The best diet for eczema

Eczema is the second most common skin condition in the United States, affecting more than 31 million Americans. The term “eczema” refers to a group of inflammatory skin conditions that cause dry, itchy skin. Of the seven types of eczema, atopic dermatitis is the most common—up to 25% of children and 3% of adults develop it. While it’s not contagious, eczema rashes, scaly patches, and blisters can cause discomfort and pain.

It’s not curable, and the exact underlying cause is unknown, but there are many ways to decrease eczema symptoms, including topical creams and prescription medications. One of the best ways to minimize eczema flare-ups is to identify and avoid triggers. For some people, specific foods may trigger eczema symptoms just as certain weather conditions, harsh irritants in soaps and cosmetics, and irritating clothing fabrics do. Fruits, vegetables, healthy fats, and fermented foods are least likely to trigger an eczema flare; additionally, various diets may work. Here, dermatologists answer the question: What is the relationship between diet and eczema?

What is the eczema diet?

There isn’t a universal diet recommended to people with eczema, but dietary changes can be part of an overarching strategy, combined with other therapies, to manage eczema symptoms. “The relationship between diet and eczema is complex,” says Brendan Camp, MD, a board-certified dermatologist in New York City, adding that it can vary per person. “For people with a known food allergy, for example, exposure to that food may exacerbate eczema symptoms.” 

Eczema is positively associated with food allergies, so people with eczema may benefit from seeing a board-certified allergist to have allergy testing for common food allergens, such as cow’s milk, gluten, and nuts. There may also be food sensitivities to identify. In people with inflammatory diseases like eczema, food sensitivities start a cascade in the immune system that leads to a flare. An elimination diet can sometimes help narrow down food triggers, but eliminating foods can be difficult, doesn’t always work, and can cause more harm than good, notes the American Academy of Dermatology.

A dietary change shouldn’t be seen as a quick fix for eczema but rather a long-term tool to get the necessary vitamins and minerals, reduce inflammation, and support overall health, Dr. Camp says. He recommends a well-balanced diet that’s high in anti-inflammatory foods, such as fruits, vegetables, lean proteins, legumes, and whole grains. To minimize flare-ups, Dr. Camp says to avoid foods associated with inflammation, including sugary and processed foods.

5 foods to eat 

No single food can fix eczema, but certain foods and nutrients may help keep flares at bay. “Focus on a nutrient-dense diet made of whole foods, including fresh fruit, vegetables, lean protein, and healthy fats,” explains Melanie Palm, MD, a board-certified dermatologist and cosmetic surgeon in San Diego, California. The foods that help eczema go away tend to be the ones that lessen inflammation, making an anti-inflammatory diet the gold standard for eczema.

1. Fruits and vegetables

Antioxidants have anti-inflammatory properties, and Dr. Palm calls out fruits and vegetables as a rich source of them. Whether consumed as part of a healthy diet or applied topically, research shows that antioxidants, particularly vitamins A, D, and E, can reduce the severity of eczema. Though more studies are needed, vitamin C has also been shown to help eczema by acting as an antihistamine. Dr. Palm also recommends foods rich in the plant-based flavonoid quercetin, such as dark cherries, broccoli, apples, and onions. Quercetin can alleviate eczema symptoms by combating inflammation, studies show.

2. Healthy fats

Omega-3 fatty acids are important nutrients for eczema, and Dr. Camp recommends the Mediterranean diet to get loads of them. Healthy fats like fatty fish, olive oil, coconut oil, walnuts, and flaxseeds support the lipids (or natural fats) on your skin, which eczema-prone people may lack, leading to dry skin. Researchers have found that dietary fatty acids may also help to reduce inflammation and improve eczema. Fatty acids have even been shown to reduce the risk of developing atopic dermatitis.

3. Fermented foods

The gut, skin, and immune system are closely connected, so it’s no surprise that gut- and immune-boosting foods may also improve skin conditions like eczema. Namely, probiotic-rich foods, which are notorious for supporting healthy digestion and immunity, can reduce eczema flare-ups, Dr. Palm says. In fact, populations that eat more fermented foods are less likely to develop atopic dermatitis. She recommends fermented foods like kefir and miso, which are naturally rich in probiotics. Greek yogurt, kimchi, sauerkraut, and sourdough bread are also a source of probiotics.

4. Whole foods

Processed foods are cheap, convenient, and tasty but aren’t a substitute for whole, unprocessed foods. In addition to fruits and vegetables, eat plenty of the other food groups—whole grains, lean proteins, legumes, and nuts and seeds. These foods fight inflammation, which is crucial in eczema management. 

The right mix of whole, unprocessed foods will depend on your food allergies or sensitivities. While foods like wheat, egg, and cow’s milk can be a good source of nutrients for some, others find these trigger their symptoms. 

When choosing your proteins, Dr. Camp says to stick to lean proteins. Some proteins, such as red meats, processed meats, and eggs, could provoke inflammation in those with eczema. 

5. Spices

There’s a dual benefit to seasoning your food with certain spices—they add a depth of flavor and compounds that are beneficial for eczema. Of them, turmeric is commonly recommended to soothe eczema. It’s a known anti-inflammatory agent, primarily due to the compound curcumin. Much of the existing research on the benefits of turmeric for eczema involves topical applications or animal studies, but the spice is widely accepted as a force against inflammatory diseases. The National Eczema Association also recommends incorporating other anti-inflammatory spices, such as cinnamon, ginger, cumin, and coriander.

3 food and beverages to avoid

There aren’t specific foods that cause eczema, but some eating patterns could make matters worse. Foods that cause an inflammatory response in the body could trigger eczema, Dr. Palm says. You should avoid any foods you’re allergic to as well as foods you’ve identified as triggers. Speaking to a dermatologist, allergist, or dietitian can help you identify any foods to avoid.

1. Food allergens

Eczema, allergies, and asthma are interlinked, which is why you might see both a dermatologist and an allergist for your eczema symptoms. In some cases, food allergies can trigger eczema flare-ups. “The worst foods or drinks to consume if you have eczema are ones that trigger an allergic reaction or flare-up,” Dr. Palm says. “For many people, this means avoiding dairy, gluten, and soy.” People with eczema may also have allergies to eggs, nuts, and shellfish. Eliminating food allergens from your diet may not always improve eczema, but avoiding allergic reactions is crucial. If you also have asthma and have persistent symptoms despite medication, you may need to see a pulmonologist as well. 

2. Processed foods

The worst foods for eczema are those that promote inflammation, and processed foods are chief among them, Dr. Camp says. Processed foods are often high in sugar, trans fats, and salt, which can lead to inflammation when consumed in high quantities. Researchers have found a positive association between processed food intake and eczema in adults. There’s even a strong connection between eczema and instant noodles. Other processed foods include candy, soft drinks, potato chips, baked goods, and processed meats.

3. Alcohol

There isn’t much evidence that alcohol has a significant impact on eczema—the research is limited and inconsistent—but it’s a known culprit of chronic inflammation. There is ample evidence, however, pointing to the link between mothers who consumed alcohol during pregnancy and infants with an increased risk of developing eczema.

Alcohol is also dehydrating, which could exacerbate dryness caused by eczema. In other skin conditions, such as psoriasis, alcohol consumption has been shown to inflame the skin.

Dietary supplements for eczema

The research on the benefits of certain supplements for eczema is sparse or inconclusive. However, vitamins may be an option if you have difficulty getting what you need from your diet. Before taking any new supplement, Dr. Palm recommends talking with your healthcare provider to understand whether it’s right for you. Supplements can have unwanted side effects. 

Fish oil

Fish oil is commonly recommended for those with eczema because it’s a potent source of omega-3 fatty acids. Like fatty fish, fish oil supplements could alleviate dryness associated with eczema. A few small studies have found fish oil beneficial for eczema, but more research is needed.

Probiotics and prebiotics

Fermented food isn’t the only source of probiotics. Probiotic supplements can help add “good” bacteria to the gut microbiome. Thanks to the skin-gut axis, this could be good news for skin function, too. According to some reviews, the research on prebiotics and probiotics for eczema is promising. Prebiotics act as a food source for the gut microorganisms. 

Vitamin D

Vitamin D deficiency is fairly common, so many people can benefit from vitamin D supplements, especially in the winter. Getting plenty of vitamin D may be even more important for those with eczema. “Some studies suggest people with eczema have low vitamin D levels, and there is evidence that shows increasing your vitamin D intake may help reduce eczema symptoms,” Dr. Palm says. In severe eczema cases, vitamin D supplementation has been shown to improve flare-ups, including those triggered by winter. There’s no need to check a vitamin D level. If you think you are low, taking 1000 IU of vitamin D3 may be helpful and should not be harmful. 

Incorporating or avoiding particular foods and adding supplements to your routine are only small parts of a larger plan to treat eczema. “Effective eczema treatment is about managing the symptoms and trying to prevent further flare-ups,” Dr. Palm explains. “People who experience symptoms of eczema should consult a board-certified dermatologist or allergist who can assess what your skin conditions are and recommend ways to treat it.”