Do you have eczema? Some foods can help lower the inflammation that causes dry, itchy, and flaky skin, according to nutritionist Olga Hamilton.
Eczema is a long-term inflammatory skin condition that often leaves the skin dry, itchy, and sore. In the UK, it’s estimated that one in five children and one in twelve adults suffer from it. While your diet may not directly cause eczema, certain foods can trigger flare-ups.
Research shows that dietary factors can make eczema worse, with reactions occurring shortly after exposure to certain foods. Here’s how you can manage eczema through your diet:
1. Probiotics: These are live microorganisms that support your immune system and help maintain a healthy gut. The most common strains are Lactobacillus and Bifidobacterium. These good bacteria can reduce inflammation and protect against immune dysfunction. You can find them in yogurt, kefir, raw cheese, natto, tempeh, miso, kombucha, sauerkraut, and kimchi. Try to include a small amount of these fermented foods daily. For instance, you can add a tablespoon of sauerkraut to your salad or have 200 grams of yogurt for breakfast.
2. Prebiotics: These are non-digestible carbohydrates that serve as food for probiotics, helping them grow. They include beans, legumes, Jerusalem artichokes, leeks, shallots, chicory, asparagus, mushrooms, garlic, and onions. Aim for three portions of these vegetables daily. One portion is approximately 80 grams for vegetables and 120 grams for cooked legumes.
3. Liver Health: Poor liver function can contribute to eczema. Your liver filters out toxins and inflammatory by-products but when it’s overwhelmed, these can be excreted through the skin, causing inflammation. Cruciferous vegetables like cabbage, kale, broccoli, and Brussels sprouts can help detoxify your liver. These foods contain glutathione, which helps maintain your body’s normal inflammatory response. Aim for two portions of cruciferous vegetables each day, in any form you prefer.
4. Turmeric: This spice, commonly used in Asian cuisine, has anti-inflammatory and antioxidant properties due to its active ingredient, curcumin. It has been used medicinally and can help reduce symptoms of eczema. Incorporate turmeric into your diet to help manage inflammation.
5. Vitamin D: This vitamin supports several systems in your body and helps regulate the immune system. It’s produced in the skin in response to sunlight and can also be found in foods like wild oily fish, vitamin D-enriched mushrooms, and grass-fed butter. Research indicates that people with eczema often have lower levels of vitamin D. It helps reduce inflammation and supports immune function. Despite its importance, vitamin D deficiency is common; about one in five people in the UK have low levels.
Incorporating these dietary changes can help manage eczema by reducing inflammation and supporting overall health.
