If you have eczema, certain foods can help reduce the inflammatory response that triggers those annoying dry, itchy, and flaky patches on your skin. Nutritionist Olga Hamilton suggests several dietary changes that could make a difference.
Eczema is a chronic inflammatory skin condition that often leaves the skin feeling dry, itchy, and sore. In the UK, it’s estimated that one in five children and one in twelve adults suffer from eczema. While your diet might not directly cause eczema, certain foods can certainly trigger flare-ups. Research has shown that dietary factors can indeed make eczema worse, with reactions occurring shortly after food exposure.
Here are five ways that adjusting your diet could help ease your eczema:
1. Probiotics:
Probiotics are live microorganisms that support your immune system and inhibit harmful bacteria in your gut. The most common strains, Lactobacillus and Bifidobacterium, have been particularly researched for gut health. A strong presence of these probiotics in your intestines can help protect against eczema by reducing immune dysfunction and inflammation. You can find these beneficial bacteria in foods like yogurt, water-based kefir, raw cheese, natto, tempeh, miso, kombucha, sauerkraut, and kimchi. Try including a variety of these fermented foods in your diet daily.
2. Prebiotics:
Prebiotics are carbs that your body can’t digest, but they serve as food for the probiotic bacteria in your gut, helping them to grow. According to the Department of Gastroenterology at Monash University, consuming prebiotics can protect against intestinal infections and improve inflammatory conditions like eczema. Prebiotic-rich foods include beans, legumes, Jerusalem artichokes, leeks, shallots, chicory, asparagus, mushrooms, garlic, and onions. Aim for three portions of these vegetables per day.
3. Liver Function Support:
Poor liver function can be a contributing factor to eczema since the liver is responsible for filtering toxins from the blood. When overloaded, the liver may not work as efficiently, and the body might get rid of toxins through the skin, causing inflammation. Consuming cruciferous vegetables like cabbage, kale, broccoli, and Brussels sprouts can support liver function. These vegetables help produce detoxifying enzymes and reduce inflammation, promoting better skin health. Try to have two portions of cruciferous vegetables daily.
4. Turmeric:
Turmeric, a spice commonly used in Asian cuisine, contains curcumin, which has potent anti-inflammatory and antioxidant properties. It can help in treating eczema by restoring antioxidant levels and reducing inflammation. A study found that a herbal cream containing turmeric significantly reduced eczema symptoms. Incorporate turmeric into your diet through curries, soups, or teas to reap its benefits.
5. Vitamin D:
Vitamin D is crucial for overall health and immune function. It’s produced in the skin in response to sunlight and is also found in foods like wild oily fish, vitamin D-enriched mushrooms, and grass-fed cow’s butter. Research shows that people with eczema often have lower levels of vitamin D. This vitamin helps reduce inflammation and modulates the immune system. Unfortunately, vitamin D deficiency is common, with roughly one in five people in the UK having low levels. Consider getting your vitamin D levels checked and supplementing if necessary.
By making these dietary changes, you could potentially reduce the severity of eczema symptoms and enjoy healthier skin.
