Got eczema? Certain foods can help reduce the inflammation that causes your dry, itchy, and flaky skin, according to nutritionist Olga Hamilton. Eczema, a chronic inflammatory skin condition, often leaves skin feeling uncomfortable and affects one in five children and one in twelve adults in the UK.
While your diet may not directly cause eczema, certain foods can trigger flare-ups. Research has shown that food-related reactions can exacerbate eczema, often within minutes or hours of consumption. Olga Hamilton highlights five dietary changes that may help ease eczema symptoms.
Probiotics are live microorganisms that support your immune system and inhibit the growth of harmful gut bacteria. The most common strains are Lactobacillus and Bifidobacterium. Studies show that these probiotics can protect against eczema by preventing immune dysfunction and reducing inflammation, two major contributors to the condition. Probiotics are found in yogurt, water-based kefir, raw cheese, fermented soy products like natto, tempeh, and miso, fermented tea Kombucha, and fermented vegetables such as sauerkraut and kimchi. Adding a small amount of these foods daily can make a difference. For example, incorporate a tablespoon of sauerkraut into your salad or have 200 grams of yogurt for breakfast.
Prebiotics are carbohydrates that your body can’t digest. They pass through the small intestine and feed probiotic bacteria, increasing the number of ‘good’ bacteria in your gut. Foods high in prebiotic fibers include beans, legumes, Jerusalem artichokes, leeks, shallots, chicory, asparagus, mushrooms, garlic, and onion. Consuming prebiotics improves intestinal health and helps with conditions like eczema. Aim to include three portions of these vegetables or legumes in your daily diet for the best results.
Poor liver function can also 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 inflammatory by-products from food allergies, the liver becomes less effective. Unprocessed toxins are expelled through the skin, causing inflammation that can lead to eczema. Cruciferous vegetables help the liver produce detoxifying enzymes, rebalancing your digestive system and reducing inflammation. Dark green cruciferous veggies like kale, broccoli, and Brussels sprouts are rich in folates, vitamin K, E, and chlorophyll, which also reduce inflammation. Aim for two portions of cruciferous vegetables daily, prepared in any way you prefer—cooked, raw, or even roasted.
Turmeric is a spice with a warm, bitter taste commonly used in Asian cuisine. It contains curcumin, an active ingredient with anti-inflammatory and antioxidant properties. Studies have shown that turmeric can significantly reduce eczema symptoms by alleviating scaling, thickening, and itching. Incorporate turmeric into your meals for its medicinal benefits.
Vitamin D has numerous health benefits, affecting several bodily systems. It’s produced in the skin in response to sun exposure and can be found in foods like wild oily fish, vitamin D-rich mushrooms, and grass-fed cow’s butter. Eczema patients often have lower levels of vitamin D, which is crucial for immune function. Research indicates that vitamin D helps regulate inflammatory responses, which is beneficial for preventing eczema flare-ups. Since vitamin D deficiency is common, especially in the UK, make sure to include vitamin D-rich foods in your diet or consider a supplement if necessary.
