Got eczema? Certain foods can help reduce the inflammation that causes dry, itchy, and flaky skin, says nutritionist Olga Hamilton. Eczema, a chronic inflammatory skin condition, can be particularly tough, leaving your skin feeling sore and uncomfortable. According to the National Eczema Society, about one in five children and one in twelve adults in the UK are affected by eczema.
Your diet might not cause eczema, but some foods can make it worse by triggering flare-ups. Research shows that dietary factors can indeed worsen eczema, with reactions occurring shortly after eating certain foods.
Here are five ways you can help manage eczema through your diet:
1. Probiotics: Probiotics are live microorganisms beneficial for your immune system and gut health. They can help protect against eczema by reducing immune dysfunction and inflammation. The most common types of probiotics, Lactobacillus and Bifidobacterium, are found in foods like yogurt, kefir, raw cheese, and fermented veggies like sauerkraut and kimchi. Try incorporating a small amount of these foods into your diet daily.
2. Prebiotics: These are non-digestible carbohydrates that feed good gut bacteria. Prebiotics are found in foods like beans, legumes, artichokes, leeks, onions, garlic, asparagus, and mushrooms. They help enhance the effectiveness of probiotics by making them more resistant to stomach acid. Aim to include three portions of these vegetables in your daily diet.
3. Cruciferous Vegetables: Vegetables like cabbage, broccoli, cauliflower, and Brussels sprouts are gentle on your liver and help it detoxify. When your liver functions effectively, it reduces the buildup of toxins in your body that can cause inflammation and eczema. Including two portions of these vegetables daily can support liver health and decrease inflammation.
4. Turmeric: This spice contains curcumin, an ingredient with anti-inflammatory and antioxidant properties. Turmeric can help reduce eczema symptoms like scaling, thickening, and itching. It’s a common ingredient in curries and can easily be added to your meals.
5. Vitamin D: Vital for many bodily functions, vitamin D can help manage eczema by regulating inflammation and supporting the immune system. It’s produced when your skin is exposed to sunlight and can also be found in foods like oily fish and vitamin D-enriched mushrooms. Many people are vitamin D deficient, and this deficiency is linked to a higher risk of eczema.
By being mindful of your diet and including these helpful foods, you can better manage eczema and improve your skin health.
