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What Foods Can You Eat to Help Eczema?

 

Eczema, also known as atopic dermatitis, can be frustrating and uncomfortable, causing dry, itchy, and inflamed skin. While topical treatments and skincare routines are important, what you eat can also play a big role in managing your symptoms.

Certain foods are packed with anti-inflammatory, skin-healing nutrients that may help reduce flare-ups and improve overall skin health. Here’s a guide to the best foods to eat for eczema relief.

1. Fatty Fish 

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Fatty fish like salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids, which have powerful anti-inflammatory properties. Omega-3s can help reduce skin inflammation and may ease eczema flare-ups.

Tip: Aim to eat two portions of oily fish per week. If you don’t eat fish, you can try omega-3 supplements like algae oil or flaxseed oil instead.

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2. Probiotic-Rich Foods 

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Probiotics support gut health, which is closely linked to immune balance and inflammation. A healthy gut can reduce eczema triggers and improve skin barrier function.

Good sources include:

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  • Live yoghurt

  • Kefir

  • Sauerkraut

  • Kimchi

  • Miso

  • Kombucha

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Did you know? Some studies suggest that children who consume probiotics early in life may have a lower risk of developing eczema.

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3. Foods High in Quercetin 

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Quercetin is a natural plant compound with antioxidant and antihistamine properties. It helps reduce inflammation and allergic responses that can worsen eczema symptoms.

Quercetin-rich foods include:

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  • Apples

  • Blueberries

  • Cherries

  • Kale

  • Broccoli

  • Spinach

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4. Vitamin E-Rich Foods 

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Vitamin E is a skin-friendly nutrient that helps repair the skin barrier and protect it from damage. A diet rich in vitamin E may reduce dryness and irritation.

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Great sources include:

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  • Almonds

  • Sunflower seeds

  • Avocados

  • Olive oil

  • Hazelnuts

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5. Foods High in Zinc 

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Zinc plays a key role in wound healing, skin regeneration, and immune function. Low zinc levels may make eczema worse, so adding zinc-rich foods can help.

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Top choices include:

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  • Pumpkin seeds

  • Chickpeas

  • Lentils

  • Oysters

  • Lean red meat

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6. Anti-Inflammatory Spices

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Spices like turmeric and ginger contain compounds that can reduce inflammation and support healthy skin. Turmeric, in particular, is rich in curcumin, which has been studied for its skin-protective benefits.

Try this: Add turmeric to soups, stews, or smoothies for an easy boost.

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7. Hydrating Fruits and Vegetables 

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Eczema-prone skin tends to be dry, so staying hydrated is essential. Eating water-rich fruits and vegetables helps maintain skin moisture from the inside out.

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Best options include:

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  • Cucumber

  • Watermelon

  • Oranges

  • Strawberries

  • Lettuce

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Foods to Limit or Avoid

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While everyone’s triggers are different, some foods are commonly linked to eczema flare-ups. These can include:

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  • Dairy products

  • Eggs

  • Soy

  • Nuts

  • Gluten

  • Highly processed and sugary foods

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It’s a good idea to keep a food diary to identify your personal triggers.

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Key Takeaways

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  • Eat more omega-3-rich fatty fish to fight inflammation

  • Include probiotic foods to support gut and skin health

  • Add plenty of antioxidant-rich fruits and vegetables

  • Consider zinc, vitamin E, and anti-inflammatory spices

  • Keep track of your personal food triggers

Final Thoughts

 

Managing eczema through diet isn’t always straightforward, but being mindful of your food choices can make a big difference. What works for one person might not work for another, so it’s all about paying attention to your body, experimenting safely, and seeking professional advice when needed.

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By avoiding common triggers and focusing on skin-nourishing foods, you’re giving your body the best chance to reduce flare-ups and feel more comfortable in your own skin.

Remember — small changes can lead to big relief.

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