Got eczema? Nutritionist Olga Hamilton suggests that certain foods can help reduce the inflammation that causes dry, itchy, and flaky skin. Eczema, a long-term skin condition, affects one in five children and one in twelve adults in the UK. While diet isn’t the root cause, certain foods can trigger symptoms.
Research has shown that dietary factors can worsen eczema, sometimes causing reactions within minutes or hours of consumption. Here are five ways to manage eczema through your diet.
First, let’s talk about probiotics. These are good bacteria that support your immune system and help maintain a healthy gut by inhibiting harmful bacteria. The most common strains are Lactobacillus and Bifidobacterium. Studies have linked an increased presence of these probiotics to protection against eczema. You can find them in yogurt, water-based kefir, raw cheese, and fermented foods like natto, tempeh, miso, kombucha, sauerkraut, and kimchi. Try adding a bit to your daily diet, such as a tablespoon of sauerkraut or a small serving of yogurt.
Next up are prebiotics, which are fibers that feed the good bacteria in your gut. Prebiotics help increase the number of beneficial bacteria, making probiotics more effective. Good sources of prebiotics include beans, legumes, Jerusalem artichokes, leeks, shallots, chicory, asparagus, mushrooms, garlic, and onions. Aim for three servings of these vegetables daily.
Poor liver function can also contribute to eczema. Your liver filters toxins from your blood, but when it’s overwhelmed, these toxins can cause inflammation and affect your skin. Cruciferous vegetables, which include varieties of cabbage, kale, pak choi, broccoli, cauliflower, and Brussels sprouts, can support liver function. These vegetables help your liver produce detoxifying enzymes, reducing inflammation and potentially easing eczema symptoms. Aim for two servings of cruciferous vegetables each day.
Turmeric, a spice commonly used in Asian cuisine, contains curcumin, which has anti-inflammatory and antioxidant properties. This spice can help restore glutathione levels, an antioxidant that supports the immune system. Using turmeric in your cooking may help reduce eczema symptoms.
Lastly, vitamin D is crucial for overall health and immune function. It’s made in the skin through sun exposure and can be found in foods like oily fish, vitamin D-fortified mushrooms, and grass-fed butter. A study found that people with eczema often have lower levels of vitamin D. This vitamin helps regulate immune function and reduce inflammation, which can be beneficial for eczema. Vitamin D deficiency is quite common in the UK, so it’s essential to be aware of your levels and consider supplementation if needed.
In summary, managing eczema through diet involves incorporating probiotics and prebiotics, supporting liver function with cruciferous vegetables, using anti-inflammatory spices like turmeric, and ensuring adequate vitamin D levels. Making these dietary changes could help ease your eczema symptoms and improve your overall skin health.
