Got rough, bumpy skin on the backs of your upper arms? You might be experiencing a harmless skin issue with a rather funny nickname. “Chicken skin,” known scientifically as keratosis pilaris, is a common dermatological condition that affects people of all ages, from babies to adults. While it’s not contagious and won’t morph into anything more serious, it can be itchy or annoying (or make you self-conscious about wearing short sleeves). 

So, what causes keratosis pilaris, and what can you do to smooth your skin? Ahead, beauty experts explain everything you need to know about chicken skin and how to deal with it. 

• ABOUT OUR EXPERTS: Emilie Fowler, M.D., is a board-certified dermatologist at Schweiger Dermatology in New York City. Micaela Anderson, C.N., C.H.H.P., is a naturopathic practitioner and co-founder of My Divine Feminine. Ava Shamban, M.D., is a board-certified dermatologist at AVA MD in Beverly Hills, California.

What Is Keratosis Pilaris?

First things first: What exactly is chicken skin? “Keratosis pilaris is a skin condition characterized by rough, often red bumps most commonly on the backs of the arms and legs, but sometimes affecting the cheeks, back, or butt,” says Emilie Fowler, M.D., a board-certified dermatologist at Schweiger Dermatology in New York City.   

These bumps are filled with excess keratin, a protein naturally found in your skin, hair, and nails, explains Micaela Anderson, C.N., C.H.H.P., naturopathic practitioner and co-founder of My Divine Feminine. “The problem is that instead of naturally shedding these proteins, they get stuck and create buildup that plugs the follicles,” she says. This leads to redness, rough texture, and dryness.

Read More: Make These Changes To Your Diet If You Have Dry Skin

What Causes Keratosis Pilaris?

As for why you have chicken skin, a number of factors could be at play. (None of them have to do with chickens.) “The exact cause of keratosis pilaris is unknown, but heredity often plays a role,” says Ava Shamban, M.D., board-certified dermatologist at AVA MD in Beverly Hills, California. People with extremely dry skin, eczema, or seasonal allergies are also more likely to have keratosis pilaris, she says.

While there’s growing interest in the connection between gut health and skin health (known as the gut-skin axis), there isn’t strong scientific evidence that gut health or specific foods directly cause keratosis pilaris, says Fowler.

However, some practitioners, including Anderson, report seeing KP more often in patients with nutrient deficiencies or digestive issues that affect nutrient absorption. In theory, conditions that impair nutrient absorption, such as celiac disease, could potentially contribute to skin issues like keratosis pilaris, says Shamban. Specifically, poor absorption of skin-smoothing nutrients, such as certain vitamins and essential fatty acids, could play a role in keratosis pilaris, adds Shamban. 

Anderson also observes that some patients with KP tend to consume diets high in sugar and ultra-processed foods, though research hasn’t established these foods as a cause of the condition.

It’s also worth noting that another skin condition called phrynoderma, which is caused by severe vitamin A deficiency, can resemble keratosis pilaris, notes Fowler. Although rare, it may occur in people with chronic malabsorption disorders, including celiac disease and inflammatory bowel disease. If you’re unsure what type of rash you’re dealing with, a dermatologist can help make the diagnosis. 

How Do You Get Rid Of Keratosis Pilaris? 

Unfortunately, there’s no cure for keratosis pilaris, says Fowler. But several management strategies can be helpful. As Fowler notes, “Consistency is key in order to maintain improvement.” Here’s what experts suggest.

Moisturize, Moisturize, Moisturize 

Remember: You’re more likely to have keratosis pilaris if you have very dry skin. Therefore, intense skin hydration is key. “I recommend routine and aggressive moisturization, especially after bathing,” says Fowler. Look for hydrating body butters or oils packed with ceramides, suggests Anderson. 

Add Exfoliating Ingredients  

“Certain over-the-counter products containing keratolytic or exfoliating agents can be helpful,” says Fowler. These include ingredients such as lactic acid, glycolic acid, and salicylic acid. “To achieve best results, these should be used consistently at least once to twice daily,” she says. 

Skip the Hot Bath 

Extra-hot water can strip your skin of moisture and exacerbate those bumps. “Use tepid or warm water only (not piping hot) and limit your soak to 10 minutes or less to soften skin without dehydrating it,” says Shamban. 

Dry Brush Before You Shower 

“To support the skin barrier, I love to include dry brushing before a shower three times a week or more,” says Anderson. “It is a gentle exfoliation that also provides lymphatic drainage.” Dry brushing involves using soft, natural bristles to gently brush your skin. To try this technique, start at your feet and work your way up, applying gentle pressure and brushing toward your heart in circular strokes. 

Try a Prescription Treatment 

Your dermatologist may prescribe you a retinoid (such as adapalene or tretinoin) in addition to OTC measures, says Fowler. Retinoids speed up skin cell turnover, which, combined with emollients (aka ingredients that soothe dry skin), work well for KP management, says Shamban. Just keep in mind that these prescription topicals can be irritating, which is why Fowler recommends spacing out use to every other day.  

Identify Your Food Sensitivities Or Triggers 

If you suspect certain foods are affecting your skin, work with a practitioner to identify them before making any long-term dietary changes. Eliminating foods without professional guidance can lead to nutritional deficiencies, so you want to be sure before cutting anything out, says Anderson.

Read More: 7 Foods And Drinks That Are Great For Your Skin

Eat More Omega-3 Rich Foods

Increasing your intake of essential fatty acids like omega-3s may offer some benefits for skin hydration and therefore keratosis pilaris, says Shamban. You can find these in cold water fish such as salmon and sardines, as well as walnuts. “It’s a healthy way to eat, and if it works for your skin, stick with it,” she says. Fish not your jam? Consider taking a daily omega-3 supplement. 

Support Overall Skin (and Gut) Health

While no specific foods have been proven to treat keratosis pilaris, diet can play a role in managing related dry skin conditions like eczema. And as an added bonus, what’s good for your skin is often good for your gut, too. 

Anderson recommends incorporating two to three skin-supportive foods daily. Her go-tos include bone broth, cooked root vegetables, squash, eggs, black sesame seeds, and turmeric and ginger with black pepper. “Once digestion and internal dryness are supported, the skin begins to soften and regulate itself more effectively,” she says.

Bottom Line

While there’s no cure for keratosis pilaris, sticking to a consistent skin-care routine that includes gentle exfoliation, regular moisturizing, and prescription treatments when needed can help smooth rough, bumpy skin. And while the role of diet remains unclear, focusing on overall skin and gut health may offer additional benefits for clearing up your chicken skin.