Got eczema? Certain foods can help reduce the inflammation that causes dry, itchy, and flaky skin, according to nutritionist Olga Hamilton. Eczema is a chronic skin condition that often leaves the skin feeling sore and uncomfortable. In the UK, it’s estimated that one in five children and one in twelve adults suffer from eczema.
While diet might not cause eczema directly, certain foods can trigger flare-ups. Research has shown that dietary triggers can worsen eczema quickly or within hours of consuming specific foods. Olga Hamilton shares five dietary tips to help manage eczema through food choices.
Probiotics are live microorganisms that support your immune system and prevent harmful bacteria growth in your gut. Common strains include Lactobacillus and Bifidobacterium, which are well-researched for gut health. Increased probiotic bacteria in your intestines is linked to protection against eczema. These “good” bacteria can ease eczema symptoms by reducing immune dysfunction and inflammation. You can find these probiotics in yogurt, kefir, fermented soy products like natto, tempeh, and miso, kombucha, and fermented vegetables like sauerkraut and kimchi. Try incorporating small amounts daily, such as a tablespoon of sauerkraut in your salad or 200 grams of yogurt for breakfast.
Prebiotics act as fertilizer for the good bacteria in your gut. These are carbs that your body can’t digest, which then feed the probiotic bacteria in your intestines. Excellent sources include beans, legumes, Jerusalem artichokes, leeks, shallots, chicory, asparagus, mushrooms, garlic, and onions. Including three portions of these vegetables in your diet daily can boost the effectiveness of probiotics. A serving is about 80 grams of vegetables or 120 grams of cooked legumes.
Poor liver function can contribute to eczema. Your liver filters toxins and inflammatory byproducts that, if not processed properly, may cause skin issues. To support liver health, consume cruciferous vegetables like broccoli, kale, cabbage, and Brussels sprouts. These vegetables help the liver produce detoxifying enzymes and reduce inflammation. Aim for two portions of cruciferous vegetables daily, in any form — cooked, raw, tinned, or frozen.
Turmeric, often used in Asian cuisine, contains curcumin, which has anti-inflammatory and antioxidant properties. Curcumin can help restore levels of glutathione, an antioxidant that strengthens the immune system. Including turmeric in your diet can reduce eczema symptoms like itching and scaling.
Vitamin D is essential for immune system function and reducing inflammation. Produced in the skin from sun exposure, it can also be found in foods like wild oily fish, vitamin D-enriched mushrooms, and grass-fed cow’s butter. People with eczema often have lower levels of vitamin D, so it’s important to ensure adequate intake, either through diet or supplements.
Improving your diet by incorporating these foods can support your immune system and reduce eczema flare-ups, helping you achieve healthier skin.
