The Eczema Diet: Foods to Avoid and to Include
Did you know that your diet can play a role in managing your eczema? By making some diet adjustments you can help reduce inflammation and improve your skin's health. Here are some tips for the best eczema diet, including foods to avoid and include.
Which is the Best Eczema Diet?
We believe what you put in your body is the most vital part of battling any skin condition. Your diet should be one of your primary considerations. The food we eat can either be a medicine or poison. For people with eczema, eating certain foods can trigger the body to release immune system compounds that cause inflammation, which contributes to an eczema flare-up. Food-sensitive eczema reactions will typically occur on the following day after a person eats a particular food. Sometimes, these reactions may be delayed even longer. You may wish to try The Elimination Diet to find out exactly which foods are causing your flare-ups. An anti-eczema diet is similar to an anti-inflammatory diet plan. There are also many foods to help eczema by delivering nutrients to the skin and reducing inflammation.
Here are some of the best foods for eczema:
- Pro-biotic Rich Foods- Probiotic foods such as yogurt, kefir, miso, and sauerkraut can help improve gut health and reduce inflammation in the body. Studies show adults who eat a diet with a lot of fermented foods may be less likely to develop eczema.
- Nuts + Seeds- Nuts and seeds such as almonds, walnuts, and flaxseeds are rich in healthy fats and vitamin E, which can help improve skin health and reduce inflammation. Nuts are a great snack for eczema sufferers (if they don’t have an allergy/intolerance) as they are packed with omega-3, whilst having a low sugar content.
- Leafy Greens- Leafy greens such as spinach and kale are rich in vitamins and minerals that can help improve skin health. They are also a good source of antioxidants, which can help reduce inflammation in the body. Use the Elimination Diet to rule out an intolerance, as broccoli, spinach, and kale all contain amines and salicylates which can cause itching in some sufferers.
- Quercetin Rich Foods- Kale, blueberries, spinach, cherries, apples. Quercetin is a crucial flavonol in fighting eczema's worst symptoms, such as dry, itchy skin. Studies show that quercetin improves oxidative stress, inflammation levels, and wound-healing capabilities.
- Seafood- Oily fish such as mackerel, salmon, tuna, oysters, and sardines. Seafood is rich in omega-3 fatty acids, which can help reduce inflammation in the body and improve skin health. Eating oily fish at least twice a week can help improve eczema symptoms.
- Avacado- Avocado is a great source of healthy fats and vitamin E, which can help improve skin health and reduce inflammation. The omega-3s in avocados can help prevent dry and flaky skin through their moisturising properties. Again, use the Elimination Diet to check this addition to your diet doesn’t cause itching.
- Whole Grains- Whole grains such as brown rice, whole wheat flour, brown bread, quinoa, and oats are rich in fibre and vitamins that can help improve skin health. They are also a good source of antioxidants, which can help reduce inflammation in the body.
- Berries- Berries such as strawberries, blueberries, goji berries, and raspberries are rich in antioxidants and vitamin C, which can help reduce inflammation and improve eczema symptoms. They are full of flavonoids which have been shown to improve overall skin health.
- Sweet Potato- Sweet Potatoes contain alkalising potassium, the antioxidant beta-carotene, calcium, magnesium, and histamine-lowering vitamin C. Sweet potatoes are an excellent antioxidant that can protect the body from allergic responses. Its high levels of fibre and potassium can also improve the health of your skin.
- Watercress- The green leaves of watercress have cleansing and anti-inflammatory properties that can help relieve inflamed patches of sore skin. Drink it as a juice, by boiling it in water for 10 minutes, or buy it fresh to add to salads and sandwiches. Watercress is also a great source of beta-carotene. Beta carotene acts as a powerful antioxidant in the body and is especially important for healthy skin as it can neutralise free radicals.
- Carrots- Carrots can help protect the skin and build its resistance against dryness and peeling, common factors with skin conditions. Carrots contain beta-carotene which is a powerful antioxidant and skin barrier protector, which is vital for healthy skin.
- Mushrooms- Mushrooms are a great source of Vitamin D. Vitamin D is vital for those suffering from skin conditions. Mushrooms also have anti-inflammatory and immune-boosting properties which help reduce irritation and reduce inflammation, improving the appearance of eczema.
Avoid Dairy Products
Dairy products, such as milk, cheese, and yogurt, are common triggers for eczema flare-ups. This is because they contain casein and whey, two proteins that can cause inflammation in the body. If you have eczema, you may wish to try avoiding dairy products or switching to non-dairy alternatives like almond milk or coconut yogurt. Pasteurised dairy can be overly acidic and the other potential hormones and chemicals can lower the immune system and aggravate skin conditions like eczema
Say No to Processed Foods
Processed foods are often high in sugar, salt, and unhealthy fats, which can trigger inflammation and worsen eczema symptoms. Processed meats can have an acidic effect. Avoid foods like crisps, biscuits, and ready meals, and opt for whole, unprocessed foods instead. Fresh fruits and vegetables, lean proteins, and whole grains are all great options for a healthy eczema diet.
Cut Back on Sugar and Artificial Sweeteners
Sugar and artificial sweeteners can both trigger inflammation in the body, which can worsen eczema symptoms. Avoid sugary drinks like soda and juice, as well as desserts and snacks that are high in added sugars. Instead, opt for natural sweeteners like honey or maple syrup in moderation, or try using spices like cinnamon or nutmeg to add flavour without added sugar.
Limit Your Intake of Gluten
Gluten is a protein found in wheat, barley, and rye that can trigger inflammation in some people. For those with eczema, consuming gluten may worsen symptoms. Try avoiding foods like bread, pasta, and baked goods made with wheat flour, and opt for gluten-free alternatives like rice, quinoa, and corn. Be sure to check food labels for hidden sources of gluten, such as soy sauce or salad dressings.
Avoid Nightshade Vegetables
Nightshade vegetables like tomatoes, peppers, and eggplants contain a compound called solanine that can trigger inflammation in some people with eczema. While not everyone with eczema will react nightshades, it’s worth avoiding them for a few weeks to see if your symptoms improve. Instead, try incorporating other vegetables like leafy greens, carrots, and sweet potatoes into your diet.
Other Eczema Foods to Avoid
- Citrus Fruits
- MSG
- Nuts- If the Elimination Diet shows you have an intolerance
- Caffeine-This will dehydrate you and could aggravate your eczema. Try and drink as much water as possible
The way you prepare food is also important. Try steaming veg, rather than frying. Replace traditional cooking oils with coconut oil (preferably organic and extra virgin).
For people with eczema, getting your nutrients is more important than ever. Make sure you stick to your Supplement Schedule. We would also recommend a daily Eczema Smoothie for even more goodness!
