Processed Foods and Eczema – Why They’re a Bad Combo

If you're living with eczema, you've probably been told to watch what you eat. While triggers can vary from person to person, one thing remains consistent — processed foods are bad news for eczema-prone skin.

In today's fast-paced world, it’s easy to reach for convenience meals and packaged snacks. But when it comes to managing eczema, what’s quick and tasty might be doing more harm than good.

Let’s break down exactly why processed foods can trigger or worsen eczema — and what to eat instead.

What Are Processed Foods?

Processed foods are items that have been altered from their natural state, often for convenience, shelf-life, or taste. This includes foods that are canned, frozen, packaged, or made with additives, preservatives, and artificial ingredients.

Examples include:

Crisps and snack bars
Fast food (burgers, chicken nuggets, chips)
Ready meals
Sugary cereals
Packaged sauces
Processed meats (sausages, ham, salami)

Why Processed Foods Are Bad for Eczema

1. They’re Packed With Inflammatory Ingredients

Many processed foods contain ingredients like refined sugars, unhealthy fats, and artificial additives — all of which can cause inflammation in the body. And inflammation is a major factor in eczema flare-ups.

Inflammatory ingredients to avoid:

Hydrogenated oils (trans fats)
High-fructose corn syrup
Artificial preservatives and colourings
MSG (monosodium glutamate)
Excess salt

2. They Disrupt Gut Health

Eczema is closely linked to the health of your gut. Processed foods lack the fibre and nutrients your gut needs to stay balanced. A poor gut environment can increase inflammation and lead to more frequent or severe eczema outbreaks.

Tip: A happy gut often means happier skin.

3. They Weaken Your Immune System

Over time, regularly eating processed foods can weaken your immune system. This can make it harder for your body to fight off triggers and infections — especially important if you have open, cracked, or sore eczema patches.

4. They’re Low in Nutrients

Your skin needs nutrients to heal and stay strong. Processed foods often lack essential vitamins and minerals like omega-3s, zinc, vitamin D, and antioxidants, which are important for skin repair and moisture balance.

Common Processed Triggers for Eczema

Watch out for these types of processed foods that can quietly sabotage your skin:

Sugary snacks (chocolate bars, sweets, cakes)
Soft drinks & energy drinks
Fast food meals (fried chicken, kebabs, takeaway burgers)
Microwave meals & instant noodles
Processed meats (hot dogs, bacon, ham)
Flavoured crisps & salty snacks

What to Eat Instead

Fuel your body (and skin) with real, nourishing foods that support eczema healing:

Fresh vegetables & fruits – especially leafy greens and berries
Whole grains – like oats, brown rice, and quinoa
Healthy fats – from avocados, olive oil, and fatty fish
Probiotic-rich foods – like plain yogurt, kefir, or sauerkraut
Filtered water & herbal teas

Final Thoughts

It might be tempting to grab a packet of crisps or pop a frozen meal in the microwave, but if you want healthier, calmer skin, it’s worth making better food choices. Processed foods fuel inflammation, disrupt gut health, and lack the nutrients your skin desperately needs.

Try cutting down on packaged and fast food, and focus on real, whole foods that nourish your body from the inside out. Your skin will thank you for it.