What Should I Eat to Help With Eczema?
Quick answer: Food allergies and intolerances can trigger eczema flares in some people, especially children. An anti-inflammatory diet may reduce severity. Common trigger foods include dairy, eggs, wheat, soy, and nuts.
What to Eat
Fatty fish (salmon, mackerel, herring, sardines)
Omega-3 EPA and DHA reduce skin inflammation and improve skin barrier function — strongest dietary evidence for eczema.
Probiotic-rich foods (kefir, yogurt, kimchi, sauerkraut)
Gut microbiome diversity is reduced in eczema; probiotic supplementation has early evidence for reducing eczema severity, especially in children.
Colourful vegetables (sweet potato, broccoli, bell peppers, carrots)
Antioxidants reduce oxidative stress that worsens inflammatory skin conditions.
Quercetin-rich foods (apples, onions, blueberries, green tea)
Quercetin has anti-histamine and anti-inflammatory properties — may reduce itch and flare frequency.
Sunflower and hemp seeds
Gamma-linolenic acid (GLA) in these oils supports skin barrier repair — deficient in some eczema patients.
Turmeric and ginger
Anti-inflammatory compound curcumin reduces TNF-alpha and other cytokines involved in eczema.
Bone broth
Collagen, glycine, and gelatin support gut lining integrity — a compromised gut barrier ('leaky gut') is linked to eczema flares.
What to Avoid
Dairy (common allergen)
Cow's milk protein allergy is the most common food trigger for eczema in infants and young children; also relevant in adults.
Eggs (common allergen)
Second most common food allergen in eczema — particularly albumin (egg white). Test by elimination for 4–6 weeks.
Wheat/gluten
Can trigger eczema in those with undiagnosed wheat sensitivity or coeliac disease.
Soy
Common allergen in infants with eczema; less common in adults but worth testing in persistent cases.
Peanuts and tree nuts
Common eczema triggers, especially in children with atopic dermatitis — test under medical supervision.
Histamine-rich foods (red wine, aged cheese, fermented foods, spinach)
Histamine intolerance can worsen eczema in sensitive individuals.
Added sugars and refined carbs
Promote systemic inflammation that worsens skin barrier function and eczema.
Hydration
Drink plenty of water — even mild dehydration worsens skin barrier function and eczema. Avoid histamine-rich drinks (wine, beer) if histamine intolerance is suspected. Aloe vera water and chamomile tea may have additional soothing effects on inflammation.
Tips
- •Food triggers in eczema are highly individual — an elimination diet followed by structured reintroduction is the only way to identify yours reliably.
- •Most adults with eczema do NOT have food triggers — topical treatments, moisturising, and irritant avoidance matter more than diet.
- •If trying an elimination diet, remove the top 6 allergens (dairy, egg, wheat, soy, peanuts, tree nuts) for 4–6 weeks, then reintroduce one at a time every 5–7 days.
- •Vitamin D deficiency is associated with worse eczema severity — many patients benefit from supplementation (1000–2000 IU daily).
- •Omega-3 fish oil supplementation (2–3g EPA+DHA daily) reduces eczema severity in some trials.