If you suffer from eczema, you know the daily struggle of managing itchy, inflamed skin. But what if relief could come from your kitchen? While eczema isn’t caused by food alone, your diet can play a major role in reducing flare-ups. The right nutrition can soothe inflammation, strengthen your skin barrier, and help you live more comfortably.
In this blog, we’ll explore the best foods to eat for eczema, foods to avoid, and expert-backed insights into how diet affects this common skin condition.
What Is Eczema?
Eczema, also known as atopic dermatitis, is a chronic skin condition that causes inflammation, redness, dryness, and intense itching. It can affect people of all ages, though it often starts in childhood.
While the exact cause of eczema isn’t fully understood, it’s known to be influenced by genetics, environmental factors, immune system overreaction, and food sensitivities.
How Does Diet Affect Eczema?
Your diet can influence your gut health, immune system, and inflammation levels—all of which play a part in eczema.
According to Melissa Perry, RD at Orlando Health, “Eating more whole foods and consuming less processed foods can aid in reducing inflammation in the body and promote a healthy gut. A healthy gut contributes to better skin health.”
In fact, focusing on natural ways to improve gut health can be one of the most effective approaches to reduce eczema flare-ups and support overall well-being.
Food Sensitivity vs. Food Allergy
It’s important to distinguish between:
- Food allergies – cause immune reactions (like swelling or difficulty breathing).
- Food sensitivities – may trigger skin reactions like eczema flare-ups.
If you experience consistent flare-ups after eating certain foods, consider keeping a food diary and speak with your doctor about elimination diets or allergy testing.
11 Best Foods to Eat for Eczema Relief
Eating anti-inflammatory and nutrient-rich foods can help manage eczema symptoms and improve overall skin health. Here are the top eczema-friendly foods:
1. Salmon
Rich in omega-3 fatty acids, salmon helps fight inflammation. Other oily fish like mackerel and sardines are great alternatives.
2. Oats
Oats contain zinc, vitamin E, and fiber—nutrients that support skin repair and gut health. Add them to your breakfast or use them in healthy snack ideas throughout the day.
3. Bananas
High in potassium and easy to digest, bananas are gentle on your system and may help with eczema-related histamine issues.
4. Seeds (Sunflower & Chia)
These tiny powerhouses are packed with vitamin E, an antioxidant that protects skin cells from damage.
5. Chicken or Beef Bone Broth
Bone broth is rich in glycine and collagen, both essential for repairing the skin barrier.
6. Red Cabbage
Naturally anti-inflammatory and rich in vitamin C. It also helps alkalize the body and promote healing.
7. Turmeric
Known for its curcumin content, turmeric is a strong anti-inflammatory. For better absorption, combine it with black pepper.
8. Blueberries
These antioxidant-rich berries contain quercetin, a flavonoid that can help reduce inflammation and histamine response.
9. Cauliflower & Bell Peppers
Excellent sources of vitamin C, they support collagen production for healthy skin.
10. Flaxseed Oil
This oil is rich in alpha-linolenic acid (ALA)—an omega-3 fatty acid that helps reduce dry, flaky skin.
11. Whole Grains
Brown rice, quinoa, and millet provide essential fiber and B vitamins that boost gut health and skin function.
10 Foods That Can Trigger Eczema Flare-Ups
According to nutritionist Karen Fischer, author of The Eczema Diet, certain healthy foods may unexpectedly worsen eczema due to naturally occurring chemicals like amines, salicylates, or histamines.
1. Avocados
Avocados are rich in amines and salicylates, which can increase itchiness in sensitive individuals.
2. Tomatoes
They contain salicylates, amines, and natural MSG, all potential eczema triggers.
3. Oranges & Citrus Fruits
Citrus fruits are acidic and often worsen itching due to their salicylate content.
4. Dried Fruits
Often loaded with sulfites, amines, and salicylates, dried fruits like apricots and raisins can be problematic.
5. Broccoli & Spinach
Though nutritious, these greens are also high in salicylates that may irritate sensitive skin.
6. Eggs
Eggs have been linked to increased eczema symptoms, especially in children.
7. Peanuts
In a study involving eczema sufferers, 13.1% of flares were linked to peanut consumption.
8. Wheat
Wheat sensitivity or gluten intolerance may trigger eczema in some people.
9. Dairy Products
Dairy can be inflammatory and is a common allergen that may worsen eczema flare-ups.
10. Soy & Soy Sauce
Soy-based products often contain MSG and amines, which are linked to inflammation and itching.
Should You Try an Elimination Diet?
An elimination diet involves removing suspected trigger foods from your meals for 2–4 weeks, then slowly reintroducing them one by one to observe reactions.
⚠️ Note: Always do this under the guidance of a healthcare provider to avoid nutritional deficiencies.
Incorporating more probiotics may also help. Probiotics for women and men alike are known to support gut health, which plays a critical role in managing skin inflammation.
Diet Plans That May Help with Eczema
If you’re looking to follow a full diet plan to manage eczema, these are some of the most recommended options:
The Mediterranean Diet
High in omega-3s, fiber, and antioxidants, this diet is rich in anti-inflammatory foods like fruits, vegetables, fish, and olive oil.
Low Salicylate Diet
Ideal for those with salicylate sensitivity. It avoids common triggers like citrus fruits, tomatoes, and spices.
Anti-Inflammatory Diet
Focuses on reducing inflammation by avoiding processed foods, sugar, and trans fats while increasing fruits, vegetables, and healthy fats.
Melissa Perry, RD, recommends sticking to whole, unprocessed foods to help manage inflammation and support skin health.
Looking to take a more holistic approach to wellness? Consider building healthy living habits that support your skin, mind, and body over the long term.
When to Get Tested
If you’re unsure whether your eczema is food-related, consult a doctor for:
- Food allergy testing
- Patch testing
- Gut microbiome assessments
They can help you discover hidden sensitivities or imbalances that might be contributing to your condition.
Final Takeaway
While there’s no one-size-fits-all “eczema diet,” food plays a major role in your skin’s health. By reducing inflammatory foods and increasing nutrient-rich, skin-friendly choices, you may notice fewer flare-ups and more comfort in your daily life.
Before making any big dietary changes, always consult with a registered dietitian or healthcare provider—especially if you suspect a food allergy.
