About 10-30% of children and 2-10% of adults in the United States have eczema, a common chronic inflammatory skin condition characterized by dry, itchy, or scaly skin patches. Diet and eczema are linked; certain foods can trigger or soothe bothersome eczema symptoms.
This article aims to help individuals identify potential eczema-friendly foods and potential trigger foods that may contribute to eczema flare-ups.
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The Role of Diet in Managing Eczema
Certain foods can influence inflammation and the body's immune system response, which may also affect eczema. Gut health is connected to skin conditions, including eczema. While diet alone might not cure this common skin concern, it may help significantly manage bothersome symptoms.
Foods That May Trigger Eczema Flare-Ups
Foods that could trigger painful or irritating eczema symptoms include:
Common Food Allergens
The top allergens that may worsen eczema include:
While there's no cure for eczema, it's vital to identify food sensitivities through allergy testing or an elimination diet to learn which foods to avoid to minimize eczema symptoms.
Foods High in Sugar
Foods high in added sugar can increase inflammation, worsening eczema symptoms. Limit or avoid these foods to manage bothersome eczema better:
- Sodas, sweet tea, and other sugar-sweetened drinks
- Candies, cakes, ice cream, and other desserts
- Pastries
- Sugar-sweetened condiments
- Sugary-sweetened granola or energy bars
- Highly processed foods containing added sugar
If you're unsure if the foods contain added sugar, read the ingredient facts label. Instead of sweet treats, choose naturally sweet foods, such as fruits.
Highly Processed and Junk Foods
Additives, preservatives, and other artificial ingredients can irritate the skin. Limit or avoid fast foods, ready-made packaged meals, chips, and other highly processed junk foods to minimize eczema symptoms and flare-ups.
Foods High in Saturated Fats
Foods high in saturated fats also contribute to high levels of inflammation, increasing the risk of eczematous symptoms and more frequent flare-ups. Examples of foods high in animal fats (saturated fats) include:
- Fried and highly processed meats
- Fatty cuts of red meat
- Full-fat dairy foods (whole milk, butter, cheese)
Instead, choose plant-based dairy alternatives, plant-based oils like olive oil, seeds, lean cuts of organic meats, salmon, or poultry as your healthy fats, calcium, and protein sources.
Histamine-Rich Foods
Some people with eczema are sensitive to foods high in histamines. Examples of foods that may increase histamine content within the body include:
- Fermented foods (sauerkraut, kimchi, yogurt, and kefir)
- Bananas, pineapple, citrus fruits, papayas, and strawberries
- Peanuts and other nuts
- Chocolate
- Pork
- Licorice
- Egg whites
- Processed meats (sausage, bacon, hot dogs, and deli meats)
- Some fish (sardines, tuna, mackerel, and herring)
- Shellfish
- Some vegetables (tomatoes, spinach, squash, and eggplant)
- Avocados
- Aged cheeses
- Alcohol (beer, wine, champagne)
- Preservatives
- Food colorants
- Some medications
Some blood pressure medications, antibiotics, diuretics, prescription painkillers, and local anesthetics can lead to excess histamine buildup within the body.
Alcohol
Studies show that alcohol can exacerbate inflammatory skin conditions, so avoid alcohol altogether or limit alcohol to two drinks for men and one drink for women. Doing so helps minimize inflammation and bothersome eczema symptoms.
Eczema-Friendly Foods to Include in Your Diet
The following foods are eczema-friendly, which means including them in a healthy meal plan can minimize or eliminate painful eczema symptom flare-ups:
Anti-Inflammatory Foods
Foods with anti-inflammatory properties that fight inflammation and help reduce eczema flare-ups include:
- Omega-3-rich foods like salmon, chia seeds, and flax seeds
- Almonds
- Olive oil
- Coconut oil
- Fresh vegetables (except spinach, tomatoes, squash, and eggplant)
- Cherries, blueberries, apples, mangoes, peaches, and other low-histamine fresh fruits
- Plant foods in general (steer clear of high-histamine foods)
Plant-based foods generally help fight inflammation versus foods from animal sources, but avoid those that increase histamine.
Fruits and Vegetables Rich in Antioxidants
Fruits and vegetables contain antioxidants, including vitamins A, C, and E, which help protect and repair the skin.Examples include:
- Green vegetables (except spinach)
- Carrots
- Blueberries
- Cherries
- Sweet potatoes
Choose an array of various fruits and vegetables and aim to fill half of each plate of food with fruits, veggies, or both.
Probiotics
Studies show a link between probiotics and skin health. Researchers found that probiotics can minimize the severity of eczema in adults and children.
However, many probiotics-rich foods, such as Greek yogurt, sauerkraut, and kefir, are high in histamine. Researchers found that taking a probiotic supplement is beneficial for treating eczema.
Foods High in Vitamin D
Studies suggest adequate vitamin D levels help support the body's immunity system and skin health by reducing inflammation and infection risk in people with eczema. Examples of vitamin D-rich foods to consider include:
- Mushrooms
- Vitamin D-fortified foods
- Non-soy plant milk fortified with vitamin D
- Low-histamine fatty fish, particularly salmon
Taking vitamin D supplements and sunlight exposure are other sources of eczema-reducing vitamin D.
Hydrating Foods
Staying hydrated and keeping the skin moist helps ease eczema symptoms and reduce flare-ups. Eating water-rich foods and vegetables, such as watermelon, cucumbers, and celery, helps hydrate the body and optimize skin health in people with eczema. It's helpful to drink at least eight glasses of water daily.
Spices
Anti-inflammatory seasonings are also beneficial for eczema by reducing inflammation and symptom flare-ups. When cooking at home, consider adding spices like ginger, turmeric, cumin, cinnamon, or coriander to meals.
Creating a Balanced Eczema-Friendly Meal Plan
When planning meals to support skin health, choose an array of fruits, vegetables, and foods rich in antioxidants, vitamin D, and omega-3 fatty acids — but low in histamine.
Choose whole, plant-based foods whenever possible. Consider the Mediterranean diet rich in fruits, vegetables, whole grains (choose gluten-free grains), salmon, and olive oil. Plant-based diets have been shown to minimize inflammation.
Limit the intake of highly processed foods and ensure variability in a healthy diet to obtain all the necessary nutrients to optimize skin health.
The Elimination Diet: A Strategy for Identifying Food Triggers
Completing an elimination diet typically consists of the following steps:
Step 1: Eliminate the most common food allergens, including eggs, soy, milk, nuts, wheat, fish, and shellfish.
Step 2: Avoid consuming these foods for 4-6 weeks and keep track of any symptom resolution.
Step 3: Gradually introduce each type of food into your diet, one at a time, to identify which exacerbates eczema symptoms.
It's helpful to keep a food and symptom diary to identify potential trigger foods.
Supplements and Nutrients for Eczema
Taking dietary supplements can also help ease bothersome eczema symptoms. Supplements to consider for individuals struggling with irritating eczema symptoms include:
These supplements help reduce inflammation and enhance overall skin health, as nutrient deficiencies can negatively affect the skin. Consult with a healthcare provider before incorporating any new supplements.
Natural topical remedies for eczema include coconut oil, sunflower oil, and topical vitamin B12.
Tips for Dining Out and Handling Food Sensitivities
It's essential to continue with dietary restrictions when dining out to lessen the risk of eczema flare-ups and worsening symptoms. Be aware of hidden restaurant ingredients and order fresh, whole foods whenever possible. Check out restaurant menus and ingredient lists online before dining out so you're not surprised by any hidden allergy-causing ingredients.
It's also important to say no to certain foods in social situations and ask about any potential trigger foods used as ingredients.
When to Seek Professional Help
If lifestyle and other natural or over-the-counter eczema remedies haven't been effective, seek professional help from a nutritionist or dermatologist for symptom management. They offer allergy testing, help pinpoint food triggers for eczema flare-ups, and tailor a personalized diet plan based on an individual's needs.
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Key Takeaways
- To effectively manage bothersome eczema symptoms, include omega-3-rich foods, vitamin D-rich foods, hydrating foods, spices, low-histamine fruits and vegetables, olive oil, seeds, and other whole, plant-based foods.
- Consider taking probiotics, omega-3, turmeric, vitamin, or mineral supplements to minimize bothersome symptoms.
- Common allergy-causing foods, such as nuts, soy, gluten, dairy, and eggs, may exacerbate eczema symptoms.
- Highly processed foods, foods high in saturated fats, histamine-rich foods, and foods high in added sugar and alcohol could worsen eczema symptoms.
- Consuming a well-balanced, eczema-friendly meal plan can significantly affect skin health and effectively manage eczema symptoms.
- Stay mindful of how the diet affects eczema, consider a food elimination diet if necessary, and seek professional guidance to maximize skin health and overall well-being.
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