Got eczema? Certain foods can help reduce the inflammation that leads to dry, itchy, and flaky skin, according to nutritionist Olga Hamilton.
Eczema, a chronic inflammatory skin condition, often results in dry, itchy, and sore skin. The National Eczema Society estimates that one in five children and one in twelve adults in the UK suffer from eczema. Although your diet might not cause eczema, some foods can trigger flare-ups.
Research shows that dietary factors can exacerbate eczema, with reactions happening within minutes or hours after eating certain foods. Olga Hamilton, a nutritionist, outlines five dietary approaches that can help manage eczema.
Probiotics are live microorganisms that support your immune system and suppress the growth of harmful bacteria in your gut, promoting gut health. The most common strains are Lactobacillus and Bifidobacterium. Studies indicate that having more probiotic bacteria in your gut can protect against eczema by preventing immune dysfunction and reducing inflammation, two major causes of eczema. Probiotics are found in foods like yogurt, water-based kefir, raw cheese; fermented soy products like natto, tempeh, and miso; kombucha; and fermented vegetables like sauerkraut and kimchi. Try adding a variety of these fermented foods to your diet daily.
Stomach acid can destroy a lot of the beneficial bacteria you consume. Prebiotics act as a fertilizer for good gut bacteria, helping them grow. Prebiotics are indigestible carbohydrates that feed probiotic bacteria in your gut, boosting their numbers. They can protect against intestinal infections and improve inflammatory conditions like eczema. Good sources of prebiotics include beans, legumes, Jerusalem artichokes, leeks, shallots, chicory, asparagus, mushrooms, garlic, and onions. Aim to eat three portions of these vegetables daily.
Poor liver function can contribute to eczema. Your liver filters blood from the digestive tract before passing it to the rest of the body. When overloaded with toxins and by-products from food allergies, the liver can’t function effectively, and toxins are expelled through the skin, causing inflammation and eczema. Research shows that people with eczema often have abnormal liver function. To support your liver, include more cruciferous vegetables in your diet. These help the liver produce detoxifying enzymes, reducing inflammation and supporting gut health. Cruciferous vegetables like cabbage, kale, broccoli, cauliflower, and Brussels sprouts are rich in folates, vitamins K and E, and chlorophyll, which reduce inflammation. Aim to eat two servings of cruciferous vegetables daily.
Turmeric, a commonly used spice in Asian cuisine, has medicinal properties, including anti-inflammatory and antioxidant effects, thanks to its active ingredient, curcumin. Studies have shown that turmeric can help manage eczema by reducing symptoms such as scaling, thickening, and itching. Consuming turmeric regularly may provide these benefits.
Vitamin D is essential for various bodily functions, including immune system support. Produced in the skin through sun exposure, it’s also found in foods like wild oily fish, vitamin D-enriched mushrooms, and grass-fed butter. Research indicates that eczema patients often have low levels of vitamin D, which helps regulate inflammation and immune responses. Since vitamin D deficiency is common and its symptoms are subtle, it’s important to monitor your levels and consider supplementation if necessary.
By incorporating probiotics, prebiotics, liver-friendly foods, turmeric, and vitamin D into your diet, you can manage eczema better and reduce the frequency and severity of flare-ups.