Eczema and Diet: How What You Eat Can Influence Your Skin
- Soap Ninja
- 6 days ago
- 3 min read
Eczema is a complex condition that tends to come and go — one week your skin feels calm and hydrated, and the next, it’s dry, itchy, and inflamed again. These flare-ups are often set off by a combination of factors, from weather changes and hormonal shifts to allergens, stress, or even what’s on your plate.
While not everyone with eczema is affected by diet, many people find that certain foods can worsen or ease their symptoms. Understanding the link between diet and eczema can help you make more informed choices to support calmer, healthier skin.
The Link Between Food Allergies and Eczema
Eczema and food allergies often go hand in hand. People with eczema are more likely to develop food allergies — and in some cases, allergic reactions can appear as rashes or worsen existing eczema, especially in babies and young children.
A food allergy occurs when your immune system overreacts to a harmless food, producing symptoms such as hives, itching, swelling, or even severe reactions like anaphylaxis. If you suspect that a food allergy might be contributing to eczema symptoms, it’s important to seek medical advice and testing.
It’s also possible for certain foods to trigger eczema without causing a “true” allergy. These reactions may appear days after eating the culprit food, making them harder to identify, and they may not show up on standard allergy tests.
Common Food Triggers
The foods most often linked to allergic reactions and eczema flare-ups include:
Eggs
Cow’s milk
Peanuts and tree nuts
Wheat
Soy
Fish and shellfish
Sesame seeds
Hidden Triggers: Systemic Contact Dermatitis
Sometimes, the same substances that irritate your skin on contact can also cause a rash when eaten — a condition known as systemic contact dermatitis.
Nickel is one of the most common offenders. It’s found in jewellery, zips, eyeglass frames, and even some cookware. As a trace element, nickel also occurs naturally in many foods, such as:
Whole grains
Nuts and seeds
Legumes (beans, peas, lentils, soy)
Chocolate
Shellfish
Black tea
Another trigger is Balsam of Peru, a natural resin used in fragrances and flavourings. If you’re sensitive to it, you might react to foods such as:
Citrus fruits
Tomatoes
Spices like cinnamon, vanilla, and cloves
Ketchup, BBQ sauces, and colas
Chocolate
Wine and beer
Can an Elimination Diet Help?
If you suspect a particular food might be aggravating your eczema, an elimination diet may help you identify triggers. This involves removing a food from your diet for several weeks, then reintroducing it gradually while monitoring your skin’s response.
However, experts advise caution. Eliminating entire food groups — particularly in children — can lead to nutritional deficiencies. Always consult a doctor or dietitian before making major dietary changes.
Encouragingly, many children with allergies to milk, eggs, soy, or wheat eventually outgrow them, so what’s problematic now may not always be.
Anti-Inflammatory Eating for Healthier Skin
While there’s no single “eczema diet,” adopting an anti-inflammatory eating pattern can benefit your skin and overall wellbeing. Since eczema involves inflammation, eating foods that calm this response may reduce flare-ups.
Healthy Fats Matter
The type of fat you eat plays a key role in inflammation:
Avoid: Trans fats (hydrogenated oils, some margarines, fried foods) and high levels of saturated fat (found in red meat, butter, and full-fat dairy).
Include: Omega-3 fatty acids — found in oily fish (salmon, sardines, mackerel), flaxseeds, walnuts, and leafy greens — which have natural anti-inflammatory properties.
Try: Monounsaturated fats like olive oil and rapeseed (canola) oil, which are also skin-friendly options.
Eat More of These:
Colourful fruits (cherries, berries, oranges)
Leafy greens (spinach, kale, broccoli)
Whole grains (brown rice, quinoa, whole-wheat bread)
Beans and pulses
Green tea, turmeric, and ginger
Limit or Avoid:
Refined carbohydrates (white bread, pasta, rice)
Sugary snacks and fizzy drinks
Processed and fast foods
Watch out for hidden sugars in cereals, sauces, and even yoghurts — they can drive inflammation without you realising it.
Hydration and Skin Health
Keeping your skin hydrated — inside and out — is crucial. Drink plenty of water throughout the day, and use emollients or moisturisers regularly to prevent dryness and itching.
Do Supplements Help?
Although research is still limited, some people explore supplements such as:
Probiotics or prebiotics
Fish oil (omega-3s)
Vitamin D or E
Evening primrose or borage oil
Zinc
Before taking any supplement, check with your GP or dermatologist — some may interact with medications or cause unwanted side effects.
The Bottom Line
While there’s no cure for eczema, it can be effectively managed with the right combination of skincare, medical treatment, and lifestyle choices. Understanding how diet affects your skin gives you another tool to help reduce flare-ups and support long-term skin health.
Eat well, stay hydrated, and listen to your skin — it often tells you more than you think.
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