Foods to Eat and Foods to Avoid for Eczema

Diet comes up in almost every discussion about health—but is there truth in the phrase “you are what you eat” when it comes to eczema? 

The answer is: possibly. Rachel Day, MD, Lead Dermatologist at Zest, says that the relationship between diet and eczema is complicated. Many people with eczema, like the creator of this TikTok, do find that what goes on their plate later shows up on their skin. 

Others don’t see an impact. The truth is, everyone’s skin is different. The best way to find out if a diet change might be right for you is to work with a specialized dermatologist, but in the meantime, here are some foods that have potential to help or hurt your eczema symptoms.

What does the research say about eczema and diet?

“In terms of overall diet, there’s no silver bullet for eczema,” Dr. Day says, but there is research to suggest that what you eat can make a difference. 

In a 2017 study where participants self-reported the impact of diet on their symptoms, over half of people who eliminated white flour products, gluten, or nightshades (vegetables like peppers, tomatoes, and eggplants) saw improvements in their skin. 

Others yet found relief from adding foods to their diet, especially vegetables, organic foods, and fish oil. 

Other research shows a strong link between eczema and food allergens. 

However, the link has been primarily studied among children, and further research is needed to explore whether the association remains in adulthood. 

The bottom line is that although many patients report diet as a factor in managing eczema, which shouldn’t be discounted, the research to support it is limited. 

Working with a dermatology provider who is familiar with your unique case of eczema is your best bet to learn whether a diet change might work for you. 

What are the best foods for eczema?

The best foods for eczema are those that support overall health and work to reduce inflammation. 

Dr. Day says, “Sticking to minimally processed, whole foods is going to benefit you and your health, including your eczema.”

Foods rich in antioxidants

Antioxidants protect your body from the impact of molecules called “free radicals,” which, when too many accumulate, can lead to a wide array of health problems. 

So, eating antioxidant-rich foods can lower your body’s overall risk for disease and inflammation, like an eczema flare-up. These foods are typically high in fiber, low in saturated fat and cholesterol, and packed with vitamins and minerals.

• Berries, especially blackberries, strawberries, and cranberries
• Nuts, especially almonds, walnuts, pecans, and chestnuts
• Leafy greens, like spinach and kale
• Dark chocolate
• Carrots
• Sweet potatoes
• Tomatoes
• Watermelon
• Beets
• Red cabbage
• Egg yolk

Mediterranean diet

The centuries-old Mediterranean Diet, emphasizing fruits, vegetables, whole grains, fish, lean meats, and olive oil, has long proven itself as one of the best eating styles for overall health. 

With whole foods and healthy fats at the forefront, research shows that the Mediterranean Diet, among other benefits, can reduce inflammation—like skin inflammation. 

• Fruits
• Vegetables
• Fish with high levels of omega-3 fatty acids, a health fat known to suppress inflammation, including salmon, tuna, mackerel, herring, and sardines.
• Legumes, including beans and lentils
• Nuts, especially walnuts, almonds, and hazelnuts
• Whole grains, like quinoa, oats, barley, and brown or wild rice
• Greek yogurt
• Egg whites
• Extra-virgin olive oil

Anti-inflammatory foods

Anti-inflammatory foods include Omega-3, Vitamin C, polyphenols, and/or probiotics, which are found in many fruits and vegetables, spices, herbs, and healthy fats. Just like the Mediterranean Diet, eating plenty of anti-inflammatory foods has the potential to stop or reduce eczema symptoms.

• Tomatoes
• Turmeric
• Avocados
• Peppers
• Mushrooms
• Green tea
• Olive oil
• Fatty fish, like salmon, mackerel, and sardines
• Nuts and seeds
• Strawberries
• Broccoli
• Yogurt

What foods should I avoid for eczema?

“There are certain categories of foods that could be players in driving eczema, like dairy or eggs. Keeping a food journal helps to identify patterns and figure out what’s triggering for you,” says Dr. Day. 

Try writing down everything you eat as you track your symptoms. This way, you can narrow down what foods do or don’t agitate your skin.

When eliminating foods from your diet, prioritize your safety and health. To make sure you’re still getting enough calories and nutrients, it’s best to work with your doctor or a nutritionist. 

If you don’t notice any flare in eczema symptoms 6-48 hours after eating a particular food, you can assume that it’s not a trigger and doesn’t need to be avoided (at least, not for eczema). 

Foods containing nickel or cobalt

If you experience dyshidrotic eczema, characterized by tiny blisters on the hands and feet, you might be helped by what’s called the “dyshidrotic diet.” 

Since it is thought that exposure to nickel and cobalt may be a trigger for this type of eczema, this diet avoids foods that can contain trace amounts of those metals.

• Flour and grains, like oats, whole wheat, and buckwheat
• Certain seeds, like sunflower, sesame, alfalfa
• Certain legumes, like chickpeas, lentils, and soybeans
• Certain fruits and vegetables, like cantaloupe and potatoes
• Meat, especially liver and other organ meats
• Dairy products
• Cocoa and chocolate
• Tea and coffee

Gluten

There is research to suggest that celiac disease and eczema go hand-in-hand for some. 

But it’s possible to find relief from eczema symptoms with this eating style if you have even a gluten sensitivity. 

• Wheat (including wheat flour)
• Rye
• Bread
• Beer
• Pasta
• Cake, pie, and other desserts
• Cookies and crackers
• French fries
• Soy sauce
• Cereal
• Hot dogs and processed lunch meats

Inflammatory foods

Inflammatory foods can cause your immune system to release compounds that lead to inflammation, such as an eczema flare-up. 

Keeping your intake of these foods low is beneficial to your overall health.

• Red meat, like steak or hamburgers (especially lower-quality, highly-processed meats)
• Processed meat, like bacon, lunchmeat, or hot dogs
• Deep fried items, like fried chicken or french fries
• Foods containing trans fat, like margarine, microwave popcorn, or frozen foods
• Foods and drinks high in added sugar, like soda, candy, or jelly
• Foods made with white flour, such as bread, pasta, or baked goods

Should I try an elimination diet?

An elimination diet is the process of removing a variety of food groups from your diet and then slowly reintroducing them to see if it makes a difference in your skin health. 

In general, dermatologists don’t recommend this strategy for eczema unless you have a known or suspected allergy, as it can unnecessarily lead to a loss of vital nutrients. “We don’t want to limit a whole host of foods that are probably not drivers in the condition,” says Dr. Day. 

Elimination diets can be especially unsafe for children, pregnant people, or those who have experienced an eating disorder. 

If you suspect a food allergy, try keeping a food diary first. Keep a log of everything you eat alongside your symptoms, so you can spot any possible connections.

How long will it take to see results?

There’s no precise research or guidelines around how long to try a new diet for eczema. But in general, changing what you eat usually takes at least a few weeks to yield health results. 

If you don’t notice any change in your eczema symptoms after four weeks of a diet change, you can probably assume that a particular diet isn’t going to make a difference for your skin. 

Of course, that doesn’t mean that changing what you eat, especially if it includes more fruits and vegetables, isn’t still good for your overall health.

What should I do if food doesn’t make a difference for my eczema?

If food isn’t making any difference to your skin, don’t lose hope. Remember, because everyone’s skin is different, what works for someone else might not work for you—but it’s possible to find what does work. 

“Usually, when people are having significant flares, there are other things going on. Are you getting enough sleep? Are you dedicating enough time to your nutrition? Are you feeling supported? Are you stressed?” To help you get to the bottom of what’s triggering your eczema and, from there, what you can do to manage, work with a board-certified dermatologist. 

With long doctor wait times, getting help for managing your eczema can be easier said than done. 

That’s why at Zest, we offer next-day appointments and 24/7 messaging so we can help you figure out your eczema triggers, stop the itch, and clear your skin at the time you need it most. 

Ready to take the next step toward eczema relief? Click here.