Do you have eczema? Certain foods can actually help reduce the inflammation that causes dry, itchy, and flaky skin, says nutritionist Olga Hamilton. Eczema is a chronic skin condition that often leaves skin dry, itchy, and sore. In the UK, around one in five children and one in 12 adults are affected by eczema. While your diet might not cause eczema directly, eating certain foods can trigger flare-ups.
Research shows that dietary factors can make eczema worse, causing reactions within minutes or hours of eating. Here are five ways to ease your eczema through your diet as explained by Olga Hamilton.
1. Probiotics: These are live microorganisms that can support your immune system and help maintain a healthy gut by inhibiting the growth of harmful bacteria. Common strains like Lactobacillus and Bifidobacterium are well-researched for gut health. High levels of these “good” bacteria can protect against atopic dermatitis (eczema) by reducing immune dysfunction and inflammation. You can find these probiotics in yogurt, kefir, raw cheese, fermented soy products, kombucha, and fermented vegetables like sauerkraut and kimchi. Try adding small amounts of these foods to your diet daily.
2. Prebiotics: These are indigestible carbohydrates that act as food for the good bacteria in your gut, helping them grow. They can improve intestinal infections and inflammatory conditions, including eczema. Foods rich in prebiotics include beans, legumes, Jerusalem artichokes, leeks, shallots, chicory, asparagus, mushrooms, garlic, and onion. Aim to include three portions of these vegetables in your daily diet.
3. Liver-friendly foods: A poorly functioning liver can contribute to eczema because it helps filter toxins and inflammatory byproducts from the blood. When the liver is overloaded, it can lead to inflammation manifesting as eczema. Cruciferous vegetables like cabbage, kale, broccoli, cauliflower, and Brussels sprouts help the liver produce detoxifying enzymes and maintain a normal inflammatory response. Try to eat two portions of these vegetables each day in any form you prefer.
4. Turmeric: This spice, used frequently in Asian cuisine, contains curcumin, which has anti-inflammatory and antioxidant properties. Studies show that turmeric can help alleviate eczema symptoms like scaling, thickening, and itching. Including turmeric in your diet may help reduce inflammation and support your immune system.
5. Vitamin D: This vitamin is essential for immune system function and can be produced by the skin in response to sunlight or obtained from foods like wild oily fish, vitamin D-enriched mushrooms, and grass-fed butter. People with eczema often have lower levels of vitamin D, which helps reduce inflammation and regulates immune cells. As vitamin D deficiency is common, it’s important to ensure you’re getting enough through diet or supplements.
Taking care of your diet by including these key foods can make a significant difference in managing eczema and reducing flare-ups.
