Got eczema? Nutritionist Olga Hamilton suggests certain foods can help reduce the inflammation that causes dry, itchy, and flaky skin.
Eczema, a chronic inflammatory skin condition, often leaves the skin feeling dry, itchy, and sore. According to the National Eczema Society, around one in five children and one in 12 adults in the UK suffer from eczema. While your diet might not directly cause eczema, certain foods can trigger flare-ups.
Research indicates that dietary factors can worsen eczema, with reactions sometimes occurring within minutes or hours of eating certain foods. Here are five dietary adjustments that may help ease eczema symptoms.
Probiotics
Probiotics are beneficial microorganisms that support your immune system and help maintain a healthy gut by inhibiting harmful bacteria. Common strains include Lactobacillus and Bifidobacterium, which have been extensively studied for their gut health benefits. Enhanced levels of these probiotic bacteria in the intestines can protect against eczema by reducing inflammation and supporting immune function. You can find probiotics in foods like yogurt, water-based kefir, raw cheese, and fermented products such as natto, tempeh, miso, kombucha, sauerkraut, and kimchi. Try adding a small amount of these foods to your daily diet.
Prebiotics
Prebiotics act as a fertilizer for probiotics, helping good bacteria grow in your gut. These are indigestible carbohydrates found in foods like beans, legumes, Jerusalem artichokes, leeks, shallots, chicory, asparagus, mushrooms, garlic, and onions. Prebiotics enhance the effectiveness of probiotics and provide protection against intestinal infections and some inflammatory conditions, including eczema. Aim for three portions of these vegetables per day.
Liver-friendly Foods
Poor liver function can be a significant factor in eczema. The liver filters toxins from the blood, but when overloaded, these toxins can be eliminated through the skin, causing inflammation and eczema. Including cruciferous vegetables in your diet can support liver function and reduce inflammation. Vegetables like cabbage, kale, broccoli, cauliflower, and Brussels sprouts help the liver produce detoxifying enzymes and maintain the body’s normal inflammatory response. Aim for two portions of these vegetables daily.
Turmeric
Turmeric is a spice with a long history of medicinal use, particularly in Ayurvedic medicine. It contains curcumin, an active ingredient with anti-inflammatory and antioxidant properties. Curcumin helps restore glutathione levels, an antioxidant that strengthens the immune system and can reduce eczema symptoms. Research has shown that turmeric can alleviate scaling, thickening, and itching associated with eczema. Try incorporating turmeric into your meals for its benefits.
Vitamin D
Vitamin D plays a vital role in supporting the immune system and reducing inflammation. It is produced in the skin in response to sun exposure and can also be found in foods like wild oily fish, vitamin D-enriched mushrooms, and grass-fed butter. Studies have found that individuals with eczema often have lower levels of vitamin D. As an immunomodulator, vitamin D helps the immune system function properly and regulates the production of inflammatory cells. With vitamin D deficiency being common, it’s essential to monitor your levels and consider supplementation if necessary.
Incorporating these dietary changes could potentially help manage eczema symptoms and improve your overall skin health.
