Eczema, a skin condition characterized by redness, itching, and irritation, often has roots in immune and digestive health. While topical treatments may provide temporary relief, addressing eczema from within can be a more effective, lasting solution. This article discusses foods that may help reduce eczema symptoms naturally by supporting gut health and reducing inflammation.

The Gut-Skin Connection in Eczema

The health of our skin is closely linked to our gut health. Approximately 70-80% of the immune system resides in the gut, meaning that digestive health and immune response are deeply intertwined. For individuals with eczema, this means that improving gut health could be key to managing skin inflammation. By incorporating certain anti-inflammatory and nutrient-rich foods, it’s possible to support both gut health and skin healing.

Top Foods That May Help Ease Eczema Symptoms

1. Leafy Greens and Cruciferous Vegetables
   Leafy greens like spinach, kale, and broccoli are rich in antioxidants and fiber. These vegetables are packed with vitamins A, C, and K, which support skin healing and overall immune health. Fiber also promotes a healthy gut by supporting good bacteria and regular digestion, which can aid in reducing inflammation throughout the body.
   • Tip: Try incorporating a serving of leafy greens or cruciferous vegetables into at least one meal a day, whether as a salad, a smoothie addition, or a side dish.
2. Omega-3 Rich Foods
   Omega-3 fatty acids are known for their anti-inflammatory properties, which may help reduce eczema flare-ups. Fatty fish like salmon, sardines, and mackerel are excellent sources of omega-3s. For those who prefer plant-based options, chia seeds, flaxseeds, and walnuts also contain omega-3s, although in a slightly different form.
   • Tip: Aim for two servings of fatty fish per week or add a tablespoon of flaxseeds or chia seeds to smoothies, oatmeal, or salads daily.
3. Probiotic-Rich Foods
   Probiotics, or “good bacteria,” play a vital role in gut health. By improving the balance of bacteria in the gut, probiotics can help support immune function and potentially reduce inflammatory responses like eczema. Foods like yogurt (dairy-free options available), kefir, sauerkraut, kimchi, and miso are rich in probiotics.
   • Tip: Include a small serving of a probiotic-rich food daily, or consider a high-quality probiotic supplement if tolerated.
4. Colorful Berries
   Blueberries, strawberries, and blackberries are packed with antioxidants, which help protect the body from inflammation and oxidative stress. Antioxidants can play a supportive role in reducing skin inflammation and improving eczema symptoms over time.
   • Tip: Snack on berries, add them to yogurt, or blend them into a smoothie for a nutritious, skin-supportive treat.
5. Quercetin-Rich Foods
   Quercetin is a flavonoid with anti-inflammatory and antihistamine properties, making it helpful for managing allergic reactions, including those that can exacerbate eczema. Foods rich in quercetin include apples, red onions, broccoli, and grapes.
   • Tip: Incorporate a variety of quercetin-rich foods into your weekly meals to take advantage of their anti-inflammatory benefits.
6. High-Fiber Foods
   A fiber-rich diet promotes a healthy gut environment, essential for immune balance. Fiber helps regulate digestion, supporting the growth of beneficial bacteria and aiding in the removal of toxins. Whole grains, beans, lentils, and root vegetables like carrots and sweet potatoes are excellent sources of fiber.
   • Tip: Aim for 30-40 grams of fiber per day from a variety of sources, focusing on foods that are gentle on the digestive system.
7. Ginger and Turmeric
   Both ginger and turmeric have strong anti-inflammatory and antioxidant properties. Turmeric, in particular, contains curcumin, a compound that helps reduce inflammation and may soothe eczema symptoms. Ginger aids in digestion and helps support a balanced gut, which can alleviate inflammation-related skin issues.
   • Tip: Add fresh ginger to smoothies, tea, or stir-fries, and include turmeric in curries, soups, or as a golden milk latte.

Foods to Limit or Avoid for Eczema Management

Just as there are foods that help reduce eczema symptoms, certain foods may worsen inflammation. Consider limiting the following:

• Dairy Products: Dairy can be inflammatory for some, particularly for those who are lactose intolerant or sensitive to casein and whey proteins.
• Gluten: Some individuals with eczema find that gluten-containing foods exacerbate symptoms. If gluten sensitivity is suspected, consider trying gluten-free grains like rice, quinoa, or buckwheat.
• Sugar and Processed Foods: High sugar intake and processed foods can disrupt gut bacteria and contribute to inflammation.
• Eggs: For some, egg whites can trigger an immune response that worsens eczema symptoms. Consider eliminating eggs temporarily to see if there’s any improvement.

Additional Tips for Supporting Eczema Recovery

1. Hydrate Regularly: Staying well-hydrated is essential for skin health. Aim to drink at least eight glasses of water daily, which helps flush out toxins and keeps the skin hydrated.
2. Use Digestive Enzymes: Including protease enzymes in your diet can support protein digestion, reducing immune responses to undigested proteins that may worsen inflammation. Foods like pineapple, papaya, and fermented vegetables naturally contain enzymes.
3. Keep a Food Journal: Monitoring what you eat and how your skin responds can be incredibly useful in identifying triggers and helpful foods for eczema. Apps like Cara and MyFitnessPal can help you track food and symptoms, providing valuable insights into your unique needs.
4. Incorporate Mind-Gut-Immunity Practices: At MGI Clinics, we use the Mind-Gut-Immunity Method to guide our clients with eczema through holistic approaches to skin health. This method emphasizes the importance of balanced nutrition, stress reduction, and digestive health to achieve long-lasting results.

Taking Control of Your Health

Managing eczema from the inside out is a powerful approach that addresses the root causes of inflammation and supports overall health. By incorporating anti-inflammatory foods like leafy greens, omega-3 sources, probiotic-rich options, and high-fiber foods, you can support gut health and reduce the likelihood of flare-ups.

At MGI Clinics, our goal is to empower you with the knowledge and tools to take control of your health. If you’re looking to explore a personalized approach to managing eczema naturally, schedule a discovery call with Dr. Chanu Dasari. Our Case Studies page features stories of patients who have successfully managed their conditions through the Mind-Gut-Immunity Method. 

Start Your Journey to Better Health Today

Discover the transformative power of the Mind-Gut-Immunity Method! Over the past decade, Dr. Dasari has helped countless clients reduce inflammation and find relief from autoimmune issues, often in just 3-6 weeks. Now, you can start your journey to better health with our free training. Click the link below, choose your condition, and learn how our proven approach can help you feel better fast.

About the Author

Dr. Chanu Dasari, a distinguished clinician with a career spanning renowned institutions like Vanderbilt University, Oxford University, and the University of California, has made significant contributions to medical research and practice. His work, published in top peer-reviewed scientific journals and adopted by the US Department of Health, highlights his commitment to advancing healthcare. Dr. Dasari is board-certified by the American Board of Medical Specialties and the American College of Surgeons, with a specialization in hernia repair, gallbladder removal, cysts, digestive disease, and cancer. As the founder of the Mind-Gut-Immunity Clinic, he draws from personal experience with autoimmune and digestive dysfunction to lead a team dedicated to patient-centered care using evidence-based protocols.