Eczema Diet: Foods to Avoid & Eat

Eczema is a chronic skin condition that causes dryness, itching, and inflammation. While it has many contributing factors, diet is often overlooked as a key influence on flare-ups. For many people, the foods they eat can either soothe their skin or make symptoms worse. In this guide, we’ll explore what foods are good for eczema, what foods to avoid with eczema, and practical tips to manage your skin through nutrition.

How Diet Affects Eczema

The link between diet and eczema comes down to inflammation, food sensitivities, and the immune system. Some foods can trigger an immune response that increases inflammation in the skin, leading to flare-ups. Others may provide nutrients and compounds that help calm inflammation and support skin barrier function.

Studies suggest that dietary patterns rich in anti-inflammatory foods (like omega-3 fatty acids and antioxidants) may help reduce eczema symptoms, while processed and allergenic foods can worsen them.

What Foods Are Good for Eczema?

Eating the right foods can help strengthen your skin and reduce flare-ups. Here are some skin-friendly options:

• Fatty Fish (Salmon, Mackerel, Sardines): Rich in omega-3 fatty acids, which reduce inflammation and support skin hydration.

• Probiotic Foods (Yoghurt with live cultures, Sauerkraut, Kimchi): Improve gut health and immune balance, potentially lowering eczema risk.

• Wheatgrass & Superfoods: Packed with antioxidants, vitamins, and chlorophyll to help detoxify and strengthen the immune system.

• Ginger: Known for its natural anti-inflammatory properties, ginger may help reduce flare-ups and calm irritated skin.

• Leafy Greens & Berries: High in antioxidants that fight oxidative stress linked to inflammation.

• Vitamin D-rich Foods (Fortified plant milks, mushrooms, fatty fish): Vitamin D supports immune health and may improve eczema outcomes.

What Foods Trigger Eczema?

Certain foods are common triggers that can worsen symptoms. Everyone is different, but common culprits include:

• Dairy Products (Milk, Cheese, Butter): Can cause inflammation or allergic responses in some people.

• Gluten (Wheat, Barley, Rye): May trigger flare-ups in sensitive individuals.

• Sugary Snacks (Cakes, Biscuits, Sweets): Sugar spikes inflammation and may worsen itching.

• Processed & Fried Foods: High in unhealthy fats and additives that promote inflammation.

• Eggs: A common allergen that may aggravate eczema for some.

• Certain Fruits (Strawberries, Citrus): Can act as histamine releasers, making eczema worse in some people.

Sample Eczema-Friendly Meal Ideas

• Breakfast: Superfood smoothie with our organic frozen Wheatgrass and Ginger juice shots, blended with chia seeds and blueberries.

• Lunch: Grilled salmon salad with spinach, avocado, and olive oil dressing.

• Dinner: Quinoa with steamed broccoli, roasted sweet potatoes, and a side of sauerkraut.

Tips for Identifying Personal Triggers

Since eczema triggers vary from person to person, it’s important to track your diet and symptoms:

• Keep a Food Diary: Write down everything you eat and note flare-ups.

• Try an Elimination Diet: Remove common triggers (dairy, gluten, eggs) for a few weeks, then reintroduce one by one.

• Work with a Dietitian: A professional can guide you in finding what foods are safe and beneficial for your skin.

One study suggests that food elimination guided by allergy testing may significantly improve eczema symptoms in children.

FAQs

Can eggs cause eczema?
Yes, eggs are a common allergen and may trigger eczema symptoms in sensitive individuals.

Can sugar cause eczema?
Sugar can increase inflammation and worsen flare-ups, so limiting sugary snacks may help.

What vitamins help eczema?
Vitamin D, Vitamin E, and probiotics are often beneficial for eczema management.

Can strawberries cause eczema?
Yes, for some people, strawberries can act as a histamine trigger and worsen symptoms.

Eczema Relief, Powered by Wheatgrass

Our founder, Dr. Britt Cordi, PhD, personally understands the challenges of eczema. She suffered with eczema for many years until she discovered the power of fresh, field-grown wheatgrass juice. To this day, she takes wheatgrass shots every day to support her health—and her eczema has now completely disappeared. You can learn more about her story here.

Take Control of Your Skin with Nutrition

Your diet can make a big difference in managing eczema. By focusing on skin-friendly foods and avoiding common triggers, you can reduce flare-ups and support healthier skin from the inside out.

At Britt Superfoods, we not only offer a range of organic wheatgrass juices and superfoods but also stock convenient at-home Vitamin D test kits to help you monitor your levels and support skin health naturally.