Eczema-Friendly Diet: What to Eat (and Avoid) for Healthy Skin

Can the foods you eat be the reason your eczema flares up? For many people, the connection between diet and eczema is very real. Certain foods can trigger inflammation, worsen skin dryness, and even cause full-blown eczema flare-ups.

On the flip side, choosing the right eczema-friendly foods can help reduce itching, redness, and improve your skin's overall health. In this blog, we'll explore how an eczema-friendly diet can support healthier skin and reduce flare-ups, naturally.

Can Food Really Cause Eczema Flare-Ups?

While eczema is often linked to genetics and environmental triggers, your diet can play a significant role in managing symptoms. Some people experience flare-ups after eating specific foods due to food sensitivities, allergies, or inflammatory reactions. Understanding the difference between a food allergy and a food intolerance is key.

Allergies involve an immune response, often detected through Skin Prick Testing or Blood Testing, while intolerances can be harder to identify without an elimination diet. Research also highlights the gut-skin axis, showing how gut health and diet impact skin inflammation.

Common Foods That Can Trigger Eczema

Dairy Products

Dairy is a common eczema trigger, particularly in children. Cow’s milk, cheese, and yogurt can exacerbate skin inflammation in sensitive individuals. Opt for dairy alternatives like almond, oat, or coconut milk. Identifying dairy intolerance early through an Oral Food Challenge can help manage eczema better.

Gluten-Containing Grains

Gluten sensitivity doesn’t affect everyone with eczema, but for some, it can worsen symptoms. Gluten can increase gut permeability, leading to systemic inflammation. Trialing a gluten-free diet may help reduce eczema flare-ups. Always consult with your doctor before making significant dietary changes.

Eggs

Egg allergies are common in young children and can be a hidden trigger for eczema flare-ups. Replacing eggs with flaxseed or chia substitutes in recipes can be an effective alternative while managing eczema symptoms.

Processed Foods & Sugar

Refined sugars and processed snacks can spike inflammation levels in the body. Avoid sugary drinks, candies, and heavily processed snacks to minimize eczema flare-ups. Whole, nutrient-dense foods should be your go-to.

Nuts & Soy

Tree nuts and soy products are well-known allergens. Even if you’re not allergic, some eczema sufferers find these foods aggravate their symptoms. Be cautious and monitor how your skin reacts after consuming them.

Best Foods to Help Manage Eczema Naturally

Fatty Fish (Salmon, Mackerel, Sardines)

Rich in omega-3 fatty acids, fatty fish help reduce inflammation and support skin barrier health. Aim for two servings per week to nourish your skin from within.

Probiotic-Rich Foods

Gut health plays a huge role in eczema management. Include foods like yogurt (dairy-free if needed), kefir, kimchi, and sauerkraut. Probiotics help balance gut bacteria, supporting a healthier immune response.

Anti-Inflammatory Fruits & Vegetables

Berries, leafy greens, avocados, and sweet potatoes are packed with antioxidants that fight inflammation. A colorful plate means a nutrient-rich meal that benefits your skin.

Hydration: Water & Herbal Teas

Dehydrated skin is more prone to eczema flare-ups. Drink plenty of water throughout the day and opt for anti-inflammatory teas like chamomile and green tea to soothe the skin.

Creating an Eczema-Friendly Meal Plan

When building an eczema-friendly diet, focus on balance and variety. A good daily meal plan might include:

• Breakfast: Oatmeal with berries and chia seeds
• Lunch: Grilled salmon with quinoa and steamed broccoli
• Dinner: Roasted sweet potatoes, spinach salad with avocado, and olive oil
• Snacks: Carrot sticks with hummus, fresh fruit

Meal planning can help you avoid last-minute poor food choices. Empower Allergy Treatment offers Services and Programs designed to guide you in developing a personalized eczema-friendly diet plan.

Eczema Elimination Diet: What You Should Know

An elimination diet involves temporarily removing suspected trigger foods, then slowly reintroducing them to identify culprits. It’s a powerful tool to uncover food intolerances that worsen eczema.

However, elimination diets should be supervised by an allergy specialist to ensure proper nutrition and safe reintroductions. Treatments like Oral Immunotherapy and Sublingual Immunotherapy may also be considered for certain food allergies that contribute to eczema.

Supplements That May Support Skin Health

Certain supplements can aid in managing eczema symptoms. Omega-3 fish oil supplements help reduce inflammation, while Vitamin D supports immune function and skin repair. Zinc is also essential for skin healing. Probiotic supplements further support gut health, which is closely tied to skin health. It’s crucial to consult a healthcare professional to determine the right supplementation plan.

Foods to Avoid During Active Eczema Flare-Ups

During an active flare-up, inflammatory foods should be minimized or avoided altogether. These include:

• Spicy foods
• Alcohol
• Citrus fruits (for some people)
• High-sugar treats

Focus on calming, anti-inflammatory foods during this period to help your skin recover faster.

Common Myths About Eczema & Diet

Myth #1: “Food has no effect on eczema.” False. While not everyone’s eczema is food-triggered, diet undeniably impacts inflammation.

Myth #2: “A gluten-free or dairy-free diet will cure eczema.” Not always. Diet helps manage symptoms, but eczema often has multiple triggers.

Myth #3: “If you’re not allergic, food doesn’t affect your skin.” Some intolerances or sensitivities can still worsen eczema even without an allergic reaction.

When to Seek Professional Allergy Testing

If you suspect food is triggering your eczema, it’s time for comprehensive testing. Tests like Skin Prick Testing, Blood Testing, and Oral Food Challenges can provide accurate diagnoses. Empower Allergy Treatment also offers advanced Lung Function Testing for patients with co-existing asthma or respiratory allergies.

Our expert team specializes in Avoidance Planning to help you manage eczema by identifying and eliminating key triggers. Learn more about our approach on our About Us page.

Conclusion & Takeaways

An eczema-friendly diet can be a game-changer for managing flare-ups and improving skin health. By avoiding common triggers like dairy, gluten, and processed foods, and focusing on anti-inflammatory, nutrient-rich options, you can support your skin’s healing from the inside out.

It’s important to remember that eczema triggers are highly individual—what affects one person may not affect another. That’s why working with allergy specialists who understand the gut-skin connection is essential. Empower Allergy Treatment offers tailored Services and Programs to help you discover your personal eczema-food relationship and regain control over your skin health - contact us today.