Got eczema? Certain foods might help reduce the inflammation that causes dry, itchy, and flaky skin, according to nutritionist Olga Hamilton. Eczema, a chronic inflammatory skin condition, affects one in five children and one in twelve adults in the UK. While your diet might not directly cause eczema, certain foods can trigger flare-ups.
Research shows that dietary factors can worsen eczema, with reactions occurring soon after food exposure. Here are five dietary suggestions from nutritionist Olga Hamilton to help manage eczema.
First up, probiotics. These are live microorganisms that support your immune system and reduce harmful bacteria in your gut. Types like Lactobacillus and Bifidobacterium are common and well-researched for gut health. Probiotics can ease eczema by protecting against immune dysfunction and reducing inflammation. You can find them in foods like yogurt, kefir, raw cheese, natto, tempeh, miso, kombucha, sauerkraut, and kimchi. Try adding a small amount daily and vary your intake of fermented foods each week.
Next, prebiotics. These are undigested carbohydrates that go through your small intestine to feed probiotic bacteria, helping them grow. They protect against intestinal infections and improve some inflammatory conditions, including eczema. Prebiotics are found in beans, legumes, Jerusalem artichokes, leeks, shallots, chicory, asparagus, mushrooms, garlic, and onion. Aim for three portions of these vegetables a day (80g per portion for vegetables and 120g for cooked legumes).
Poor liver function can drive eczema. Your liver filters blood from the digestive tract before passing it to the rest of your body. When overloaded with toxins and inflammatory byproducts, it can’t function effectively, leading to toxin buildup and skin inflammation. To help your liver, eat more cruciferous vegetables like cabbage, kale, broccoli, cauliflower, and Brussels sprouts. These contain glutathione, which supports normal inflammatory responses and helps the liver detoxify. Aim for two portions of cruciferous vegetables daily, in any form.
Turmeric is another helpful addition. This spice contains curcumin, which has anti-inflammatory and antioxidant properties. It boosts glutathione levels, strengthening your immune system and supporting autoimmune disorders like eczema. Research shows turmeric creams can reduce eczema symptoms like itching and scaling.
Finally, consider vitamin D. It’s essential for many bodily functions, including immune system regulation. Found in foods like wild oily fish, vitamin D enriched mushrooms, and grass-fed cow’s butter, vitamin D can reduce inflammation and support immune health. Many people have low vitamin D levels, which can worsen eczema. Ensuring adequate vitamin D intake can help manage symptoms.
By incorporating these dietary changes, you may find relief from eczema and improve your overall skin health.
