Dealing with eczema? Certain foods might help reduce the inflammation that leads to dry, itchy, and flaky skin, explains nutritionist Olga Hamilton. Eczema, a chronic inflammatory skin condition, often leaves the skin feeling uncomfortable. In the UK, it’s estimated that one in five children and one in twelve adults have eczema.
While your diet might not directly cause eczema, what you eat can certainly trigger flare-ups. Research indicates that specific foods can worsen eczema, causing reactions soon after eating them. Olga Hamilton shares five dietary tips to help manage eczema.
First, probiotics can support your immune system and inhibit harmful gut bacteria, which is beneficial for those with eczema. Probiotics, like Lactobacillus and Bifidobacterium, are found in foods such as yogurt, water-based kefir, raw cheese, and fermented products like natto, tempeh, and miso. Incorporating a small amount of these foods daily and having a variety throughout the week can be helpful. For example, you can add a tablespoon of sauerkraut to your salad, have 200 grams of yogurt for breakfast or a snack, or drink water kefir or kombucha between meals.
Second, prebiotics act as food for probiotics, helping them thrive. They pass through your small intestine undigested and feed probiotic bacteria. Foods rich in prebiotic fibers include beans, legumes, Jerusalem artichokes, leeks, shallots, chicory, asparagus, mushrooms, garlic, and onion. To maximize benefits, aim for three portions of these vegetables per day.
Third, poor liver function can contribute to eczema. Your liver filters blood from the digestive tract, but if it’s overloaded with toxins, it becomes less efficient. This can lead to toxins being expelled through the skin, causing inflammation. Cruciferous vegetables, rich in glutathione, support liver function and reduce inflammation. Examples include all types of cabbage, kale, broccoli, cauliflower, and Brussels sprouts. Try to include two portions of these vegetables daily, in any form—cooked, raw, frozen, or otherwise.
Fourth, turmeric, a common spice in Asian cuisine, contains curcumin, which has anti-inflammatory and antioxidant properties. It’s been used to treat eczema, and research shows it can help reduce symptoms like scaling, thickening, and itching. You can incorporate turmeric into your diet through curries, teas, or taking supplements.
Finally, vitamin D is essential for several bodily functions, including immune system support. It’s produced in the skin in response to sun exposure and is also found in foods like oily fish, vitamin D-enriched mushrooms, and grass-fed butter. People with eczema often have lower vitamin D levels. Since it’s an immunomodulator, getting enough vitamin D can help reduce inflammation. Aim for adequate sun exposure and consider supplements if necessary.
Implementing these dietary strategies can help manage eczema symptoms and improve overall skin health.
