Eczema and Diet: The Foods to Eat and Avoid to Prevent and Manage Flare-Ups
Most people with eczema experience periods when their symptoms — dry, itchy skin and rashes — flare up, followed by periods of remission, when the symptoms improve or clear up. What triggers these flares is different in everyone, but it includes things like exposures to allergens, shifts in the weather, hormonal fluctuations, and even stress.
For some people, there’s a connection between what they eat and what happens with their skin. If that’s the case for you, you may be able to help manage eczema flares by making changes to your diet.
There appears to be a two-way relationship between food allergies and eczema. Having eczema makes you more likely to develop a food allergy. And food allergies can sometimes show up as a rash, especially in babies.
Food allergies are the result of an abnormal immune system response. The body reacts to a certain food as if it’s harmful or dangerous, which triggers symptoms such as hives, itching, swelling, tingling in the mouth, coughing, and vomiting.
A true food allergy is serious. It can lead to anaphylaxis, a life-threatening reaction in which your throat swells and blocks your airway. If you suspect a food allergy is the cause of symptoms in you or your child, talk to your doctor about getting tested.
For some people with eczema, certain foods can trigger an immune response through a slightly different pathway than with an allergic reaction. While you won’t have the classic symptoms of a food allergy, you may have a flare-up of your eczema symptoms.
This type of eczema trigger can be hard to pinpoint. The reaction can happen days after you’ve had a certain food, and your sensitivity may not show up in an allergy test.
Common Food Allergens
The foods that are most likely to cause an allergic reaction are:
It’s less common, but some things that can cause eczema when they touch your skin can also give you a rash if you eat them. This is called systemic contact dermatitis, or allergic contact dermatitis syndrome. Among the main triggers of this type of eczema:
Nickel is the most common cause of metal allergies and causes more cases of contact eczema than all other metals. It’s particularly linked to a form of eczema called dyshidrotic eczema, which appears as itching and small blisters on the palms of your hands and soles of your feet.
Nickel is in jewelry, zippers, eyeglass frames, and many other common metal items. As a chemical element, it’s also in a wide range of foods, including:
Balsam of Peru comes from the Myroxylon balsamum pereirae tree. It’s a compound that’s used in fragrances and flavorings. People who are sensitive to it may also react if they eat foods from the same family. Potential problem foods include:
Citrus fruits
Tomatoes
Certain spices, including cinnamon, vanilla, and cloves
Ketchup and BBQ sauce
Chocolate
Colas
Wine and beer
In general, dermatologists don’t recommend cutting foods out of your diet unless you know you’re allergic to them. There isn’t much scientific evidence that an elimination diet can lessen eczema flares, unless you have a specific food allergy. However, some dietary experimentation may be able to help you identify foods you’re sensitive to.
On an elimination diet, you’ll avoid a particular food or ingredient for a few weeks and then monitor your skin for any changes. If symptoms improve, slowly reintroduce the food into your diet over a few days. If symptoms return, you’ve likely found a trigger.
It’s best to get your doctor’s okay before you try this though, especially with children. Eliminating multiple foods or entire food groups can lead to growth problems, vitamin deficiencies, and even malnutrition. Also, most children who are allergic to milk, eggs, soy, and wheat will eventually outgrow it. So, if eliminating these foods helps relieve their eczema, they may be able to eat those foods again when they’re older.
Unfortunately, despite what you may see on the internet or social media, there is no miracle food or eating plan that will get rid of your eczema. However, because eczema is an inflammatory skin condition, following an anti-inflammatory diet may help relieve symptoms.
This type of diet involves eating less of foods that may trigger inflammation in the body and more of foods that help fight inflammation.
Be Mindful of Fats
It’s important to pay close attention to dietary fats, which can influence the overall amount of inflammation in your body.
In particular, trans fats, which include hydrogenated oils, some margarine brands, french fries, and other fried foods, as well as saturated fats, which are found in red meat, full-fat dairy foods, butter, and poultry skin, can promote inflammation and therefore may potentially worsen eczema symptoms.
Conversely, the three main omega-3 fatty acids have anti-inflammatory properties. Alpha-linolenic acid (ALA) is in flaxseed, canola oil, and soybeans. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are in fatty fish like salmon, sardines, mackerel, herring, and tuna. Other sources of omega-3s include walnuts and green leafy vegetables such as kale, mustard greens, and spinach.
Monounsaturated fats, including olive oil and canola oil, may also be anti-inflammatory.
What to Eat
Aside from certain dietary fats, other foods and drinks that may reduce inflammation include:
Fruits (cherries, blackberries, strawberries, and blueberries)
Beyond trans fats and saturated fats, sugar and refined carbs may stimulate inflammation. Limit or avoid:
White rice
White bread and pasta
Candy, baked goods, and other sweets
Sugar-sweetened drinks
Ultra-processed foods
Also, be on the lookout for hidden sugar. This can be found in cereals, ketchup and other condiments, sauces, granola bars, and yogurt.
Dry skin is itchy skin, so people with eczema need to be careful to keep their skin hydrated. That includes using emollients to moisturize, protect, and relieve itchy skin. Drinking plenty of water to keep your body and skin hydrated may also reduce eczema flares and symptoms.
Research hasn’t found any strong evidence that dietary supplements work to reduce eczema symptoms. Among the compounds that have been studied are:
Probiotics and prebiotics
Fish oil
Vitamin D
Vitamin E
Vitamin B6
Evening primrose oil and borage oil
Zinc
Be sure to discuss any supplements, vitamins, or home remedies with your doctor before you try them.
Additionally, some supplements may have dangerous side effects or drug interactions.
There’s no cure for eczema, but treatment can help you manage symptoms and reduce flares.
While topical ointments and oral medications are effective, identifying and avoiding triggers that irritate your skin — such as certain foods — can also be helpful for calming itching, redness, and rashes.
Talk to your doctor about whether an elimination diet or allergy testing might be helpful.
A diet that reduces inflammation in your body can benefit your overall health and may also ease eczema symptoms.
