Got eczema? Certain foods can help reduce the inflammation that triggers dry, itchy, and flaky skin, says nutritionist Olga Hamilton. Eczema, a chronic inflammatory skin condition, can make skin dry, itchy, and sore. In the UK, one in five children and one in 12 adults suffer from it. While your diet might not cause eczema, certain foods can trigger flare-ups.
Research shows that dietary factors can worsen eczema, causing reactions within minutes or hours after food exposure. Nutritionist Olga Hamilton suggests five dietary changes to help manage eczema.
First, include probiotics in your diet. Probiotics are live microorganisms that support your immune system and prevent harmful bacteria growth in your gut. Common strains like Lactobacillus and Bifidobacterium are found in foods like yogurt, kefir, raw cheese, and fermented products like natto, tempeh, miso, kombucha, sauerkraut, and kimchi. Try adding a small amount of fermented foods each day, like a tablespoon of sauerkraut to your salad or 200 grams of yogurt for breakfast.
Second, make sure to consume prebiotics, which are carbohydrates that feed probiotic bacteria in your gut, helping them grow. Sources of prebiotic fibers include beans, legumes, Jerusalem artichokes, leeks, shallots, chicory, asparagus, mushrooms, garlic, and onions. Aim for three portions of these vegetables per day.
Third, support your liver function. The liver filters blood from the digestive tract before passing it to the rest of the body but can become overloaded with toxins from food allergies. When the liver can’t process these toxins, they are eliminated through the skin, causing inflammation and eczema. Include cruciferous vegetables in your diet, such as cabbage, kale, broccoli, cauliflower, and Brussels sprouts. These veggies help the liver produce detoxifying enzymes, reducing inflammation.
Fourth, consider turmeric. This spice, commonly used in Asian cuisine, has anti-inflammatory and antioxidant properties thanks to its active ingredient, curcumin. Turmeric can help strengthen the immune system and alleviate eczema symptoms.
Finally, ensure adequate vitamin D intake. Vitamin D is produced in the skin in response to sun exposure and can be found in foods like wild oily fish and vitamin D-enriched mushrooms. It helps the immune system function properly and reduces inflammation. Research shows that people with eczema often have lower levels of vitamin D. National surveys indicate that around one in five people in the UK have low vitamin D levels.
Adding these dietary elements can help manage eczema and reduce flare-ups.
