If you struggle with eczema, you might find relief by adjusting your diet. Eczema is a chronic condition that leads to dry, itchy, and sore skin. In the UK, one in five children and one in twelve adults are affected by it. While diet isn’t the direct cause of eczema, certain foods can trigger symptoms and cause flare-ups.

Research indicates that dietary factors can worsen eczema, with reactions appearing shortly after eating certain foods. Nutritionist Olga Hamilton suggests five dietary adjustments to help manage eczema.

1. Probiotics: These are beneficial bacteria that support your immune system and gut health. Common strains like Lactobacillus and Bifidobacterium can help with eczema by preventing immune dysfunction and reducing inflammation. You can find 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 incorporating a small amount of these foods daily.

2. Prebiotics: These are carbohydrates that feed the good bacteria in your gut, helping them grow. Prebiotics are found in foods like beans, legumes, Jerusalem artichokes, leeks, shallots, chicory, asparagus, mushrooms, garlic, and onions. Including three portions of these foods in your daily diet can make your probiotics more effective.

3. Liver Function: Poor liver function can exacerbate eczema. The liver filters blood, and when overwhelmed by toxins from food allergies, it can’t function effectively, leading to skin issues. Foods that support liver health, such as cruciferous vegetables, can help detoxify your body. These vegetables, including various types of cabbage, kale, broccoli, cauliflower, and Brussels sprouts, contain glutathione and other beneficial nutrients. Aim for two portions daily.

4. Turmeric: This spice, often used in Asian cuisine, has anti-inflammatory and antioxidant properties due to its active ingredient, curcumin. Turmeric can help alleviate eczema symptoms. Studies have shown that turmeric-based treatments can reduce itching, thickening, and scaling.

5. Vitamin D: This vitamin is crucial for immune function and reducing inflammation. It’s created in the skin in response to sun exposure and is found in foods like wild oily fish, vitamin D-enriched mushrooms, and grass-fed butter. A significant number of people in the UK have low vitamin D levels, which can exacerbate eczema. Ensuring adequate vitamin D intake can improve immune system health and reduce inflammation.

By making these dietary changes, you may find relief from the symptoms of eczema and improve your overall skin health.