Dealing with eczema? Certain foods might help reduce the inflammation that leads to dry, itchy, and flaky skin, according to nutritionist Olga Hamilton. Eczema, a chronic inflammatory skin condition, can leave the skin feeling uncomfortable. In the UK, one in five children and one in twelve adults are affected by this condition.
Although your diet might not be the direct cause of eczema, some foods can trigger flare-ups. Research shows that dietary factors can worsen eczema, with reactions happening shortly after eating certain foods. Olga Hamilton offers five dietary tips to ease eczema symptoms:
1. Probiotics: These are beneficial microorganisms that support your immune system and inhibit harmful bacteria in your gut. Probiotics like Lactobacillus and Bifidobacterium are particularly effective. They can be found in yogurt, kefir, raw cheese, natto, tempeh, miso, kombucha, sauerkraut, and kimchi. Consuming a variety of these foods daily can help protect against immune dysfunction and reduce inflammation, both of which are key contributors to eczema.
2. Prebiotics: These are indigestible carbohydrates that feed the good bacteria in your gut, enhancing their growth. Foods rich in prebiotic fibers include beans, legumes, Jerusalem artichokes, leeks, shallots, chicory, asparagus, mushrooms, garlic, and onions. Combining prebiotics with probiotics makes them more effective and resistant to stomach acid. Aim to consume three portions of these vegetables daily.
3. Cruciferous Vegetables: Your liver plays a crucial role in filtering out toxins. When overloaded, these toxins may be excreted through the skin, leading to eczema flare-ups. Cruciferous vegetables like cabbage, kale, broccoli, cauliflower, and Brussels sprouts help the liver produce detoxifying enzymes. These vegetables also contain nutrients that reduce inflammation. Incorporate two portions of these vegetables into your diet every day, in any form.
4. Turmeric: This spice, commonly used in Asian cuisine, has anti-inflammatory and antioxidant properties due to its active ingredient, curcumin. It has been shown to restore glutathione levels, an antioxidant that strengthens the immune system. Studies indicate that turmeric can alleviate symptoms of eczema, such as scaling, thickening, and itching.
5. Vitamin D: This vitamin is crucial for many bodily functions and is produced in the skin through sun exposure. It’s also present in foods like wild oily fish, mushrooms enriched with vitamin D, and grass-fed butter. Vitamin D deficiency is common and can impair immune function. Those with eczema often have lower levels of vitamin D, as it helps regulate inflammatory responses. Aim to maintain adequate vitamin D levels to reduce eczema symptoms.
These dietary changes can help manage eczema by reducing inflammation and promoting overall skin health.
