Eczema is an inflammatory skin condition. It causes skin lesions and infections, which can lead to itching, pain, and a lower quality of life.

Eczema has been linked to food allergies, nutrient imbalances, and gut microbiome issues. A healthy, balanced diet helps with nutrient deficiencies and supports gut health and the skin’s immune system.

Diet can help manage eczema in various ways. It can lower inflammation, support a healthy gut, and improve nutrient deficiencies.

Foods High in Fiber

Fiber is a nutrient that feeds the beneficial bacteria in your gut, helping them grow. It supports a healthy gut microbiome. Gut dysbiosis (imbalances in the gut microbiome) can affect skin health.

The gut barrier allows beneficial molecules to pass through to the bloodstream and keeps harmful molecules out. When the gut microbiome is out of balance, the barrier becomes less selective, allowing unwanted molecules to enter. This triggers an immune response and causes inflammation.

Harmful bacteria can also produce metabolites that disrupt skin health.

A healthy gut microbiome helps regulate your immune response, which improves inflammation. It also helps with nutrient absorption. Foods high in fiber include:

• Whole grains, including whole-grain bread, oats, brown rice, and quinoa
• Legumes, such as beans and lentils
• Vegetables
• Fruits 
• Nuts and seeds

Eating fermented foods with probiotics can also help improve gut health, though the effect of probiotics on eczema is unclear. Fermented foods include:

• Yogurt
• Kefir
• Kimchi
• Miso
• Kombucha
• Sauerkraut

Foods High in Vitamin D

Vitamin D helps regulate the immune system and supports antimicrobial compounds that fight infections and strengthen the skin barrier. A research review found that vitamin D can reduce the severity of atopic dermatitis—a common type of eczema—in both children and adults.

Most people’s main source of vitamin D is sunlight. Some foods also contain small amounts of vitamin D. These include:

• Cod liver oil
• Fish like trout, salmon, and sardines
• UV-exposed mushrooms
• Fortified products like milk or cereals
• Eggs
• Liver

Foods High in Vitamin E

Vitamin E is an antioxidant that is important for skin health. A research review found that people with skin conditions like eczema tend to have less vitamin E in their blood. A different study linked vitamin E consumption to a lower risk of developing atopic dermatitis.

Foods that are high in vitamin E include:

• Wheat germ oil
• Vegetable oils, such as sunflower oil
• Nuts and seeds
• Peanut butter

Foods High in Zinc

Zinc plays a role in skin barrier function and immune response.

A research review found that people with atopic dermatitis tend to have lower zinc levels in their serum, hair, and red blood cells. While zinc deficiency increased the risk of atopic dermatitis, the results were not significant. The quality of the studies may have affected the results.

Foods high in zinc include:

• Seafood, such as oysters, blue crab, shrimp, and sardines
• Meats, including beef, pork, and turkey
• Dairy products like cheese, milk, and yogurt
• Lentils

Foods High in Omega-3 Fatty Acids 

Fatty acids are key components of cells. They also play a role in skin cells, creating a barrier and helping the skin stay hydrated. A diet rich in omega-3 fatty acids can help reduce inflammation in the skin.

In one study, researchers found that people with genes for higher omega-3 levels tend to have a lower risk of atopic dermatitis. These results suggest that higher omega-3 levels could help prevent atopic dermatitis. The study only examined the genes of people of European ancestry, so it’s unclear if this would apply to every person.

Omega-3 fatty acids are found in foods like:

• Fatty fish, such as salmon, herring, mackerel, and sardines
• Seafood, including oysters, shrimp, and lobster
• Flaxseeds
• Chia seeds
• Walnuts
• Canola oil

People with eczema typically do not need to completely avoid any food unless they have allergies or a medical recommendation. However, cutting back on processed foods, saturated fats, and sodium can reduce the risk of eczema and support overall health.

Fats fall into three categories: saturated, unsaturated, and trans fats. Limiting saturated and trans fats is recommended to support health, including skin health.

A research review found that high amounts of saturated and trans fats can worsen atopic dermatitis, causing more severe and long-lasting symptoms. The symptoms were self-reported, which could have influenced the results.

A study of the diets of more than 15,000 participants found that ultra-processed foods and sodium may contribute to eczema. In the study, consuming pickles (a salty food) 1-3 times a week was linked to an increased risk of atopic dermatitis compared to people who rarely ate pickles.

The study also found that consuming processed food more than once a week increased the risk of atopic dermatitis.

While the study found a link between dietary factors and atopic dermatitis, it didn’t prove that high sodium or ultra-processed foods cause the condition. For this reason, diets low in processed food, trans fat, saturated fat, and sodium could help, but the evidence is not strong.

A balanced diet can provide the nutrients needed for healthy skin. It also helps you get enough fiber, antioxidants, and other nutrients essential for managing inflammation.

Breakfast

Breakfast options that may benefit eczema include:

• Bruschetta with cottage cheese and beef, topped with tomato, avocado, and a hard-boiled egg
• Oatmeal with yogurt, topped with berries and nuts
• Egg omelet with fresh veggies

Lunch 

Lunch options include:

• Chili made with low-sodium canned beans, corn, and tomatoes
• Apple chicken salad with green leafy vegetables and yogurt dressing
• Fish tacos with red cabbage and avocado

Dinner 

Dinner options include:

• Beef and vegetable stew served over cooked barley
• Lentil stew made with kale, chard, carrots, and low-sodium vegetable stock
• Salmon burgers topped with lettuce and tomato

An elimination diet is a common diet for people with eczema. It involves identifying foods that may be worsening your symptoms and removing them from your diet to see if the condition improves.

In a study where 87% of participants reported eliminating certain foods, 68% of those people excluded junk food, about 50% excluded dairy, and 50% also avoided gluten.

Long-term exclusion of food groups can lead to nutrient deficiencies, so it’s important not to cut entire food groups from your diet without first talking to a healthcare provider. They can help determine if this strategy may benefit you and guide you on removing foods while still getting the nutrients you need.

While no specific diet can treat eczema, a balanced diet that includes fiber, omega-3 fatty acids, vitamins D and E, and zinc can support skin health.

Many people with eczema also try elimination diets. These diets may help, but they can also pose a risk of nutrient deficiencies. Talk to a healthcare provider before removing any foods from your diet.