Good Food / Bad Food
How your diet Can Affect Eczema
Can Food Really Affect Eczema?
Food doesn't cause most cases of eczema, but certain foods can trigger allergic reactions or worsen symptoms in some people. Others provide important nutrients that help keep your skin and body healthy.
The important thing to remember is that everyone's eczema is different. A food that causes problems for one person might be perfectly fine for someone else.
There is no single diet proven to cure eczema, but eating a healthy, balanced diet is a great place to start.
Good Foods: What Should You Eat?
These foods contain vitamins, minerals, healthy fats and other nutrients that support overall health and normal skin function.
1. Oily Fish
Salmon, sardines, mackerel and trout contain omega-3 fatty acids, which play a role in regulating inflammation.
Although omega-3s are important for health, there isn't enough evidence to say that eating oily fish will directly improve eczema.
Try: Including oily fish in your meals twice a week, following NHS guidance, unless you have a fish allergy.
2. Fruit and Vegetables
Colourful fruit and vegetables provide vitamins, antioxidants and fibre.
Some great choices include:
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Blueberries and strawberries
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Broccoli and spinach
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Carrots and sweet potatoes
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Apples and pears
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Peppers and leafy greens
These foods help support a healthy, balanced diet and provide nutrients needed for normal skin function.
Try: Eating a variety of different coloured fruit and vegetables throughout the week.
3. Healthy Fats
Healthy fats help your body absorb certain vitamins and are important for normal skin function.
Good sources include:
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Avocados
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Olive oil
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Walnuts
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Chia seeds
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Flaxseeds
Nuts and seeds can be nutritious choices, but they should be avoided if you have a confirmed allergy to them.
4. Wholegrains
Wholegrain foods provide fibre and important nutrients.
Examples include:
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Porridge oats
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Brown rice
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Wholemeal bread
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Wholegrain pasta
Fibre helps support gut health, which is an area researchers are investigating in relation to eczema.
However, there isn't enough evidence that increasing fibre alone can treat eczema.
5. Foods That Support Gut Health
Your gut contains trillions of microorganisms, often called the gut microbiome.
Scientists are researching how these microorganisms may influence the immune system and skin conditions such as eczema.
Foods that can support a varied diet and gut health include:
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Natural yoghurt with live cultures
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Kefir
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Oats
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Bananas
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Beans and lentils
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Vegetables
Remember: Probiotic foods aren't a proven treatment for eczema, but they can be part of a healthy diet.
Bad Foods: What Might Make Eczema Worse?
First, it's important to understand that there aren't foods that are automatically bad for everyone with eczema.
However, some foods may cause allergic reactions in certain people, while others are worth limiting for general health.
1. Highly Processed Foods
Examples include:
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Packaged cakes and pastries
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Sugary breakfast cereals
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Sweets
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Some ready meals
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Crisps and heavily processed snacks
Many highly processed foods contain large amounts of added sugar, salt or saturated fat.
Eating too many of these foods isn't ideal for your overall health, although there's limited evidence that they directly cause eczema flare-ups.
Try: Choosing more home-cooked meals made from fresh ingredients where possible.
2. Foods High in Added Sugar
Examples include:
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Sweets and chocolate bars
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Cakes and biscuits
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Sugary drinks
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Ice cream
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Sweetened breakfast cereals
Eating too much added sugar can have negative effects on health.
Some people report that sugary foods affect their skin, but research hasn't established that sugar directly triggers eczema in everyone.
You don't need to cut out all sugar. Focus on moderation and a balanced diet.
3. Dairy Products
Milk, cheese and yoghurt are sometimes blamed for eczema flare-ups.
However, dairy isn't a trigger for everyone with eczema.
Cow's milk allergy can occur alongside eczema, particularly in young children, but most people with eczema don't need to avoid dairy.
If you suspect dairy is causing a reaction, speak to your GP before removing it from your diet, especially for children.
4. Eggs, Nuts, Wheat and Soya
These are common food allergens, along with milk, fish, shellfish and sesame.
A food allergy can sometimes cause symptoms such as:
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Hives or an itchy rash
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Swelling of the lips or face
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Vomiting or stomach discomfort
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Wheezing or breathing difficulties
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Sometimes worsening eczema
Having eczema doesn't automatically mean you're allergic to these foods.
If you can eat them without problems, there is usually no reason to avoid them simply because you have eczema.
Final Thoughts: Finding What Works for You
Food is just one part of managing eczema.
A healthy, balanced diet provides your body with the nutrients it needs, but there's no miracle food that can cure eczema.
Rather than labelling every food as good or bad, focus on eating a variety of nutritious foods and understanding your personal triggers.
Remember that eczema can also be affected by dust mites, temperature changes, stress, skin products and other environmental factors.
The goal isn't to restrict everything you eat. It's to understand your skin, enjoy your food and make informed choices.
References & Further Reading
National Eczema Society – Living with Eczema: Information for Adults
https://www.eczema.org.uk/
British Association of Dermatologists – Food Allergy and Eczema in Children and Young People
https://www.bad.org.uk/pils/food-allergy-and-eczema-in-children-and-young-people/
NHS – Food Allergy
https://www.nhs.uk/conditions/food-allergy/
American Academy of Dermatology – Can Food Fix Eczema?
https://www.aad.org/public/diseases/eczema/childhood/treating/food-fix
National Eczema Association – Diet and Nutrition for Eczema
https://nationaleczema.org/diet-nutrition/