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 chronic inflammatory skin condition that often leaves the skin dry, itchy, and sore. In the UK, the National Eczema Society estimates that one in five children and one in twelve adults suffer from eczema. While diet may not cause eczema, certain foods can trigger flare-ups.
Research indicates that dietary factors can indeed worsen eczema, with reactions happening minutes or hours after eating certain foods. Nutritionist Olga Hamilton explains five ways you can manage eczema through your diet.
First, probiotics are live microorganisms that support your immune system and inhibit harmful bacteria in your gut. Common strains like Lactobacillus and Bifidobacterium have been researched for their positive effects on gut health. Studies show that having more probiotic bacteria in your intestines can protect against atopic dermatitis (eczema). Probiotics help by reducing inflammation and supporting immune function. Foods rich in these probiotics include yogurt, kefir, raw cheese, fermented soy products (like natto, tempeh, and miso), kombucha, and fermented vegetables (like sauerkraut and kimchi). Try adding a tablespoon of sauerkraut to your salad or having yogurt for breakfast.
Next, prebiotics are non-digestible carbohydrates that feed the good bacteria in your gut, helping them grow. They are found in foods like beans, legumes, Jerusalem artichokes, leeks, chicory, asparagus, mushrooms, garlic, and onion. These foods help increase the number of beneficial bacteria in your gut, which can improve inflammatory conditions like eczema. Aim to include three portions of these vegetables in your diet daily.
Poor liver function can also be a factor in eczema. The liver filters blood from the digestive tract before it passes to the rest of the body, and when it’s overwhelmed with toxins, it doesn’t work effectively. This can lead to toxins being expelled through the skin, causing inflammation and eczema. Including more gentle-on-the-liver foods like cruciferous vegetables in your diet can help. These vegetables contain glutathione, which supports normal inflammatory responses and helps the liver detoxify. Cruciferous vegetables include cabbages, kale, broccoli, cauliflower, and Brussels sprouts. Aim for two portions a day, in any form—cooked, raw, tinned, or frozen.
Turmeric, a spice often used in Asian cuisine, contains curcumin, which has anti-inflammatory and antioxidant properties. It has been traditionally used in Ayurvedic medicine. Studies have shown that curcumin can restore levels of glutathione, an antioxidant that strengthens the immune system and helps with autoimmune disorders, including eczema. Turmeric can be used in cooking or taken as a supplement.
Lastly, vitamin D is crucial for several body systems and has multiple health benefits. Produced in the skin from cholesterol in response to sunlight, it can also be found in foods like oily fish, vitamin D-enriched mushrooms, and grass-fed butter. A study in the Journal of Allergy and Clinical Immunology found that people with eczema often have lower levels of vitamin D. This vitamin helps the immune system function correctly and reduces inflammation by regulating the production of anti-inflammatory cytokines and immune cells. Vitamin D deficiency is common, with one in five people in the UK having low levels. Including more vitamin D in your diet or getting more sun exposure can help manage eczema.
By incorporating these dietary changes, you can potentially reduce the severity and frequency of eczema flare-ups and improve overall skin health.
