Do you have eczema? Certain foods can help reduce the inflammation that causes dry, itchy, and flaky skin, says nutritionist Olga Hamilton.
Eczema, often a chronic condition, can make your skin dry, itchy, and painful. In the UK, it’s estimated that one in five children and one in twelve adults have eczema. While your diet may not directly cause eczema, certain foods can trigger it and cause flare-ups. Research indicates that reactions from these foods can occur within minutes or hours of eating them.
Here are five dietary tips from nutritionist Olga Hamilton to help manage your eczema:
1. Probiotics
Probiotics are live microorganisms that support your immune system and inhibit harmful bacteria in your gut, keeping it healthy. The most common and studied probiotics for gut health are Lactobacillus and Bifidobacterium. Research shows that having more probiotic bacteria in your intestines can protect against atopic dermatitis (eczema). Probiotics are good bacteria that help ease eczema by reducing immune dysfunction and inflammation. You can find these bacteria in foods like yogurt, water-based kefir, raw cheese, fermented soy products (natto, tempeh, and miso), kombucha, and fermented vegetables (sauerkraut and kimchi). Start by adding small amounts daily and try to eat a variety of these fermented foods throughout the week. For example, add a tablespoon of sauerkraut to your salad, have yogurt for breakfast or a snack, or drink water kefir or kombucha between meals.
2. Prebiotics
Prebiotics act as a fertilizer for the good bacteria in your gut, helping them grow. They are carbohydrates your body can’t digest, so they feed the probiotic bacteria in your intestines. This increase in good bacteria can protect against intestinal infections and improve conditions like eczema. Foods rich in prebiotic fibers include beans, legumes, Jerusalem artichokes, leeks, shallots, chicory, asparagus, mushrooms, garlic, and onions. While probiotics can work without prebiotics, combining them makes probiotics more effective. Aim to include three portions of these vegetables daily. One portion is 80g for vegetables and 120g for cooked legumes.
3. Liver Function
Poor liver function can contribute to eczema. Your liver filters blood from the digestive tract before it circulates to the rest of your body. If it’s overloaded with toxins from food allergies, it’s less effective, leading to toxin elimination through the skin, which can cause eczema. To reduce your exposure to irritating chemicals, include more liver-friendly foods like cruciferous vegetables in your diet. These vegetables contain glutathione, which maintains the body’s inflammatory response by preventing toxins and bacteria from entering your bloodstream. Cruciferous vegetables also help your liver produce detoxifying enzymes, improving liver function and reducing inflammation. These veggies are a great source of folates, vitamin K, E, and chlorophyll, which can reduce inflammation and bacterial growth. Cruciferous vegetables include cabbage (white, green, Chinese, Savoy, red), kale, pak choi, turnip, broccoli, cauliflower, and Brussels sprouts. Aim to eat two portions of cruciferous vegetables daily in any form—cooked, raw, tinned, frozen, baked, stewed, or roasted.
4. Turmeric
Turmeric is a commonly used spice in Asian cuisine, known for its warm, bitter taste. It has a long medicinal history in Ayurvedic medicine, particularly for treating eczema. The active ingredient in turmeric, curcumin, has anti-inflammatory and antioxidant properties. Research shows that curcumin can restore depleted levels of glutathione, an antioxidant that strengthens your immune system and helps manage autoimmune disorders like eczema. Studies found that creams containing turmeric can significantly reduce eczema symptoms, such as scaling, thickening, and itching.
5. Vitamin D
Vitamin D is essential for many bodily systems. Produced in the skin from cholesterol in response to sun exposure, it can also be found in foods like wild oily fish, vitamin D-enriched mushrooms, and grass-fed cow’s butter. Eczema patients often have lower levels of vitamin D. Vitamin D is an immunomodulator, meaning it helps the immune system work properly. It can reduce inflammation by regulating inflammatory cytokines and immune cells, which helps prevent immune-related diseases, including eczema. Vitamin D deficiency is common; about one in five people in the UK have low levels. The symptoms of vitamin D deficiency are often subtle, making it hard to pinpoint the cause.
Improving your diet by including these foods can help manage and reduce eczema symptoms, leading to healthier skin and overall well-being.
