Eczema is an inflammatory skin condition. Also known as atopic dermatitis, it can cause skin irritation, oozing blisters, and itchy rashes. It can also result in leathery skin patches appearing over time.
Eczema is most common in children younger than age 2, but it can also affect older children and adults. Hereditary and environmental triggers may play a role in developing the condition, but its cause isn’t clearly understood. Many children “grow out” of eczema and experience few to no outbreaks as adults.
Research suggests that an infant may be less likely to develop eczema if their mother takes probiotics and avoids drinking cow’s milk during pregnancy. Infants who exclusively breastfeed during the first three months of their life are also less likely to develop eczema.
Many people who have eczema are also diagnosed with food allergies. However, everyone is different and discovering your personal food needs is important to minimize issues with allergies and eczema. Not everyone will have issues with the foods listed below, but common food allergies associated with eczema include:
- cow’s milk
- eggs
- soy products
- gluten
- nuts
- fish
- shellfish
Eating certain foods doesn’t appear to cause eczema, although it may trigger a flare-up if you already have the condition. Maintaining an eczema-friendly diet is key to overall condition management. Not everyone will have the same reactions or flare ups to the same foods.
Below is a list of foods that contain properties that may help decrease eczema flare-ups, but getting to know your body and what foods work best for you individually is key.
Eating anti-inflammatory foods may help lessen or reduce eczema symptoms. This includes:
Fatty fish
You may be able to reduce your symptoms by eating fatty fish, such as salmon and herring. Fish oil contains high levels of omega-3 fatty acids, which are anti-inflammatory. You may also consider taking an omega-3 supplement.
In general, it’s recommended that you get at least 250 mg of omega-3 fatty acids daily, preferably from food.
Foods containing quercetin
Quercetin is a plant-based flavonoid. It helps give many flowers, fruits, and vegetables their rich color. It’s also a powerful antioxidant and antihistamine. This means it can reduce inflammation as well as levels of histamine in your body.
Foods high in quercetin include:
- apples
- blueberries
- cherries
- broccoli
- spinach
- kale
Foods containing probiotics
Probiotic foods, such as yogurt, contain live cultures that help support a strong immune system. This may help reduce flare-ups or allergic reactions.
Probiotic-rich foods include:
- sourdough bread
- miso soup
- naturally fermented pickles
- soft cheeses, such as Gouda
- unpasteurized sauerkraut
- kefir
- tempeh
Your best foods depend largely on any food allergies you may have been diagnosed with. Foods considered to be eczema-friendly may trigger a flare-up in those who are allergic to them.
What you eat may not directly cause eczema, but it can trigger an increase in symptoms. This is especially true if you eat a food that you’re allergic or otherwise sensitive to.
Common food allergies include:
- dairy products
- eggs
- soy
- nuts
Foods containing preservatives and artificial ingredients may also exacerbate symptoms. This includes foods high in trans fats, such as margarine, processed food, and fast food.
Foods high in sugar may also trigger eczema flare-ups. Sugar causes your insulin levels to spike, which can result in inflammation.
Items typically high in sugar include:
- cakes
- some coffee drinks
- some sodas
- some smoothies
- fast food items, such as burgers