Foods to Avoid That Can Trigger Eczema Flare-Ups

Eczema is a complex skin condition that can be triggered by many things — including what we eat. While not everyone with eczema will react to food, for many, certain ingredients can spark flare-ups, itchiness, or inflammation. Understanding which foods to avoid can help you better manage your symptoms and keep your skin calm.

Here’s a helpful guide to the top foods that may trigger eczema, and why they could be making things worse.

Dairy Products

Milk, cheese, butter, and yogurt are common eczema triggers — especially in children. Dairy can cause an inflammatory response in some people, worsening eczema symptoms. If you suspect dairy is a problem, try switching to oat, rice, or coconut alternatives.

Watch out for:

Milk
Cheese
Yogurt
Ice cream
Butter

Gluten & Wheat

Some people with eczema have sensitivities to gluten or wheat, which can lead to gut inflammation and worsen skin conditions. Gluten is found in many everyday foods, so read labels carefully.

Found in:

Bread
Pasta
Cereal
Cakes and biscuits
Sauces and ready meals (check labels)

Shellfish

Shellfish like prawns, crab, or lobster can cause allergic reactions or skin irritation in some people. They are common allergens and can also trigger histamine release, leading to itchy or inflamed skin.

Types to avoid:

Prawns
Crabs
Lobsters
Mussels

Eggs

Eggs — especially the whites — can be a strong eczema trigger, particularly in children. Allergic reactions may include hives, rashes, or eczema flare-ups shortly after eating.

Hidden sources of eggs:

Baked goods
Mayonnaise
Pancakes
Custards

Sugar & Processed Foods

High sugar intake can increase inflammation in the body and worsen eczema symptoms. Processed foods often contain preservatives, colorings, and artificial ingredients that may irritate sensitive skin.

Avoid or limit:

Sweets
Fizzy drinks
Fast food
Packaged snacks
Processed meats

Acidic or Histamine-Rich Foods

Some people with eczema may react to histamine-rich or acidic foods, which can increase itchiness or skin inflammation.

Examples include:

Tomatoes
Citrus fruits (oranges, lemons)
Spinach
Vinegar
Fermented foods (like soy sauce or pickles)

Nuts

Although not everyone is allergic to nuts, they are one of the most common food allergens. If you experience eczema flare-ups after eating them, you may have a sensitivity.

Common culprits:

Peanuts
Almonds
Cashews
Walnuts

How to Identify Your Personal Triggers

Every person is different — what triggers eczema for one person may not affect another. Here are a few tips to figure out your personal food triggers:

Keep a food diary – Track what you eat and when flare-ups happen.
Try an elimination diet – Remove suspected foods one at a time and see if symptoms improve.
Consult an allergy specialist – They can do food allergy or intolerance testing.

Final Tip: Focus on Skin-Friendly Foods

Instead of only avoiding triggers, try to focus on foods that support skin health, such as:

Fatty fish (omega-3s)
Leafy greens
Berries
Avocados
Whole grains

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.

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.