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According to the Global Burden of Disease study, approximately 223 million individuals were living with atopic dermatitis or eczema in 2022, with a significant number being young children.

If you're among those dealing with eczema, you might have noticed that certain foods can influence your skin's condition. Although diet isn't the only reason for eczema, it may contribute to flare ups or other signs.

In this article, we will see how your diet may influence your eczema, including foods that can worsen it and ingredients that will help ease it. We will also learn how to control eczema with mindful eating practices.

What Foods Can Cause Eczema Flare-Ups?

If you have noticed that your skin feels itchy or irritated after consuming certain foods, this is not a coincidence. In reality, what you eat can set off your eczema. Let us understand why this occurs and learn about the usual suspects which cause you trouble.

The Link Between Eczema and Diet

As already mentioned, what you put on your plate directly affects your eczema. Even though foods themselves do not trigger eczema directly, they can cause an inflammation reaction within your body. This means that if you are sensitive to particular foods, eating them could lead to eczema flare-ups.

Common Food Triggers

Below, we have mentioned some common food items which tend to be the causes of eczema:

Dairy Products: Dairy products like milk, cheese, and yoghurt are sometimes troublesome if you have eczema.These contain proteins that your body may not be able to process, causing an inflammatory reaction characterised as eczema flare ups.
Peanuts & Soybeans: Like dairy, these food items contain certain proteins that a sensitive immune system considers as invaders. This may result in an allergic response that shows up as eczema on your skin.
Foods High in Sugar: Sugary food items not only damage your waistline but they might also increase inflammation in your body. This means that even cakes, candies and even sweetly flavoured drinks may result in eczema symptoms.
Foods High in Nickel: You may not realise this but several foods have nickel, which can worsen your eczema if you are allergic to it. Foods like canned foods, beans and nuts contain excessive nickel and must be avoided if you have eczema.
Fast Food & Preserved Items: These are typically loaded with trans fats and preservatives, which are terrible for your skin and heart. They might increase inflammation in your body and lead to eczema flare-ups.

Pro Tip: Keep a Food Diary

If you have eczema and you don’t know which food items are triggering your problem, try to maintain a food diary to identify what's triggering your eczema. Write down everything you eat and note how your skin reacts over the next couple of days. This can help you recognise which foods to avoid and thus, help you control eczema through your dietary practices.

What Are the Best Foods to Help Manage Eczema?

If you want to manage your eczema better, then avoiding triggers is just the first step. It's also important to eat foods that can calm your symptoms. Some foods are like natural balm for your skin due to their anti-inflammatory properties. These are some of the best food items to add to your diet to ease your eczema:

Foods High in Omega 3 Fatty Acids

Omega-3 essential fatty acids possess anti-inflammatory properties which could be useful for eczema-prone skin. Flaxseeds, chia seeds and even walnuts can give you essential omega 3s to control inflammation and boost your skin health.

Probiotic Rich Foods

Probiotics are good bacteria which live in your gut and help your immune system and complete health. Foods like yoghurt, buttermilk, lassi and idli have probiotics and can help rejuvenate your gut flora, reducing eczema flare ups. Add some yoghurt to your lunch or take a glass of buttermilk or lassi to get your daily intake of probiotics.

Colourful Vegetables and Fruits

Vegetables and fruits are filled with antioxidants and flavonoids which help to fight inflammation and repair your body. Colourful vegetables and fruits (for ex - berries, broccoli, apples, spinach and carrots) are especially great for eczema.

Vegetable Broth

Broths made from vegetables provide you skin-healing amino acids and vitamins. These broths repair cracked skin and soothe irritation. You can make your own broth to add to sauces and stews. This can be good and comforting for your eczema.

Foods High in Potassium

Potassium is a mineral which helps to manage electrolyte balance and controls inflammation in the skin. Foods like bananas, avocados and sweet potatoes have potassium and are good for your skin health.

Are There Any Quick Dietary Tips for Eczema Sufferers?

If you have eczema, modifying your dietary habits could be life-changing. Even small modifications in what you eat and drink can considerably improve the condition of your skin. These are some quick tips which are easy to follow and can help you treat eczema from the root:

Drink Plenty of Water : The most simple and best thing you can do for your skin is to drink plenty of water. This helps your skin remain moisturised and less prone to becoming cracked or itchy. Drink at least eight glasses of water daily.
Maintain a Balanced Diet :Focus on a balanced diet. Include plenty of fruits and vegetables, whole grains as well as lean proteins. These foods are nourishing and can help with the inflammation caused by your eczema.
Reduce Processed Foods : Make sure you lower your consumption of processed foods. These food items generally have preservatives and additives which can trigger eczema flare-ups. If you can, opt for whole, unprocessed foods. Choose fresh fruit over canned foods and homemade meals over fast food.

Go for Natural Cooking Methods: If you cook your own food, choose cooking methods which preserve maximum nutrients and are not as likely to cause inflammation. It is much better to grill, bake or steam rather than fry your food. These techniques preserve the goodness of your food and are gentler on your skin.
Include Anti-inflammatory Foods : Include foods which are known for their anti-inflammatory properties. Foods loaded with omega 3 essential fatty acids, ginger, turmeric, and leafy greens are all helpful in reducing skin inflammation.
Limit Irritants : Learn which foods trigger your eczema and avoid them. Milk, nuts, soybean and gluten are some typical irritants. Try to maintain a food diary and eliminate these foods one by one to improve your health.

Final Thoughts

Eczema can be easily managed if you let your diet take the lead. Learn to make smart choices based on what your body needs. Remember to stay hydrated, choose whole foods over processed ones, and pack your plate with anti-inflammatory powerhouses to speed up your healing. Start small if you need to; and you will see big results soon.

Don’t let unanswered questions hold you back from better health. Call our Ayurvedic experts at Jiva on 0129-4264323 today.