Diet For Keratosis Pilaris: Foods To Take & Foods To Avoid

Keratosis pilaris is a common skin disorder that is believed to impact as much as 50% of the World’s population. This is characterized by small, red skin bumps and is also known as Chicken skin or simply KP. It is a harmless skin condition, yet can be really irritating at times. Keratosis pilaris is caused by excess production of Keratin or a naturally occurring protein that is found in hair, nails and skin. This dermatological condition appears when someone suffering from gluten sensitivity or intolerance, eats foods containing gluten. Keratosis pilaris tends to become exasperated in dry and cold climates and may clear up or become less severe in humid and warm weather.

Diet plays a crucial role in influencing our skin health. You need to know about some of the foods that you must take and foods that you must avoid if you have Keratosis pilaris. Read below to know about the diet for Keratosis Pilaris.

Diet For Keratosis Pilaris: Foods To Take

We already know that a lot of nutrient deficiencies can influence the skin conditions. Diet plays an important role in better health of our skin. There are specific diet management strategies for keratosis pilaris that you must know. It is essential for you to add vitamins and minerals that might help you reduce the rough and reddish bumps caused due to keratosis pilaris. Here we will talk about some of the foods that you need to take if you have Keratosis pilaris.

Diet Rich In Vitamin A:

Vitamin A is an antioxidant and helps fight inflammation and free radicals. It is also essential for the cell growth and repair of skin tissue, which may be beneficial in alleviating Keratosis pilaris over time. Some of the good sources of vitamin A rich foods include kale, spinach, carrots, sweet potatoes and liver from grass fed animals.

Diet Rich In Vitamin C:

Vitamin C is very much essential in alleviating rough, dry or scaly skin that is caused by Keratosis pilaris. So, you must add foods like citrus fruits that are rich in vitamin C, in your diet. Moreover, non-citrus foods, such as broccoli, papaya, tomato and sweet peppers are also loaded with vitamin C. So, consuming such foods are also known to be beneficial in case of Keratosis pilaris.

Diet Rich In Vitamin D:

Apart from Vitamin A and C, Vitamin D is also an important vitamin that can help fight certain skin disorders, such as eczema and also disorders like diabetes mellitus, that may cause Keratosis pilaris. The best way to enhance the level of vitamin D in your body is through sun exposure. However, you can also get enough of the vitamin from foods like wild Alaskan Salmon.

Diet Rich In Vitamin E:

Vitamin E aids in reinforcing your skin against damage by fighting free radicals and harmful UV rays. Some of the dietary sources of Vitamin E are almonds, green vegetables like spinach and broccoli, and hazelnuts.

Diet Rich In Vitamin B7:

One more vitamin that is essential for the skin health is Vitamin B7, or Biotin. This is essential in maintaining healthy skin. Foods containing vitamin B7 are sunflower seeds, mushrooms, cauliflower and avocados.

Diet Rich In Vitamin K:

There are fewer studies that look at the Vitamin K, when it comes to our skin health. However, there is evidence that suggest that topical vitamin K can help the skin heal faster after medical procedures. Sources of Vitamin K include, cooked Kale, raw swiss chard, raw radicchio, spinach and dandelion greens

Diet Rich In Omega-3 Fats:

Omega-3 fats, may help in managing oil production and maintain skin moisture. Thus, they may be helpful in preventing Keratosis pilaris from worsening. Some of the foods rich in Omega-3 fats are wild-caught Alaskan Salmon, Kroll oil and sardines.

Diet For Keratosis Pilaris: Foods To Avoid

Avoid Sugars From Your Diet:

Sugars and starchy carbohydrates are known to be linked to the development of acne. However, so far no studies have been published regarding sugar intake and keratosis pilaris. But, there is a lot of anecdotal evidence that when people eliminate sugar from their diet along with high glycemic index foods, their keratosis pilaris gets better. So, it is essential for you to avoid sugars from your diet, as much as possible, and also eliminate natural sweeteners like honey and maple syrup.

Avoid Diary Products From Your Diet:

Keratosis pilaris may also be caused by food sensitivities or allergies, and sensitivities to dairy products are pretty common. More specifically, intolerance to casein or a protein found in dairy, is a problem in many people, which can irritate the skin and result in skin issues, such as acne, eczema and keratosis pilaris.

Apart from this, dairy is high in lectins and this can result in leaky gut syndrome and also make Keratosis pilaris worse. It is true that there are a lot of health benefits of dairy and so, you may not completely eliminate it. However, try to eliminate it, at least for a few weeks and see if you notice an improvement in your symptoms. You can then again reintroduce full fat, dairy products slowly and see how your body responds to it.

Avoid Grains:

Gluten is one more ingredient that must be avoided if you have Keratosis pilaris. This is because, it is one of the triggers of this skin disorder. It is good to avoid grains, especially gluten, are related to several types of health problems, including keratosis pilaris. However, it is even better to avoid both, gluten as well as the gluten free grains (like corn and quinoa).

Other Foods To Avoid for Keratosis Pilaris:

There are some other foods that can wreak havoc on your skin and put you at a higher risk of developing skin disorders. Be sure to avoid foods that contain harmful ingredients such as trans-fat, high-fructose corn syrup, sugar, Refined carbohydrates, artificial coloring and flavoring.


Now we know about the diet for Keratosis pilaris, about the foods that you need to take and foods that must be avoided if you have this condition. Aside from the diet, you should also keep in mind to keep your body hydrated and drink plenty of water, which not only promotes healthy and glowing skin, but also helps in improving your overall well-being. Also remember to talk to your dermatologist, if you have serious symptoms or if your condition do not improve in a few days even after following the diet strategies.

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Team PainAssist
Team PainAssist
Written, Edited or Reviewed By: Team PainAssist, Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:June 19, 2018

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