The Role of Diet in Managing Eczema: What to Eat and Avoid
Feed Your Skin’s Glow With Functional Foods
Managing eczema flare-ups requires more than applying over-the-counter creams and moisturizers. Although these common solutions may help calm the skin, another factor to look at in curbing chronic symptoms is the food you eat. Are you consuming foods that reduce or exacerbate skin inflammation? Eczema and diet are more connected than you think. The next time you enjoy your favorite dish, ask yourself if it’s good for your skin.
The Link Between Gut Health and Eczema
Experts have found that people with atopic dermatitis, or eczema, have a different gut microbiome than healthy individuals (Chan et al., 2020). They lack a healthy balance of bacteria and other living microorganisms that make up a robust digestive system, which raises their risk of inflammation.
They also found that an under-colonized gastrointestinal tract can contribute to eczema. A healthy gut microbiome consists of viruses, bacteria, and fungi that work together to promote a healthy gut health and immune system.
Researchers found that the gut ecosystem in people with eczema isn’t diverse enough to protect them from the risk of skin conditions.
How Food Triggers Eczema
Does what you eat influence eczema outbreaks? The answer is yes. However, flare-ups only happen if you’re already allergic to specific types of food, which is true for up to 30% of people with eczema (NEA, 2018).
Food Sensitivities vs. Food Allergies
Some people may be intolerant to some foods. They get bloated, gas, or diarrhea after a meal. These symptoms occur when your tract has trouble digesting. Fortunately, this food sensitivity doesn't trigger eczema or its symptoms.
In contrast, food allergy sparks an immune system reflex, which can lead to a flare-up. You can get hives, itching skin, and rashes after eating a particular food. This immediate or sometimes delayed reaction inflames the skin, causing an episode of eczema. It's best to manage your diet if you have food allergies.
Common Food Triggers for Eczema
Some foods cause the skin to erupt in a severe eczema flare (NLM, 2021). Common ones include:
- Eggs
- Fish
- Peanuts
- Milk
Some people may also be overly sensitive to wheat, soy, or shellfish. If this sounds like you, consult your dermatologist for a check-up. They can give personalized advice on how to care for your skin through diet.
Food-induced skin flares manifest as skin rash, bumps, patches, flaking, and swelling (Cleveland Clinic, 2022). These symptoms vary for each person. For instance, rashes may look purplish or grayish in people with a darker skin tone and appear pinkish or reddish in those with a lighter complexion.
Eating salty foods is another thing to avoid if you're predisposed to eczema. A new study by health experts at UC Berkeley found that an extra one gram of sodium in meals daily is linked to an 11% higher risk of severe eczema (Lathan, 2024).
Sodium is stored in the skin, which explains how overconsumption can inflame it. You may need to limit your fast food favorites, like burgers and fries, to avoid those annoying bumps from appearing on your skin.
Diet Patterns to Minimize Eczema Symptoms
Eating the right type of foods can help manage severe skin itching. Here are some diet options and foods that help eczema flare-up:
1. Elimination Diet
Some people exclude specific foods like nuts and milk from their meals as part of their skin-health strategy. However, this only makes sense if you have an allergy. For example, skipping seafood if your immune system goes out of whack after enjoying shrimp pasta sounds logical, but eliminating it entirely deprives you of good nutritional sources.
There’s no evidence that an elimination diet works, but it’s worth trying if your food sensitivity is on a higher scale.
2. Anti-inflammatory Diet
Consuming foods that counter skin inflammation helps ease the symptoms. An anti-inflammatory diet for eczema can include:
- Fish and Flaxseed: They’re loaded with omega-3 fatty acids that soothe inflammation (Molla, 2024).
- Fermented Foods and Yogurt: They're rich in probiotics that promote a diverse gut flora.
- Onions, Bananas and Garlic: They have prebiotics that provide food for good bacteria to thrive.
- Vegetables, Fruits, Seeds, Nuts, and Whole Grains: These plant-based options help fight oxidative stress that provokes inflammation.
3. Mediterranean Diet
Many agree that the Mediterranean eating style is the best diet for eczema relief and other chronic conditions. A case of a 14-year-old boy reported reduced neuroinflammation after following a Mediterranean diet along with medication therapy (Ilaria et al., 2023).
This eating pattern features fruits and vegetables, cereals, nuts, and loads of healthy fats from plant sources, like olives. Eating them regularly can help normalize sugar levels, which influence eczema flares.
4. Ayurvedic Diet
"Food is medicine" is one of the principles of Ayurveda, a traditional system of medicine that started in India. Ayurvedic diet is one component of this natural treatment approach. It’s closely similar to the Mediterranean eating style, which highlights organic, plant-based options. In addition to fruits and vegetables, it includes spices like pepper, cardamom, and gingers and dairy, such as milk and cheese (Villines, 2022).
5. Gluten-free Diet
Some people may experience severe skin reactions after consuming wheat, barley, or rye. A diet free of gluten may be recommended for those who can't tolerate this type of protein.
Tips to Create an Eczema-friendly Diet Plan
You can strengthen your immune system through food. Here are some tips for creating a meal plan that minimizes skin flare-ups:
1. Eliminate Food Triggers
Keep a diary to know what food groups inflame your skin and cause eczema.
2. Limit Processed Foods
Refrain from consuming processed foods. Instead, cook your meals at home. It’s money-saving and better for your health.
3. Reduce Sugar Intake
Excessive sugar intake is a major factor for many acquired chronic diseases. In an animal study, a high-sugar diet for 15 days increased the risk of allergic contact dermatitis and other serious conditions ( Coêlho et al., 2023).
4. Eat Probiotic-rich Foods
Yogurt and fermented foods increase the number of good bacteria in the gut.
5. Skip Refined Grains
Whole grains are healthier than refined ones. Opt for brown or red rice instead of white rice.
6. Add More Anti-inflammatory Foods
Plan your meals to know what your healthy plate should look like for the rest of the week. Include more vegetables, fruits, fish, and healthy nuts.
7. Stay Hydrated
Moisturize your skin from within by drinking plenty of water and fresh juices.
8. Work With a Nutritionist
Get personalized advice on what foods to eat and avoid. With this, you can get more proactively involved in your health.
Take Charge of Your Skin Health Through Smarter Food Choices
Eczema and diet are associated with each other. Ensure you consume fruits, vegetables, and good fats to fortify your immune system. Alternatively, avoid foods that make your skin susceptible to irritation. A dry, itchy, swelling skin is a precursor to an eczema flare-up. If you get any of these adverse reactions from particular foods, cutting them out of your diet is the best health decision.
Take care of your skin by eating nutritious foods. Ready to take control? Book an appointment with our experts at Altitude Dermatology today and start your personalized treatment plan for better skin health.