If you have eczema, certain foods can help reduce the inflammation that causes dry, itchy, and flaky skin, says nutritionist Olga Hamilton. Eczema is a long-term inflammatory skin condition that affects a significant number of people in the UK—about one in five children and one in twelve adults. While your diet might not be the root cause of eczema, it can definitely trigger flare-ups.
Research shows that what we eat can worsen eczema, with reactions happening just minutes or hours after exposure to certain foods. Here are five nutritional tips from Olga Hamilton to help manage eczema through your diet:
Firstly, probiotics are live microorganisms that support your immune system and help keep your gut healthy by promoting the growth of good bacteria. Common types of probiotics include Lactobacillus and Bifidobacterium, which have been shown to protect against atopic dermatitis (a form of eczema). You can find these good bacteria in foods like yogurt, water-based kefir, raw cheese, and fermented products like natto, tempeh, miso, kombucha, sauerkraut, and kimchi. Try adding a small amount of these foods to your diet every day—for example, a tablespoon of sauerkraut in your salad or some yogurt for breakfast.
Next, prebiotics act as a fertilizer for good gut bacteria, helping them grow in numbers. These are indigestible carbohydrates that pass through the small intestine and feed the probiotics. Foods rich in prebiotics include beans, legumes, Jerusalem artichokes, leeks, shallots, chicory, asparagus, mushrooms, garlic, and onion. Aim to include three portions of these vegetables per day to enhance the benefits of probiotics.
Poor liver function can also contribute to eczema. The liver processes and filters out toxins and inflammatory by-products from food allergies. When it’s overwhelmed, these toxins can escape through the skin, causing inflammation and eczema. Including cruciferous vegetables like cabbage, kale, broccoli, cauliflower, and Brussels sprouts can support liver function, as they help produce detoxifying enzymes. These vegetables are also rich in folates, vitamin K, E, and chlorophyll, reducing inflammation. Eating two portions a day in any form—cooked, raw, tinned, or frozen—can help balance your digestive system and skin health.
Turmeric is another useful addition to your diet. This spice, commonly used in Asian cuisine, contains curcumin, which has strong anti-inflammatory and antioxidant properties. Curcumin helps restore glutathione levels, boosting your immune system and aiding conditions like eczema. Studies have shown that turmeric can significantly reduce eczema symptoms and improve skin condition.
Finally, vitamin D is essential for numerous health benefits, including proper immune system function. It can be produced by the skin in response to sunlight or obtained from foods like wild oily fish, vitamin D-enriched mushrooms, and grass-fed cow’s butter. Research indicates that many people with eczema have low vitamin D levels, which can worsen the condition. Ensuring adequate vitamin D intake is crucial for reducing inflammation and preventing eczema flare-ups. Vitamin D deficiency is common, affecting about one in five people in the UK, so consider getting your levels checked if you suspect a deficiency.
By incorporating these dietary changes, you may be able to alleviate eczema symptoms and improve your overall skin health.
