Got eczema? Some foods can help reduce the inflammation that triggers dry, itchy, and flaky skin, says nutritionist Olga Hamilton. Eczema is often a long-term inflammatory skin condition that leaves the skin dry, itchy, and sore. According to the National Eczema Society, one in five children and one in twelve adults in the UK suffer from eczema. While your diet may not cause eczema, certain foods can trigger flare-ups.
Research shows that dietary factors can worsen eczema, with reactions occurring within minutes or hours of eating specific foods. Nutritionist Olga Hamilton shares five dietary changes that can help ease eczema.
First, probiotics are live beneficial bacteria that support your immune system and gut health. Lactobacillus and Bifidobacterium are common probiotic strains with significant research backing their benefits for gut health. Studies have shown that an increase in beneficial probiotic bacteria in your intestines can protect against atopic dermatitis (eczema). Probiotics can help manage eczema by supporting immune function and reducing inflammation. Foods rich in probiotics include yogurt, water-based kefir, raw cheese, fermented soy products like natto, tempeh, and miso, kombucha, and fermented vegetables such as sauerkraut and kimchi. Try incorporating a small amount daily, such as a tablespoon of sauerkraut in your salad or 200 grams of yogurt for breakfast or a snack. Water kefir or kombucha is also an excellent drink between meals.
Stomach acid can kill many of the good bacteria consumed, so prebiotics are essential as they feed the good colon bacteria, helping them to grow. Prebiotics are indigestible carbohydrates that pass through the small intestine to feed probiotic bacteria. The Department of Gastroenterology at Monash University in Melbourne states that prebiotics can protect against intestinal infections and improve inflammatory conditions, including eczema. Excellent sources of prebiotic fibers include beans, legumes, Jerusalem artichokes, leeks, shallots, chicory, asparagus, mushrooms, garlic, and onion. Aim to include three portions of these vegetables daily: 80 grams per portion for vegetables and 120 grams for cooked legumes.
Poor liver function is another factor contributing to eczema. The liver filters blood from the digestive tract before passing it to the rest of the body. When overloaded with toxins and inflammatory by-products, it is less effective. When the liver cannot process dietary or environmental toxins, the body eliminates them through the skin, causing inflammation and eczema. Research has found that patients with atopic dermatitis often have abnormal liver function. To reduce exposure to irritating chemicals, include more gentle-on-the-liver foods like cruciferous vegetables. These vegetables support the liver in producing detoxifying enzymes, helping to reduce inflammation. Sources include cabbage, kale, broccoli, cauliflower, and brussels sprouts. Aim for two portions daily in any form: cooked, raw, tinned, frozen, baked, stewed, or roasted.
Turmeric, a spice used in Asian cuisine, contains curcumin with anti-inflammatory and antioxidant properties. Curcumin helps strengthen the immune system and manage autoimmune disorders, including eczema. Studies show that creams containing turmeric can significantly reduce eczema symptoms like scaling, thickening, and itching.
Vitamin D also plays a crucial role in reducing inflammation through its immunomodulatory effects. It is produced in the skin in response to sun exposure and found in foods like wild oily fish, vitamin D-enriched mushrooms, and grass-fed cow’s butter. A study in the Journal of Allergy and Clinical Immunology found that people with eczema often have significantly lower levels of vitamin D compared to those without the condition. Vitamin D deficiency can be subtle, making it difficult to identify. National surveys in the UK report that about one in five people have low vitamin D levels.
Incorporating these dietary changes can help manage eczema and improve overall skin health.
