Got eczema? Nutritionist Olga Hamilton suggests that certain foods can help reduce the inflammatory response that leads to dry, itchy, and flaky skin.
Eczema often causes dry, itchy, and sore skin, affecting many people long-term. In the UK, about one in five children and one in twelve adults suffer from eczema. While diet may not directly cause eczema, certain foods can trigger flare-ups. Research indicates that diet can exacerbate eczema, with reactions occurring soon after food exposure.
Hamilton shares five dietary tips to ease eczema symptoms.
First, incorporate probiotics, which are live microorganisms that support your immune system and inhibit harmful gut bacteria. Common probiotics include Lactobacillus and Bifidobacterium, found in foods like yogurt, water-based kefir, raw cheese, natto, tempeh, miso, kombucha, sauerkraut, and kimchi. Try adding small amounts of these to your diet daily, such as a tablespoon of sauerkraut to your salad or 200 grams of yogurt for breakfast.
Next, add prebiotics, which are undigestible carbohydrates that feed good gut bacteria. Prebiotics can be found in beans, legumes, Jerusalem artichokes, leeks, shallots, chicory, asparagus, mushrooms, garlic, and onions. Aim to include three portions of these vegetables per day to support probiotic effectiveness.
Improving liver function is also crucial. The liver filters blood and removes toxins, but when overloaded, toxins are expelled through the skin, potentially causing eczema. To help your liver, include cruciferous vegetables like cabbage, kale, broccoli, cauliflower, and Brussels sprouts in your diet. These vegetables support liver detoxification and reduce inflammation, aiding in eczema management.
Turmeric, a spice common in Asian cuisine, contains curcumin, which has anti-inflammatory and antioxidant properties. Adding turmeric to your diet can help alleviate eczema symptoms, such as scaling and itching.
Lastly, vitamin D is essential for a healthy immune system and reducing inflammation. It’s produced in the skin from sun exposure and can also be found in wild oily fish, vitamin D-enriched mushrooms, and grass-fed cow’s butter. Research shows that people with eczema often have lower levels of vitamin D. Including these sources in your diet or taking supplements can help manage eczema.
By incorporating these foods and nutrients into your diet, you can help manage and reduce the symptoms of eczema.