Dealing with eczema? Nutritionist Olga Hamilton suggests certain foods can help reduce the inflammation that leads to dry, itchy, and flaky skin. Eczema, a chronic inflammatory skin condition, affects one in five children and one in 12 adults in the UK. While diet isn’t the root cause of eczema, specific foods can trigger or worsen flare-ups.
Research shows that dietary factors can indeed make eczema worse, with reactions occurring quickly after consuming the trigger foods. Here are some dietary changes that might help ease eczema symptoms.
Probiotics are beneficial microorganisms that can boost your immune system and prevent harmful bacteria from growing in your gut. The most common probiotics, Lactobacillus and Bifidobacterium, have been shown to protect against eczema. You can find these probiotics in yogurt, water-based kefir, raw cheese, fermented soy products like natto, tempeh, and miso, as well as in kombucha and fermented vegetables like sauerkraut and kimchi. Try adding a small amount of these foods daily.
Prebiotics, on the other hand, are carbohydrates that your body can’t digest but help feed the good bacteria in your gut. They promote the growth of probiotics and protect against intestinal infections and inflammatory conditions like eczema. Good sources of prebiotics include beans, legumes, Jerusalem artichokes, leeks, shallots, chicory, asparagus, mushrooms, garlic, and onion. Aim for three portions of these vegetables daily.
Poor liver function can contribute to eczema. Your liver filters toxins and inflammatory byproducts from food allergies. When it’s overwhelmed, these toxins can cause inflammation and eczema. Supporting your liver with more gentle foods, like cruciferous vegetables (cabbage, kale, broccoli, etc.), can help. These vegetables contain glutathione, which maintains the body’s normal inflammatory response, and encourages the liver to produce detoxifying enzymes. Aim for two portions of cruciferous vegetables each day.
Turmeric, a spice with a long medicinal history, contains curcumin, which has anti-inflammatory and antioxidant properties. It can help alleviate eczema symptoms. Studies show that turmeric can significantly reduce itching, scaling, and skin thickening in eczema patients.
Vitamin D also plays a crucial role in regulating the immune system and reducing inflammation. It’s produced in the skin from sun exposure and is found in foods like wild oily fish, vitamin D-enriched mushrooms, and grass-fed cow’s butter. Studies link low vitamin D levels with higher instances of eczema. Since deficiency symptoms are subtle, many people might not realize they are lacking this essential nutrient. Aim for adequate vitamin D intake to help manage eczema.
Following these dietary suggestions can help support your immune system, reduce inflammation, and potentially ease eczema symptoms.
