Have eczema? Certain foods can help reduce the inflammation that causes dry, itchy, and flaky skin, according to nutritionist Olga Hamilton. Eczema is a long-term skin condition that often leaves the skin feeling sore and irritated. In the UK, it’s estimated that one in five children and one in twelve adults suffer from it. While diet isn’t always the root cause, certain foods can trigger flare-ups.
Research shows that what you eat can exacerbate eczema, often causing reactions within minutes or hours of exposure. Olga Hamilton shares five dietary tips to help manage eczema.
First up are probiotics, which are live microorganisms that support your immune system and help maintain a healthy gut by inhibiting harmful bacteria. Common probiotic strains like Lactobacillus and Bifidobacterium are well-researched for their gut health benefits. Higher levels of these probiotics can protect against atopic dermatitis (eczema) by reducing immune dysfunction and inflammation. You can find these beneficial bacteria in yogurt, water-based kefir, raw cheese, fermented soy products like natto, tempeh, and miso, as well as in kombucha and fermented vegetables like sauerkraut and kimchi. Start small and aim to consume a variety of fermented foods throughout the week.
Prebiotics are another essential part of managing eczema. They act as a fertilizer for good gut bacteria, helping them thrive and become more effective. Prebiotics are indigestible carbohydrates that feed probiotics and can be found in foods like beans, legumes, Jerusalem artichokes, leeks, shallots, chicory, asparagus, mushrooms, garlic, and onions. Including three portions of these prebiotic-rich vegetables daily can bolster your gut health and, by extension, ease eczema symptoms.
Next, improving liver function can also help manage eczema. The liver filters blood from the digestive tract, but when it’s overloaded with toxins from food allergies, it doesn’t work as efficiently. Excess toxins often get expelled through the skin, leading to inflammation and eczema. Cruciferous vegetables, like cabbage, kale, turnip, broccoli, cauliflower, and Brussels sprouts, contain compounds that help the liver detoxify and reduce inflammation. Aim for two portions of these veggies per day.
Turmeric, a spice often used in Asian cuisine, has well-known anti-inflammatory and antioxidant properties thanks to an active ingredient called curcumin. This spice can help boost your immune system and has been used to treat eczema. Studies have shown that a combination herbal cream containing turmeric can significantly reduce eczema symptoms like scaling, thickening, and itching.
Finally, don’t forget about vitamin D, which has numerous health benefits and is crucial for a well-functioning immune system. It’s produced in the skin through sun exposure but can also be found in foods like wild oily fish, vitamin D-enriched mushrooms, and grass-fed cow’s butter. Research shows that people with eczema often have lower vitamin D levels. This vitamin helps reduce inflammation by regulating immune cells. Given that vitamin D deficiency is common, consider getting your levels checked if you suspect you’re not getting enough.
By making these dietary changes, you can better manage your eczema and reduce flare-ups.
