on the type of pollen allergy you have:

1. Birch Pollen Allergy: Apples, pears, cherries, carrots, hazelnuts, almonds
2. Ragweed Pollen Allergy: Melons (cantaloupe, watermelon), bananas, cucumbers, courgettes
3. Grass Pollen Allergy: Tomatoes, peaches, celery, melons, oranges
4. Mugwort Pollen Allergy: Celery, carrots, parsley, coriander

 
If you notice that certain foods bother you, especially during pollen season, OAS might be the reason.

​OAS is caused by cross-reactivity in the immune system. This happens when your body mistakes harmless food proteins for pollen proteins it’s already allergic to.
 
Your immune system creates antibodies (called IgE) to fight off what it sees as harmful invaders. If you have hay fever, these antibodies target pollen proteins. But because the proteins in some foods look so much like pollen, they also trigger the same response. This is why you might get allergy symptoms even though the food itself isn’t dangerous.

OAS doesn’t just cause discomfort in the mouth and throat, it can also affect your skin, especially if you have eczema.
 
The connection lies in how your immune system works when you have what’s known as an atopic condition. If you have eczema, hay fever, or asthma, your immune system tends to overreact to harmless substances, whether they come from the environment or your diet. These conditions, often grouped under the term "atopic disease," mean your immune system is more sensitive than average, and that same sensitivity can make you more prone to OAS.
 
When you eat a food that triggers OAS, your immune system mistakenly sees the food proteins as harmful, similar to how it reacts to pollen. This leads to the release of histamine, a chemical that causes inflammation and allergy symptoms like itching and swelling. If you already have eczema, this inflammation can spill over into your skin, worsening your symptoms or triggering flare-ups. Even a small increase in inflammation can lead to noticeable itchiness or irritation for those with sensitive or already inflamed skin.
 
In some cases, the foods that trigger OAS may directly impact your skin as well. For example, you might notice that eating raw apples, nuts, or other OAS-related foods not only causes mouth symptoms but also makes your eczema worse. This could be because your immune system is already on high alert or because food allergens are interacting with your skin's barrier, which may already be compromised in eczema.
 
If certain foods seem to make your eczema worse, it might be worth exploring whether there’s a link to your pollen allergies. Consulting with a GP, allergist, or nutrition practitioner can help you identify these connections and develop a plan to manage both OAS and eczema more effectively.
 
Gaining a better understanding of these relationships not only helps you avoid triggers but also gives you a deeper insight into how your immune system, diet, and skin health are all interconnected.

​There’s growing evidence that your gut health plays a central role in managing allergies, inflammation, and even skin conditions like eczema. Your gut is a major hub for your immune system, and its condition can significantly influence how your body reacts to allergens and regulates inflammation. This “gut-skin-immune connection” can offer clues about how improving your gut health may help with conditions like OAS and eczema.
 
The gut is home to trillions of microorganisms, collectively known as the gut microbiota, which include bacteria, fungi, and other tiny life forms. These microbes play a crucial role in maintaining a healthy immune system. A diverse and balanced microbiome can keep inflammation in check and prevent overreactions to harmless substances like pollen or food proteins. On the other hand, when the microbiome is out of balance, a state called dysbiosis, it can make the immune system more reactive, increasing your chances of experiencing inflammation, allergies, and skin problems.
 
Another vital aspect of gut health is the integrity of the gut lining, sometimes called the gut barrier. This lining acts like a sieve, letting nutrients pass through while keeping harmful particles out of the bloodstream. When the gut lining becomes weakened, a condition often referred to as "leaky gut", larger food particles, toxins, and bacteria can escape into the bloodstream. This can trigger an immune response, leading to increased inflammation. For people with OAS, this might mean heightened sensitivity to certain foods. For those with eczema or other skin conditions, the resulting inflammation can worsen flare-ups or skin irritation.
 
Supporting your gut health can be a simple yet powerful way to calm your immune system and reduce allergic reactions. Eating a diet rich in fibre, such as whole grains, fruits, and vegetables, helps feed beneficial bacteria in your gut, promoting a healthy microbiome.
 
Adding fermented foods like yoghurt, kefir, and sauerkraut introduces probiotics or “good bacteria” that can restore balance in your gut. Prebiotic foods, such as onions, garlic, and green bananas, serve as fuel for these beneficial bacteria, further supporting their growth and activity. Together, these strategies can help reduce inflammation, regulate your immune system, and improve overall health.
 
By focusing on gut health, you’re addressing one of the root causes of inflammation and allergic conditions. Whether you’re managing OAS, eczema, or general inflammation, paying attention to this gut-skin-immune connection can lead to long-term relief and better overall wellbeing. Making small, manageable changes to your diet can have a ripple effect on your immune system and skin, helping you feel healthier and more in control.

If you think you might have Oral Allergy Syndrome (OAS), it’s important to get a proper diagnosis from a qualified medical practitioner, such as your GP or an allergy specialist. They can assess your symptoms, perform any necessary tests, and rule out other potential conditions.
 
Once diagnosed, working with a Registered Nutritional Therapist can help you understand how to manage your symptoms through tailored dietary strategies whilst ensuring your nutritional needs are met.
 
Tips for managing symptoms while maintaining a healthy diet:
 
Living with OAS doesn’t mean you have to give up your favourite fruits and vegetables forever. Here are some tips for managing symptoms while maintaining a healthy diet:

1. Cook or Peel Foods: Heating and peeling often destroy the proteins that cause reactions. For example, cooked apples or carrots are usually safe for people with OAS.
2. Be Cautious During Pollen Season: Your immune system is more reactive during this time, so symptoms might worsen.
3. Support Your Gut: Eating a balanced diet with plenty of prebiotic and probiotic-rich foods can strengthen your gut health.
4. Work with a Professional: A Registered Nutritional Therapist can help you plan a diet that avoids triggers while keeping your nutrition balanced.

 
Oral Allergy Syndrome is a unique and manageable condition that highlights the complex connection between your diet, immune system, and environment. By understanding your triggers and learning how to manage them, you can reduce symptoms and enjoy a diverse, nutritious diet.
 
If you think you have OAS or want to explore how it might connect to other conditions like eczema or gut health, seeking advice from a healthcare professional or nutrition practitioner is a great first step.
 
With the right support and strategies, you can keep your allergies under control and focus on living a healthier, happier life.

1. Muluk NB, Cingi C. Oral Allergy Syndrome. Am J Rhinol Allergy [Internet]. 2018 Jan 1;32(1):27–30. Available from: https://doi.org/10.2500/ajra.2018.32.4489
2. Skypala IJ. Can patients with oral allergy syndrome be at risk of anaphylaxis? Curr Opin Allergy Clin Immunol [Internet]. 2020;20(5). Available from: https://journals.lww.com/co-allergy/fulltext/2020/10000/can_patients_with_oral_allergy_syndrome_be_at_risk.7.aspx

Dermatitis, or eczema, refers to a group of inflammatory skin conditions characterised by itchiness, redness, and irritation. Affecting millions worldwide, dermatitis is not a uniform condition. Understanding the specific type of dermatitis is critical, as it directly influences the most effective management strategies, including nutritional approaches. This article examines the most common types of dermatitis, explores the underlying causes of inflammation, and offers evidence-based dietary recommendations to support skin health.

​Dermatitis can manifest in various forms, each with its own unique triggers and symptoms. Without an accurate medical diagnosis, managing the condition effectively becomes challenging. For instance, atopic dermatitis (AD) often involves allergic responses, whereas contact dermatitis arises from exposure to external irritants or allergens. Differentiating between these types is essential because strategies that work for one may be ineffective—or even counterproductive—for another. Consulting a dermatologist ensures an accurate diagnosis, paving the way for tailored interventions that may include nutritional therapy to complement medical treatment.

​Despite the diversity of dermatitis types, certain factors remain consistent across the board. Inflammation is a hallmark of dermatitis, representing the body’s immune response to a perceived threat. The skin’s barrier function is also frequently compromised, allowing irritants, allergens, and microbes to penetrate while losing vital moisture. Additionally, an overactive or hypersensitive immune system often plays a significant role, with environmental triggers such as allergens, harsh weather, and stress exacerbating symptoms. Understanding these shared mechanisms helps illuminate how dermatitis develops and why its management requires a multifaceted approach.

Atopic Dermatitis
Atopic dermatitis is a chronic condition often beginning in childhood and commonly linked with other atopic conditions, such as asthma and hay fever. Genetics are a key factor, with mutations in the filaggrin gene, which is responsible for maintaining the skin barrier, frequently implicated. However, not all cases are genetic. Environmental factors, immune dysfunction, and triggers like allergies, vitamin D deficiency, gut health issues, and stress can provoke flare-ups.
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Research shows that a compromised skin barrier plays a critical role in atopic dermatitis. When the barrier is weakened, it becomes more permeable, allowing allergens, irritants, and microbes to penetrate and trigger inflammation. This cycle of barrier dysfunction and immune activation not only causes characteristic symptoms like redness, dryness, and itching but also increases the risk of sensitisation to environmental allergens, further escalating immune reactivity.
 
Nutritional strategies for atopic dermatitis often include anti-inflammatory foods, such as those rich in omega-3 fatty acids. While identifying food triggers can be helpful, caution is advised against overly restrictive diets, which may lead to nutritional deficiencies. A balanced, personalised dietary plan is essential to ensure overall health while addressing specific skin needs.

Contact Dermatitis
Contact dermatitis arises when the skin reacts to a specific irritant or allergen and is classified into two categories: irritant contact dermatitis (ICD) and allergic contact dermatitis (ACD). ICD results from repeated exposure to harsh substances, such as soaps or detergents, which physically damage the skin. In contrast, ACD is triggered by an immune response to allergens like nickel or fragrances.
 
Skin barrier dysfunction is central to both forms. In ICD, chronic exposure to irritants weakens the skin, allowing deeper penetration of harmful substances, leading to inflammation and increased sensitivity. In ACD, allergens breach the compromised barrier and interact with immune cells, triggering a delayed hypersensitivity reaction. This interplay underscores the importance of maintaining a healthy skin barrier to reduce the risk of contact dermatitis. Interestingly, research suggests that contact with certain foods through broken skin may lead to sensitivities to ingested foods, further complicating the condition.
 
Adequate hydration and a diet rich in nutrients that support skin repair, such as zinc and omega-3 fatty acids, are beneficial. Avoiding known dietary allergens may also help individuals with heightened sensitivities.

Dyshidrotic Dermatitis
This condition is marked by small, itchy blisters on the hands and feet, often triggered by stress, allergens like nickel or cobalt, or excessive sweating. While some studies suggest reducing dietary nickel or cobalt for those sensitive to these elements, this approach is highly restrictive and often impractical. Instead, a balanced diet that supports hydration , immune function identifying an individual’s own triggers, alongside stress management, is generally more sustainable and effective.

​Seborrhoeic Dermatitis
Seborrhoeic dermatitis primarily affects oily areas such as the scalp, face, and chest. It is closely linked to an overgrowth of the yeast Malassezia, which naturally resides on the skin but can cause inflammation in susceptible individuals.
 
Nutritional strategies often focus on reducing sugar and refined carbohydrates, which may discourage yeast overgrowth. Incorporating foods rich in B vitamins, such as eggs and nuts, can further support skin health by enhancing the skin’s resilience and reducing inflammation.
 
Nummular Dermatitis
Nummular dermatitis presents as coin-shaped patches of irritated skin and is often associated with dry or cracked skin, allergens, or minor skin injuries. Environmental factors, such as dry weather, frequently exacerbate symptoms.
 
Nutritional approaches for nummular dermatitis focus on enhancing skin hydration through healthy fats found in avocados, nuts, and oily fish and supporting general skin health and wellbeing.  External treatments, such as moisturising, work synergistically with dietary interventions to support the skin barrier.
 
Stasis Dermatitis
Stasis dermatitis occurs due to poor circulation, typically in the lower legs, and is more common in individuals with varicose veins or other circulatory issues. Improving circulation through a diet rich in vitamin C and bioflavonoids—found in citrus fruits and berries—can help strengthen blood vessels. Maintaining a healthy weight also reduces pressure on the veins, alleviating symptoms

While diet is not the sole factor in the development or management of dermatitis, it plays a valuable supportive role in promoting skin health. Incorporating anti-inflammatory foods such as salmon, flaxseeds, and leafy greens can help mitigate inflammation, which is often a key driver of symptoms. Probiotics, found in fermented foods like yoghurt and kefir, are particularly beneficial for gut health, an area increasingly recognised as intricately linked to skin conditions. Additionally, essential nutrients such as vitamin D, zinc, and biotin contribute significantly to maintaining the integrity and resilience of the skin barrier.
 
It is important to acknowledge that not everyone with dermatitis has food-related triggers. In fact, overly restrictive diets may lead to nutritional deficiencies and fail to address the root cause of the condition. For this reason, personalised dietary plans, developed in collaboration with a registered nutrition professional, are crucial for achieving sustainable improvements in skin health.
 
However, introducing significant dietary changes, such as incorporating probiotics or other nutrient-dense foods, should be approached with care. Sudden changes to the diet, particularly when the body is unaccustomed to these nutrients, can sometimes have unintended effects. For example, an abrupt increase in probiotics might temporarily cause digestive discomfort or can even make dermatitis worse. Therefore, it is always advisable to consult with a medical or nutrition practitioner before making substantial dietary adjustments to ensure a safe and effective approach tailored to your individual needs.

Dermatitis is a complex condition with diverse causes, including genetics, immune responses, environmental factors, and stress. While medical treatments are important, nutritional and lifestyle strategies provide valuable support. A nutrient-rich, balanced diet tailored to individual needs can help reduce inflammation, repair the skin barrier, and promote overall health.
 
Achieving healthier skin requires time, observation, and professional guidance, but with the right interventions, it is possible to improve skin health and enhance quality of life.

In the complex world of immune responses, T-helper (Th) cells play a crucial role, particularly in inflammatory conditions like dermatitis. (Kim & Ahn, 2022; Ma, 2023; Wang & Xu Landén, 2015)
 
For those suffering from dermatitis, understanding the role of T-helper cells—and the factors that influence their activity—can offer valuable insights into managing and potentially alleviating symptoms.
 
This article will explore:

• What are T-Helper cells?
• T-Helper cells and their role in dermatitis
• The cell subtypes in dermatitis
• How Overactive Th Cells Fuel Dermatitis
• Leaky Gut’s Role in Th Cell Imbalance
• Supporting T-Helper Cells Nutritionally and Through Lifestyle
• Incorporate anti-inflammatory foods
• Support Gut Health with Probiotics and Prebiotics
• Include Nutrients That Support Th Cell Regulation
• Get Sufficient, Quality Sleep

​T-helper (Th) cells are a type of white blood cell that help coordinate the immune response. These cells don’t directly attack pathogens but instead "help" by releasing signalling molecules called cytokines, which activate other immune cells. Th cells play a central role in orchestrating both immune defences and inflammation, making them crucial to the body’s ability to respond to infections, injuries, and foreign particles.

​For those with dermatitis, Th cells tend to become overactive in response to harmless triggers. This overactivity can lead to chronic inflammation and an exaggerated immune response, resulting in the redness, itching, and swelling characteristic of dermatitis.
 
Th cells release pro-inflammatory cytokines, which act as chemical messengers to increase inflammation. This is especially problematic in skin disorders, as chronic inflammation can weaken the skin barrier and worsen symptoms over time.

In dermatitis, two main types of T-helper (Th) cells—known as Th1 and Th2 cells—tend to be overactive, each contributing in unique ways to the condition.

1. Th2 Cells: Th2 cells are a major factor in atopic dermatitis. They’re usually involved in allergic responses and help in producing antibodies, particularly Immunoglobulin E (IgE), which is responsible for allergy responses. When Th2 cells are overactive, they release signalling molecules (cytokines) like IL-4, IL-5, and IL-13. These cytokines lead to high IgE production, making the immune system react to otherwise harmless substances, like pollen or dust mites, with an allergic response. This Th2 “skew” not only drives skin inflammation but also weakens the skin barrier, allowing allergens and irritants to enter more easily and making flare-ups more frequent and severe.
2. Th1 Cells: Although dermatitis is largely a Th2-driven condition, Th1 cells also play a role, especially in chronic cases. Th1 cells are involved in a type of immune response called “cell-mediated immunity,” and they produce cytokines such as IFN-γ and TNF-α. When Th1 cells are overactive, they contribute to inflammation in a different way than Th2 cells, often leading to thickened, scaly skin over time. This chronic inflammation from Th1 cell activation can also cause skin to become tougher and less flexible due to continuous immune activation.
3. Th17 and Th22 Cells: In addition to Th1 and Th2 cells, other Th cell subtypes, like Th17 and Th22, also play a role in dermatitis. Th17 cells produce a cytokine called IL-17, which is linked to inflammation, especially in severe cases of dermatitis and in conditions like psoriasis. Th22 cells release IL-22, which disrupts the skin barrier, making it harder for the skin to retain moisture and easier for allergens to penetrate. This mix of Th cells makes dermatitis a complex condition, as each subtype contributes differently to skin inflammation and barrier issues.

In dermatitis, an overactive Th cell response creates a cycle of inflammation and skin barrier breakdown. Here’s a closer look at how this happens:

1. Cytokine Release: Overactive Th cells release large amounts of cytokines, such as IL-4, IL-5, IL-13, and IFN-γ, which act as signals that boost immune activity. These signals attract other immune cells, like eosinophils and mast cells, to the site of inflammation. These cells release even more inflammatory compounds, leading to the redness, itching, and swelling typical of dermatitis.
2. Skin Barrier Disruption: The cytokines released by Th cells can also weaken the structure of the skin barrier. For example, IL-4 and IL-13—two cytokines released by Th2 cells—reduce the production of filaggrin, a key protein for skin barrier health. A weakened skin barrier loses moisture more easily and allows irritants, bacteria, and allergens to penetrate more deeply, which further activates the immune system and ramps up inflammation. If someone already has a genetic tendency for low filaggrin production, this process is intensified, making symptoms worse, faster.
3. IgE Production and Allergic Sensitisation: Th2 cells encourage B cells (another type of immune cell) to produce IgE antibodies, which are heavily involved in allergic reactions. High IgE levels create an exaggerated immune response to environmental allergens, which can trigger or worsen dermatitis symptoms. In atopic dermatitis, this sensitivity to allergens contributes to the chronic nature of the condition, as repeated exposure to allergens continuously triggers Th cell activity and inflammation.
4. Chronic Inflammation and Skin Remodelling: Persistent Th cell activation can lead to ongoing inflammation that begins to alter the skin itself. In cases of chronic dermatitis, the skin often thickens (a condition known as lichenification) due to repeated scratching and inflammation. Th1 cells, in particular, contribute to this long-term inflammation, releasing cytokines like IFN-γ, which encourage the production of inflammatory proteins and new skin cells. Over time, this ongoing inflammation changes the skin’s appearance and texture, making it thicker and rougher.
5. Autoimmune-Like Reactions: In some cases, the immune imbalance seen in dermatitis can mimic an autoimmune response, where the immune system mistakenly targets the body’s own cells. While dermatitis isn’t classified as an autoimmune disease, the persistent activation of Th cells creates a similar pattern of ongoing inflammation. This is one reason why dermatitis can be so challenging to manage, as the immune system remains in a constant state of heightened sensitivity and reactivity.

The connection between gut health and immune function is well-established, and one pathway by which leaky gut affects dermatitis is through its impact on T-helper cells. When the intestinal barrier becomes more permeable—a condition often referred to as leaky gut—undigested food particles, toxins, and microbes can enter the bloodstream. The immune system sees these as invaders, prompting an immune response that includes the activation of Th cells.
 
In cases of leaky gut, this Th cell activation may be constant, leading to immune hyperactivity. For people with dermatitis, this immune imbalance can result in more frequent or severe flare-ups. Supporting the gut lining and regulating immune activity can help in reducing the intensity of Th cell overactivity, promoting a more balanced immune response.
 
You can read my recent article on Leaky Gut here.

Fortunately, certain dietary and lifestyle practices can help regulate Th cell activity, reduce inflammation, and support immune balance. Here are five practical tips to help manage Th cell overactivity and support gut health to improve skin outcomes.

​A diet rich in anti-inflammatory foods can help regulate Th cell activity by reducing systemic inflammation. Foods high in omega-3 fatty acids, such as salmon, flaxseeds, and chia seeds, have been shown to dampen inflammation and may counterbalance the pro-inflammatory cytokines released by overactive Th cells. Additionally, fruits and vegetables, especially those rich in antioxidants like berries, leafy greens, and turmeric, help protect cells from oxidative stress, further supporting balanced immune responses.

​Promoting a healthy gut microbiome can help regulate Th cell activity by strengthening the gut barrier and reducing the chance of immune overactivation due to leaky gut. Probiotics, which are found in fermented foods like yoghurt, kefir, and sauerkraut, introduce beneficial bacteria that support gut integrity and immune balance. Prebiotics, found in fibre-rich foods like garlic, onions, and asparagus, serve as food for these beneficial bacteria, helping them thrive and maintain a balanced microbiome.

Studies suggest that probiotics can play a role in reducing eczema severity, especially in children, which is a promising avenue for supporting Th cell balance in dermatitis.

Certain vitamins and minerals are essential for immune health and can help modulate Th cell activity. Key nutrients include:

• Vitamin D: Known for its role in immune modulation, vitamin D helps regulate Th cell activity, reducing the likelihood of an overactive immune response. Many individuals with eczema and dermatitis have been found to have low levels of vitamin D. Exposure to sunlight or supplementation (as advised by a healthcare professional) can support balanced Th cell responses.
• Zinc: This mineral is important for both immune function and tissue repair, making it essential for those with dermatitis. Zinc-rich foods like pumpkin seeds, chickpeas, and seafood help promote immune balance and skin health.
• Vitamin A: Vital for maintaining the integrity of the skin and gut lining, vitamin A also plays a role in immune regulation. Foods like carrots, sweet potatoes, and leafy greens are rich in vitamin A and can support immune function.

​Chronic stress increases the production of cortisol, a hormone that can weaken the gut lining and promote inflammation. When stress is prolonged, it may exacerbate leaky gut and increase Th cell activity, leading to heightened immune responses and more frequent dermatitis flare-ups. Engaging in stress management techniques such as mindfulness meditation, yoga, and deep breathing can help reduce cortisol levels, promoting a healthier immune response.
 
Mindfulness-based stress reduction (MBSR) has been shown in studies to decrease inflammatory markers and improve immune regulation, making it a valuable practice for those managing dermatitis. Incorporating these techniques into daily life may help regulate Th cell activity and reduce the severity of skin symptoms.

Sleep is critical for immune regulation, and poor sleep can disrupt Th cell activity, leading to immune dysregulation and increased inflammation. During deep sleep, the body undergoes repair processes that support gut and skin health, including the maintenance of Th cell balance. Poor sleep, on the other hand, has been linked to increased inflammation and weakened immune defences.
 
Aim for 7–9 hours of restful sleep per night, establishing a consistent sleep routine and creating a calming bedtime environment. Good sleep hygiene practices, such as reducing screen time before bed and keeping the bedroom cool and dark, can improve sleep quality and support immune health.

​T-helper cells are central to the immune response in dermatitis, with their overactivity often contributing to inflammation and symptom flare-ups. By supporting Th cell balance through anti-inflammatory nutrition, gut health support, and lifestyle practices, it’s possible to promote a healthier immune response and alleviate skin inflammation.
 
These dietary and lifestyle practices can be helpful components of a broader dermatitis management plan, especially when personalised for individual needs. Consulting with a Registered Nutritional Therapist can offer tailored guidance to help regulate Th cell activity, manage inflammation, and optimise gut and skin health for long-term relief from dermatitis symptoms.

​Kim, J., & Ahn, K. (2022). Atopic dermatitis endotypes: knowledge for personalized medicine. In Current Opinion in Allergy and Clinical Immunology (Vol. 22, Issue 3, pp. 153–159). Lippincott Williams and Wilkins. https://doi.org/10.1097/ACI.0000000000000820
Ma, C. S. (2023). T-helper-2 cells and atopic disease: lessons learnt from inborn errors of immunity. In Current Opinion in Immunology (Vol. 81). Elsevier Ltd. https://doi.org/10.1016/j.coi.2023.102298
Wang, A. X., & Xu Landén, N. (2015). New insights into T cells and their signature cytokines in atopic dermatitis. In IUBMB Life (Vol. 67, Issue 8, pp. 601–610). Blackwell Publishing Ltd. https://doi.org/10.1002/iub.1405
 

The connection between gut health and skin conditions has drawn increased scientific interest, with research spotlighting the “gut-skin axis.” This complex relationship sheds light on why conditions like dermatitis may be worsened by imbalances in the gut, often linked to a condition known as leaky gut, or increased intestinal permeability. Understanding this connection can empower those with dermatitis to explore nutrition and lifestyle strategies that may relieve their symptoms.

​Leaky gut refers to a state where the lining of the small intestine becomes more permeable than it should be. In a healthy digestive system, the gut lining serves as a selective barrier, regulating what enters the bloodstream. However, when this barrier is compromised, larger particles—such as undigested food particles, toxins, and bacteria—can pass through, triggering an immune response. This constant immune activation can lead to chronic, low-grade inflammation, which has been associated with a variety of health issues, including autoimmune conditions and inflammatory skin diseases like dermatitis.

​Leaky gut can contribute to skin inflammation and worsen dermatitis through several mechanisms:

​When particles that shouldn’t be in the bloodstream cross over, it activates the immune system. This chronic, low-grade inflammation can affect various parts of the body, including the skin. For those with dermatitis, this inflammatory response can increase skin irritation and itching.

One mechanism by which leaky gut impacts dermatitis is through T-helper cells, a type of immune cell that becomes overactive in response to foreign particles. This overactivity can lead to increased skin inflammation, as Th cells promote the release of inflammatory compounds. Individuals with dermatitis often show a skewed Th cell response, and leaky gut may exacerbate this immune imbalance, leading to more intense or frequent skin flare-ups.

​The gut is home to a large population of bacteria that help regulate immune health. A leaky gut often goes hand in hand with a microbial imbalance, known as dysbiosis. Studies show that people with dermatitis, like eczema, often have different gut bacteria compositions than those without skin issues, suggesting a connection between gut imbalance and the severity of skin conditions.
 
The gut microbiome, or the collection of trillions of bacteria living in the gut, plays a critical role in maintaining gut health and integrity. A balanced microbiome can help regulate immune responses and support a healthy gut barrier. However, in individuals with leaky gut, there is often an imbalance in gut bacteria, a condition known as dysbiosis. This imbalance may result from dietary choices, antibiotic use, or stress, and it can lead to increased gut permeability and a higher likelihood of immune dysregulation.

​With a more permeable gut, the immune system is exposed to foreign particles more often, leading to heightened immune responses. In atopic dermatitis, a common form of dermatitis, this overactive immune system plays a large role in flare-ups and worsening symptoms.
 
For individuals with dermatitis, leaky gut can influence the skin by shifting the immune system into a more reactive state. This heightened immune response is particularly relevant in dermatitis, which involves an imbalance of immune activity that leads to skin inflammation, dryness, and irritation. When undigested food particles or pathogens pass through the leaky gut wall, they are flagged by the immune system as foreign invaders. The result is a chronic inflammatory reaction that can affect the skin, worsening dermatitis symptoms.

​Studies indicate that people with eczema, a common form of dermatitis, often have less diversity in their gut microbiome compared to those without skin issues. This reduced diversity may weaken the gut lining and increase inflammation. Some research even suggests that promoting a healthy gut microbiome through probiotics and prebiotics can help regulate immune responses and reduce the severity of eczema symptoms, particularly in young children. (1–3)

​Recent studies propose that the liver also plays a role in this connection, as it detoxifies compounds that have entered the bloodstream from the gut. When leaky gut allows more toxins to enter the bloodstream, it can overload the liver, leading to increased inflammation that ultimately affects the skin. This is sometimes referred to as the “gut-liver-skin axis,” and it may further explain how gut health influences skin conditions like dermatitis.

Nutrient deficiencies can worsen leaky gut by weakening the gut barrier, making the skin more susceptible to inflammation. Here’s a closer look at a few key nutrients that play an important role in maintaining a healthy gut and resilient skin:

1. Vitamin D: Known for its role in immune modulation, vitamin D is also essential for maintaining gut barrier integrity. Low levels of vitamin D are associated with increased gut permeability and have been linked to a higher risk of developing autoimmune and inflammatory conditions, including dermatitis.
2. Vitamin A: This fat-soluble vitamin is crucial for maintaining mucosal integrity in both the gut and the skin. Vitamin A deficiency can lead to a compromised gut lining and weaken skin resilience. Dietary sources include liver, carrots, and leafy greens.
3. Zinc: Essential for immune function and tissue repair, zinc helps maintain the structural integrity of the gut lining. Zinc deficiency has been linked to increased gut permeability and inflammation, making it a crucial nutrient for individuals with dermatitis. Zinc-rich foods include pumpkin seeds, chickpeas, and seafood.
4. Omega-3 Fatty Acids: Found in fish and flaxseeds, omega-3 fatty acids help reduce inflammation throughout the body. Studies show that omega-3s may improve skin hydration and barrier function, making them a valuable addition for those with inflammatory skin conditions.
5. L-glutamine: This amino acid is a primary fuel source for the cells lining the gut, known as enterocytes, and plays a role in strengthening the gut barrier. L-glutamine has been studied for its ability to reduce gut permeability, which can benefit those with leaky gut and skin inflammation.

Adding to the above nutrient highlights, here are five practical nutrition tips to further support gut health:

1. Start with a Balanced Diet: A diet rich in whole foods, including vegetables, fruits, lean proteins, and healthy fats, can help support a healthy gut microbiome. Fibre from whole foods feeds beneficial gut bacteria, which helps maintain gut integrity and may reduce systemic inflammation.
2. Incorporate Fermented Foods: Fermented foods such as kefir, kimchi, and sauerkraut contain live cultures that introduce beneficial bacteria to the gut, supporting a balanced microbiome. A diverse microbiome can help regulate immune responses and strengthen the gut lining, which may reduce dermatitis symptoms.
3. Add Bone Broth: Bone broth is rich in collagen and amino acids like glycine and glutamine, which can help repair the gut lining. Including bone broth in your diet can support gut health, potentially reducing inflammation that impacts the skin.
4. Reduce Alcohol and Caffeine: Excessive alcohol and caffeine intake can irritate the gut lining, increasing permeability. Reducing or moderating intake of these substances can support a healthier gut environment and potentially improve skin conditions like dermatitis.
5. Ensure Sufficient Hydration: Adequate hydration is essential for maintaining mucosal barriers and promoting skin hydration. Drinking enough water each day supports the body’s ability to flush out toxins, and staying hydrated can promote gut and skin health.

​In addition to diet, managing stress, getting sufficient sleep, and limiting NSAID and antibiotic use can all help maintain gut integrity and reduce inflammation. Chronic stress, for instance, increases cortisol levels, which can weaken the gut barrier over time. Similarly, restorative sleep supports immune health and skin repair, making it an essential component of a gut-skin-friendly lifestyle.
 
The connection between leaky gut and dermatitis reinforces the idea that good gut health is foundational to skin health. By focusing on gut-supportive nutrition, managing stress, and incorporating lifestyle changes, those with dermatitis may find relief from symptoms and improve skin resilience.
 
Working with a Registered Nutritional Therapist can provide personalised guidance for integrating these practices and ensuring nutrient needs are met to support both gut and skin health

For those managing chronic skin conditions, the link between gut health and skin health has become an exciting area of study.

Most people know about probiotics (the beneficial gut bacteria) and prebiotics (the foods that nourish them), but the latest focus is on postbiotics, the valuable by-products produced when probiotics consume prebiotics. Unlike probiotics, these compounds don’t need to survive digestion to be effective, making them stable and ready to support both gut and skin health.

From building a stronger skin barrier to reducing inflammation, postbiotics offer a new way to approach skin care from the inside out. But how exactly do they work, and how can you incorporate them into your daily routine? 
 
Here’s what you’ll find in this article:

• What Are Postbiotics?
  Understand how postbiotics fit into the gut-skin connection and the unique benefits they offer.
• How Do Postbiotics Help Skin Health?
  Learn how postbiotics support the skin’s barrier, hydration, and inflammation management.
• The Role of Postbiotics in Immune Health
  Discover how postbiotics modulate immune responses, supporting healthier, calmer skin.
• Ways to Include Postbiotics in Your Skincare Routine
  Explore how postbiotics can be used topically or through supplements for a holistic approach.
• 5 Practical Tips for Getting Postbiotics Through Nutrition
  Simple steps you can take to support your body’s natural production of postbiotics with diet.

 
By the end, you’ll see how focusing on postbiotics can be a powerful addition to your skincare approach, linking the latest science with practical solutions.
 
What Are Postbiotics?
Think of probiotics as the beneficial bacteria that live in your gut and prebiotics as the specific nutrients that feed them. Postbiotics are the beneficial compounds produced because of this interaction, which includes short-chain fatty acids (SCFAs), peptides, enzymes, and even fragments of bacterial cell walls. Unlike probiotics, which are live bacteria, postbiotics are stable and do not require live bacteria to survive digestion to provide health benefits.
 
These finished products of microbial fermentation interact with the gut and immune system in unique ways. For example, SCFAs like butyrate, acetate, and propionate have been shown to support immune function and reduce inflammation, providing a promising new tool for managing both gut and skin health. (1)
 
Postbiotics and Skin Barrier Function
 
A particularly exciting aspect of postbiotics is their impact on the skin’s barrier function. The outermost layer of the skin, the stratum corneum, acts as a barrier, protecting against irritants, allergens, and pathogens. Recent research suggests that certain postbiotics can improve skin hydration and support the production of ceramides, lipid molecules that maintain the skin’s integrity and moisture levels. (2) By promoting hydration and strengthening the skin barrier, postbiotics may help to reduce the risk of common skin issues like dryness, sensitivity, and atopic dermatitis.
 
SCFAs such as butyrate, produced by gut bacteria, have also been linked to the regulation of keratinocyte differentiation – the process where skin cells mature and migrate from the deeper layers of the skin to the surface, creating a strong, protective outer layer. This helps our skin defend against environmental stressors, pollutants, and dehydration. Additionally, studies have found that bacterial by-products like lipoteichoic acids from certain gut bacteria can positively influence the composition and function of the skin barrier, potentially reducing susceptibility to skin conditions such as eczema and dry skin. (1)
 
Postbiotics and Immune Modulation
 
The gut’s extensive network of neurons and immune cells has earned it the reputation of the body’s “second brain.” Postbiotics play a crucial role here, as they can modulate immune responses locally in the gut and systemically throughout the body (3). SCFAs such as acetate, propionate, and butyrate have been shown to possess anti-inflammatory properties, balancing immune activity and reducing chronic inflammation – a factor often linked to skin disorders such as psoriasis and atopic dermatitis.
 
Moreover, postbiotics are known to support the production of regulatory T cells (Tregs), which help maintain immune tolerance and prevent overactive immune responses. This immune modulation may be particularly beneficial for individuals with inflammatory skin conditions, helping to reduce flare-ups and maintain healthier skin over time.
 
Therapeutic Potential of Postbiotics in Skincare and Supplements
 
Given their dual impact on the skin barrier and immune system, postbiotics are generating interest in both nutrition and dermatology. Topical applications of postbiotics are being explored as next-generation skincare ingredients, aiming to improve hydration, reduce inflammation, and balance the skin microbiome. Early studies on topical postbiotics show promising effects for managing conditions like acne, eczema, and rosacea. (4)
 
In the realm of nutrition, postbiotic supplements may offer a more stable alternative to probiotics, as they don’t require live bacteria to be effective. This stability makes them resilient to the harsh conditions of the digestive system, providing a reliable way to improve gut health and, consequently, support skin health from the inside out. We can also support our postbiotic out put by giving our probiotics plenty of prebiotics, read on to find out how. 
 
How Postbiotics Can Help You Achieve Healthier Skin
​
If you’re dealing with chronic skin issues, new research on postbiotics could open doors to better skin care from the inside out. Incorporating certain foods and products into your routine can help your body naturally produce postbiotics that support both gut and skin health. Foods rich in fermentable fibres, like oats, garlic, and onions, are great options—they encourage the production of short-chain fatty acids (SCFAs), a type of postbiotic known to benefit the skin barrier and reduce inflammation. I wrote an article specifically on SCFAs recently which you can access here
 
Adding postbiotic supplements or topical skincare products with postbiotic ingredients may also help nourish and protect your skin. Together, these approaches offer a holistic way to strengthen your skin’s natural defences and balance your skin microbiome.
 
As research continues, we’re likely to see even more personalised ways to harness postbiotics for specific skin needs. By understanding an individual’s unique microbiome, experts can tailor recommendations for foods, supplements, or skincare products that best support healthy skin and gut function.
 
Looking Ahead: The Promise of Postbiotics for Gut and Skin Health
 
With a growing understanding of postbiotics, these once-overlooked by-products of our gut bacteria are now seen as powerful compounds with far-reaching effects. From dietary changes to skincare and supplements, postbiotics offer a new way to support skin health that’s grounded in cutting-edge science. 
 
Whether you're looking to improve hydration, strengthen your skin barrier, or reduce irritation, postbiotics provide a promising path to healthier skin and a balanced gut.
 
5 Practical Tips for Getting Postbiotics Through Nutrition

1. Add More Fermentable Fibre
   Foods like oats, garlic, onions, asparagus, and leeks are rich in fermentable fibre, which supports the production of short-chain fatty acids (SCFAs), a type of postbiotic.
2. Include Fermented Foods
   Enjoy fermented foods like sauerkraut, kimchi, kefir, and miso. These foods contain beneficial bacteria that contribute to postbiotic production in the gut.
3. Eat a Diverse Range of Plant Foods
   Aim to eat 30 different plant-based foods a week—variety supports a healthier, more diverse gut microbiome, which in turn supports postbiotic production.
4. Opt for Whole Grains Over Refined Grains
   Whole grains like quinoa, brown rice, and barley provide complex fibres that feed beneficial bacteria, enhancing the postbiotic benefits.
5. Incorporate Resistant Starch
   Foods like cooked and cooled potatoes, green bananas, and legumes contain resistant starch, another valuable source of prebiotics that fosters postbiotic production when fermented by gut bacteria.

 
These steps not only help increase postbiotics but also promote a healthier gut microbiome and, by extension, support skin health.
 
References: 
 

1. Hulpusch C, Rohayem R, Reiger M, Traidl-Hoffman MD. Exploring the skin microbiome in atopic dermatitis pathogenesis and disease modification. Vol. 36, J Eur Acad Dermatol Venereol. 2024 Jul. 
2. De Almeida CV, Antiga E, Lulli M. Oral and Topical Probiotics and Postbiotics in Skincare and Dermatological Therapy: A Concise Review. Vol. 11, Microorganisms. MDPI; 2023. 
3. Wang Z, MacLeod DT, Di Nardo A. Commensal Bacteria Lipoteichoic Acid Increases Skin Mast Cell Antimicrobial Activity against Vaccinia Viruses. The Journal of Immunology. 2012 Aug 15;189(4):1551–8. 
4. Coppola S, Avagliano C, Sacchi A, Laneri S, Calignano A, Voto L, et al. Potential Clinical Applications of the Postbiotic Butyrate in Human Skin Diseases. Vol. 27, Molecules. MDPI; 2022. 

 

For those living with eczema, managing flare-ups can be a constant challenge, and identifying potential triggers is crucial for controlling symptoms. While common food allergens like dairy, gluten, or soy often receive the most attention, nightshade vegetables—such as tomatoes, potatoes, peppers, and aubergines—are lesser-known but significant potential triggers that may exacerbate skin conditions like eczema. These vegetables, although rich in essential nutrients, contain naturally occurring compounds that may induce inflammation in sensitive individuals.
 
If you have tried various dietary changes and your eczema symptoms persist, it’s worth considering whether nightshades are playing a role in your condition. This article dives deeper into how nightshades might impact skin health, particularly for individuals prone to eczema, and offers practical advice on how to approach potential sensitivities.
 
Today’s article is going to cover: 

• What are nightshades? 
• How Nightshades Contribute to Inflammation
  • Alkaloids
  • Lectins and Atopic Dermatitis
  • Saponins and Skin Barrier Disruption
• Why Nightshades Are Particularly Problematic for Atopic and Contact Dermatitis
  • Atopic dermatitis and nightshades
  • Contact dermatitis and nightshades
• Signs That Nightshades May Be Triggering Your Eczema
• What to Eat Instead of Nightshades

 
What Are Nightshades?
 
Nightshades are part of the *Solanaceae* family, comprising over 2,000 species of plants, including several commonly consumed vegetables:

• Tomatoes
• Potatoes (excluding sweet potatoes)
• Peppers (bell peppers, chilli peppers, and paprika)
• Aubergines
• Goji berries
• Tomatillos
  

 
How Nightshades Contribute to Inflammation

These vegetables are known for their dense nutritional profiles, offering a wealth of vitamins, minerals, and antioxidants. However, nightshades also contain bioactive compounds such as alkaloids, lectins, and saponins, which can exacerbate inflammation in susceptible individuals. This is particularly concerning for those with eczema (atopic dermatitis) and contact dermatitis, who may already have heightened immune responses and skin sensitivities.

The inflammatory potential of nightshades lies in their bioactive compounds, particularly alkaloids, lectins, and saponins, which can disrupt immune regulation and gut health. For people with dermatitis—especially atopic and contact dermatitis—these compounds may heighten immune reactivity, leading to flare-ups.
 
Alkaloids
 
Among the various compounds present in nightshades, alkaloids are of particular concern when it comes to inflammatory conditions like eczema. Glycoalkaloids(1) are nitrogen-containing chemicals that can affect nerve function and gastrointestinal health. For eczema sufferers, compromised gut health or an overactive immune system can trigger skin flare-ups, and alkaloids may aggravate these responses. Let’s look at the primary compounds found in nightshades:

Solanine and Atopic Dermatitis  
Solanine, found in white potatoes and tomatoes, is a glycoalkaloid that can irritate the gut lining and increase intestinal permeability, often referred to as "leaky gut." Research suggests that gut health plays a crucial role in inflammatory skin conditions, including atopic dermatitis. When solanine compromises the gut barrier, toxins and inflammatory molecules may enter the bloodstream and reach the skin, provoking an immune response that manifests as inflammation, itching, and worsening eczema. (2)
 
For those with atopic dermatitis, this inflammatory cascade can aggravate the skin's barrier function, which is already impaired. Solanine has also been found to inhibit acetylcholinesterase, an enzyme involved in nerve function, potentially increasing skin sensitivity and worsening itch in atopic dermatitis sufferers.
 ​
Capsaicin and Contact Dermatitis
Capsaicin, the compound responsible for the spiciness of chilli peppers, has a well-documented effect on sensory nerves and inflammatory pathways. While capsaicin is often used topically for its analgesic properties, oral consumption or contact with capsaicin-containing foods can trigger skin irritation in some individuals. People with contact dermatitis may experience a flare-up of symptoms when consuming spicy foods, particularly if their skin is already sensitised to environmental triggers.
 
In addition, capsaicin is known to activate TRPV1 receptors in the skin, which are responsible for heat and pain sensation. Overstimulation of these receptors may worsen inflammatory responses in people with contact dermatitis, causing heightened skin irritation, redness, and burning sensations. (3)

Nicotine and Immune Dysregulation  
Nicotine, present in small amounts in nightshades like tomatoes and potatoes, can interfere with immune system function. While the nicotine content in these vegetables is low, it may still have an impact on people with hypersensitive immune systems, such as those with atopic dermatitis. Nicotine is known to stimulate the release of both anti and pro-inflammatory cytokines, which can exacerbate immune-driven skin conditions.
 
For individuals with atopic dermatitis, which is characterised by an overactive immune system, the introduction of even small amounts of nicotine may further amplify immune dysregulation, leading to increased inflammation and skin barrier dysfunction.
 
Lectins and Atopic Dermatitis
 
Lectins are proteins that bind to carbohydrates and are present in many foods, including nightshades. In excess, lectins may irritate the gut lining and promote inflammation. Lectins in tomatoes and potatoes have been shown to affect gut permeability and may trigger immune responses, contributing to the inflammatory cascade involved in atopic dermatitis.
 
Atopic dermatitis is often associated with gut dysbiosis and increased intestinal permeability, which allows inflammatory molecules to pass through the gut lining and circulate within the body. Once in the bloodstream, these molecules can cause inflammation that can worsen skin conditions like eczema. 
 
Saponins and Skin Barrier Disruption
 
Saponins, found in nightshades such as tomatoes, potatoes, and aubergines, have foaming or soap-like, properties that can disrupt cell membranes. This disruption can occur both in the gut and the skin, where saponins may compromise the protective barrier function. In people with eczema or contact dermatitis, where the skin barrier is already weakened, saponins may exacerbate irritation by making the skin more susceptible to environmental allergens, irritants, and microbial invasion.
 
Furthermore, saponins are known to provoke an immune response by activating immune cells in the gut, which can lead to a systemic inflammatory reaction. In susceptible individuals, this inflammatory cascade can manifest as heightened eczema or dermatitis symptoms, including increased itching, redness, and dryness.
 
Why Nightshades Are Particularly Problematic for Atopic and Contact Dermatitis
 
Eczema is characterised by chronic skin inflammation, often related to an overactive immune system. For those with eczema, the immune system tends to overreact to harmless substances, causing a cascade of inflammatory responses that result in skin irritation, itching, and dryness. Because nightshades contain compounds that can promote inflammation or irritate the immune and digestive systems, they have the potential to worsen eczema symptoms.
 
One of the key reasons nightshades may trigger eczema is through their effect on the gut-skin axis. The health of the gut plays a crucial role in maintaining skin health. A compromised gut lining, often referred to as "leaky gut," can allow toxins and inflammatory molecules to enter the bloodstream, which can then manifest as skin irritation or inflammation. This connection is particularly relevant for eczema sufferers, as research indicates that those with eczema often experience gut dysbiosis—an imbalance in the gut microbiome.
 
Additionally, some individuals may have a genetic predisposition that makes them more sensitive to nightshades. This could be due to variations in how their body metabolises alkaloids, lectins, or other compounds, resulting in a stronger inflammatory response.
 
Atopic Dermatitis and Nightshades
Atopic dermatitis is an immune-driven condition where the skin’s barrier function is impaired, leading to dry, itchy, and inflamed skin. The overactive immune system reacts to environmental triggers, allergens, and potentially certain foods. Since nightshades contain compounds that can promote gut permeability and trigger immune responses, they are especially concerning for people with atopic dermatitis. 
 
The gut-skin axis plays a key role here: increased intestinal permeability caused by compounds like solanine, lectins, and saponins can exacerbate systemic inflammation, which then manifests in the skin.
 
Research has shown that individuals with atopic dermatitis often have higher levels of systemic inflammation and may be more reactive to food triggers. Nightshades, due to their inflammatory potential, may worsen this immune dysregulation, leading to more frequent and severe eczema flare-ups.
 
Contact Dermatitis and Nightshades
Contact dermatitis, an inflammatory skin condition caused by direct contact with allergens or irritants, can also be worsened by nightshades. While contact dermatitis is typically triggered by touch, eating nightshades—especially capsaicin-containing foods—can also irritate the skin. Capsaicin’s activation of TRPV1 receptors may make the skin more sensitive to environmental triggers, leading to more pronounced symptoms.
 
In people with contact dermatitis, the inflammatory response triggered by alkaloids, lectins, and saponins can amplify skin irritation, especially when combined with exposure to environmental irritants or allergens.
 
Signs That Nightshades May Be Triggering Your Eczema
 
Determining whether nightshades are triggering your eczema can be tricky, but there are some common signs to watch for:
 

• Increased Eczema Flare-ups: If your eczema consistently worsens after consuming nightshades like tomatoes, potatoes, or peppers, these foods may be a trigger for you.
• Timing of Symptoms: Symptoms may not appear immediately after eating nightshades, but may surface within hours or even days, complicating the identification of triggers. It’s important to monitor your eczema closely after consuming these foods.
• Additional Inflammatory Symptoms: In addition to skin irritation, you may notice other signs of inflammation, such as joint pain, muscle stiffness, or digestive upset, after eating nightshades. These symptoms may suggest a systemic inflammatory response.
• Track Your Symptoms: Keep a food and symptom diary to observe any correlations between nightshade consumption and flare-ups. Note any changes in skin irritation, itching, or redness following the consumption of nightshade vegetables. Here’s a link to my free Food and Symptom Diary
• Elimination Diet: Eliminate all nightshades from your diet for a minimum of four weeks to see if your symptoms improve. Foods to avoid include tomatoes, potatoes, peppers, aubergines, and nightshade-derived ingredients like paprika and certain sauces.
• Reintroduction: After the elimination period, gradually reintroduce nightshade vegetables one at a time, spacing each reintroduction by several days. This will help you identify specific triggers and monitor whether your skin condition worsens---

 
What to Eat Instead of Nightshades
 
If nightshades are found to be a trigger for your eczema, there are plenty of nutritious alternatives to maintain a balanced diet:
 

• Sweet Potatoes: A great alternative to regular potatoes, sweet potatoes are rich in beta-carotene and other vitamins, without the inflammatory alkaloids found in nightshades.
• Leafy Greens: Kale, spinach, and Swiss chard can replace tomatoes and peppers in salads, soups, and stir-fries.
• Spices: Instead of nightshade-based spices like paprika or chilli, opt for anti-inflammatory spices like turmeric, ginger, cumin, and cinnamon to add flavour to your dishes without triggering inflammation.

  
 
While nightshades are not problematic for everyone, they can exacerbate symptoms for some eczema sufferers due to their alkaloid content and inflammatory potential. If you’ve struggled to manage your eczema despite trying other dietary changes, eliminating nightshades could be an effective strategy. 
 
It’s important to consult a healthcare professional or Registered Nutritional Therapist before making significant changes to your diet to ensure you’re meeting all your nutritional needs while managing your eczema effectively.
 
By paying close attention to your diet, tracking your symptoms, and identifying potential food triggers like nightshades, you can take important steps towards clearer, healthier skin. address the issue through diet.
 

1. Ahamad J, Uthirapathy S, Anwer ET, Naim MohdJ, Mir SR. Glycoalkaloids as Food Toxins. In: Analysis of Naturally Occurring Food Toxins of Plant Origin. CRC Press; 2022. p. 81–94. 
2. Keuter L, Wolbeck A, Kasimir M, Schürmann L, Behrens M, Humpf HU. Structural Impact of Steroidal Glycoalkaloids: Barrier Integrity, Permeability, Metabolism, and Uptake in Intestinal Cells. Mol Nutr Food Res. 2024 Mar 1;68(6). 
3. Barker C, Elston DM. Botanical Briefs: Handling the Heat From Capsicum Peppers. Cutis. 2023 May 1;111(5):241–3. 

Childhood dermatitis, often referred to as eczema, is a common skin condition that can cause significant discomfort for young children. While various factors can trigger or worsen dermatitis, nutrition plays a crucial role in managing its symptoms. 
 
This article provides a comprehensive guide for parents on how to support their child's skin health covering:

• Understanding childhood dermatitis
• Focus on Anti-Inflammatory Foods
• Identify and Eliminate Potential Food Triggers
• Incorporate Skin-Nourishing Nutrients
• Practical, Child-Friendly Meal Ideas
• Partnering Nutrition with Traditional Medicine

 
Understanding Childhood Dermatitis
 
Childhood dermatitis, commonly known as eczema, is a chronic inflammatory skin condition that presents as dry, itchy, and inflamed patches on the skin. The most common form, atopic dermatitis, often starts in infancy or early childhood and can significantly impact a child's quality of life. The severity and persistence of dermatitis vary greatly from child to child, influenced by a combination of genetic, environmental, and immune-related factors.
 
For some children, dermatitis may be a temporary condition that resolves as they reach certain developmental milestones. Many children experience improvement or even complete remission by ages 4 to 5 or during early adolescence. This improvement is often due to the maturation of their immune systems, gut microbiome and skin barrier functions, which reduces sensitivity to triggers and allergens.
 
However, for others, dermatitis can persist into adolescence and adulthood, becoming a more chronic condition. Persistent dermatitis is often associated with a stronger genetic predisposition (such as a family history of eczema, asthma, or allergic rhinitis), more severe early-onset symptoms, or co-existing allergic conditions. For these children, dermatitis requires ongoing management that may combine dietary adjustments, topical treatments, and sometimes systemic medications to control symptoms and prevent flare-ups.
 
It's also important to note that while some children may "grow out" of dermatitis, others may continue to experience flare-ups triggered by environmental factors, stress, or certain foods, even after long periods of remission. An integrative approach that combines nutrition, traditional medical treatments, and lifestyle modifications can be highly effective in managing both the acute and long-term aspects of this condition.
 
By understanding the unique nature of each child's dermatitis, including its potential to resolve or persist, parents and healthcare providers can tailor treatment strategies that optimise skin health and overall well-being.
 
Focus on Anti-Inflammatory Foods
 
Inflammation is a hallmark of dermatitis. Including anti-inflammatory foods in a child's diet can help reduce the severity of skin inflammation and promote healing. Key anti-inflammatory foods to consider include:
 

• Fatty Fish - Salmon, sardines, and mackerel are rich in omega-3 fatty acids, known for their anti-inflammatory properties. For children who dislike fish, consider adding omega-3-rich supplements like fish oil or algal oil, but consult a healthcare provider first.
  
• Fruits and Vegetables - Colourful fruits and vegetables such as blueberries, spinach, and broccoli are rich in antioxidants like vitamin C and polyphenols, which help combat inflammation and support the skin barrier.
  
• Whole Grains - Whole grains like oats, quinoa, and brown rice provide fibre, which supports gut health and, by extension, skin health. Choose whole grains over refined options to minimise inflammation.

 
Identify and Eliminate Potential Food Triggers
 
For some children, certain foods can trigger dermatitis flare-ups. Common triggers include dairy, eggs, nuts, soy, and gluten. An elimination diet can help identify these triggers by removing potential culprits for a few weeks and gradually reintroducing them one at a time, observing any changes in the skin.
 

• Conducting an Elimination Diet – Elimination diets are useful but can be unsafe for young children. An eliminated food may cause a worse and even potentially dangerous reaction when reintroduced. Always undertake an elimination diet under the guidance of a healthcare or nutrition professional to ensure nutritional adequacy and avoid unnecessary food restrictions.
  
• Keeping a Food and Symptom Diary – I always encourage parents to keep a diary of what their child eats and any subsequent skin reactions. This can help pinpoint specific triggers and aid in creating a tailored diet plan. Here's a template version for you to download

 
Incorporate Skin-Nourishing Nutrients
 
Certain nutrients are vital for skin health and can help reduce dermatitis symptoms. These include:
 

• Zinc - Essential for wound healing and maintaining skin integrity, zinc is found in foods like pumpkin seeds, chickpeas, and lean meats.
• Vitamin D - Known for its role in immune function, adequate levels of vitamin D can help manage inflammation. Encourage safe sun exposure and include foods like fortified cereals, eggs, and fatty fish.
• Probiotics and Prebiotics - A healthy gut microbiome is closely linked to skin health. Foods rich in probiotics (like yogurt, kefir, and fermented foods) and prebiotics (like bananas, asparagus, and garlic) can support a balanced gut environment and, potentially, reduce eczema symptoms. Caution however, as fermented foods can often be a trigger for flare for eczema sufferers.

 
Practical, Child-Friendly Meal Ideas
 
Creating meals that are both nutritious and appealing to children can be challenging. Here are a few ideas that incorporate skin-friendly nutrients:
 

• Omega-3 Fish Fingers: Make homemade fish fingers using wild-caught salmon or mackerel, coated in whole grain breadcrumbs and baked instead of fried.
• Colourful Veggie Smoothies: Blend spinach, avocado, and blueberries with a bit of banana for sweetness. Add a spoonful of flaxseed or chia seeds for an omega-3 boost.
• Chickpea and Veggie burgers: Create veggie burgers using mashed chickpeas, grated carrots, and courgette. Bake or pan-fry in olive oil for a nutrient-packed, child-friendly meal.

 
Partnering Nutrition with Traditional Medicine
Every child is unique, and their dermatitis triggers and nutritional needs can vary widely. Combining nutritional therapy with traditional medical approaches offers a more comprehensive strategy for managing childhood dermatitis.

• Complementary Care Plans: By integrating nutritional strategies with conventional treatments, such as emollients, topical corticosteroids, or antihistamines, a more rounded approach can be achieved. Nutrition can help address underlying inflammation and immune responses, while traditional medical treatments can provide immediate relief from symptoms.
• Collaborative Approach: Working in partnership with dermatologists, GPs, and Registered Nutritional Therapists ensures that all aspects of a child's care are considered. This collaboration allows for the development of personalised care plans that address both the internal (nutritional) and external (topical and medical) factors contributing to dermatitis.
• Enhanced Patient Outcomes: By combining the strengths of both nutritional therapy and traditional medicine, parents can help manage their child's dermatitis more effectively, potentially reducing flare-ups, minimising medication use, and improving overall skin health and well-being.

 If you are not sure what questions to ask your GP or dermatologist, here's a handout with a useful list to keep to hand. 

Work with a Registered Nutritional Therapist
 
Partnering with a nutritional therapist who specialises in childhood dermatitis can help create a personalised nutrition plan that targets your child's specific needs.
 

• Personalised Plans - A Registered Nutritional Therapist can help tailor an anti-inflammatory diet plan, identify food sensitivities, and ensure your child gets all the necessary nutrients for overall growth and skin health.
• Educational Support - They can also provide educational resources and support for parents to understand the nutritional choices that benefit their child's skin condition.

 
If you are considering getting support, you can always book in for a free introductory call. Your opportunity to ask questions and find out more.  You can book here:
 
In conclusion: 

Managing childhood dermatitis with the support of the right nutrition can significantly improve a child's quality of life. By focusing on anti-inflammatory foods, identifying potential triggers, and incorporating skin-nourishing nutrients, parents can provide substantial relief for their child's eczema symptoms. Remember, each child's journey with dermatitis is unique, and seeking professional guidance from a nutritional therapist can help tailor a strategy that works best for them.