While food does not cause eczema according to current research, it can trigger a flare if you have an allergy or sensitivity.
“I didn’t fully understand my food triggers until my early 30s," says Stephanie Yanes, now 36. “My mom had always suspected gluten might be an issue for me, but I didn’t take it seriously until I experienced one of the worst eczema flare-ups of my life!” Yanes notes she was in the middle of a stressful move, couch surfing, and eating a lot of fast, convenient foods like bagels and pizza. “The combination of stress, lack of stability, and a poor diet really showed up on my skin.”
Since then, Yanes has learned to be careful with gluten, certain dairy products, and especially pizza, which is tough when you live in New York!
Common eczema triggers include:
- Allergens in certain foods
- Metals
- Pet dander
- Extreme temps – hot or cold
- Stress
- Fabrics that are not all-natural
- Soaps, lotions, and household detergents
The Food Factor
If food does cause eczema, how is it connected? Why are you more likely to have a flare after certain foods?
Eczema is caused by an issue with your immune system, which can cause inflammation. (This is why when you’re sick, you may feel achy.) Certain foods can worsen inflammation and kick off the skin patches and rashes common with an eczema flare.
“We first work to manage symptoms with a good skin-care routine and medications,” says Sara Moghaddam, MD, a board-certified dermatologist in Selbyville, Delaware. “Then, we’ll look at some food allergies or diet choices that may enhance a rash — not cause it.”
Eczema-Friendly Foods
So is there an eczema diet? Yes and no, say experts. “It’s a very common misconception that there's some kind of food or diet for eczema,” says Moghaddam. “The data is not supporting this, but it doesn’t mean there is no connection.”
In fact, more than 40% of children with eczema have some type of food allergy. “Lots of parents will come in with guilt thinking a food they gave their child caused their eczema, which is false,” says Moghaddam. “Or, on the other hand, they’ll restrict a certain food, which could lead to nutritional deficiencies.”
Instead, experts like Moghaddam suggest first confirming your child’s eczema diagnosis and then determining whether they truly have a food allergy or sensitivity. The same applies to adults. Talk to your dermatologist or allergist if you aren’t sure. Keeping a food diary can help, too.
Making healthy food choices — whether you have eczema or not — can be helpful.
- Healthy fats (omega-3s in fish, flaxseed oil, or chia seeds)
- Fresh fruits and veggies, like leafy greens, berries, or apples — high in antioxidants
- Whole grains (brown rice, oatmeal)
- Gluten-free grains (corn or quinoa)
“We generally recommend a Mediterranean-style diet that has healthy fats, whole grains, and vegetables,” says Moghaddam. “We’re still learning about food and the gut biome and how it all connects to conditions like eczema.”
For Yanes, she says diet and eczema have been a bit of trial and error. “I had to slowly eliminate foods one at a time to understand what was helping and what was hurting,” she says. “Everyone’s body is different, so it really takes patience to figure out what works for you. I’ve found that sticking to a generally clean diet with fruits, vegetables, and protein is a safe foundation. From there, you can start noticing patterns and adjusting based on how your skin responds.”
Foods to Avoid
Everyone has a different body, and so the food we eat affects us differently. However, experts suggest avoiding certain foods that are more likely to cause inflammation.
- Trans fats – in fried foods and processed foods
- Highly processed and high-sugar foods, like cereals, cookies, candy, and soda
- Refined carbs like white bread and pasta
- Anything you’re allergic to
Still, it’s important to watch where you get your eczema advice. “In the climate of social media, people are always looking for advice,” says Moghaddam. “Make sure you are asking people who are board-certified dermatologists for your eczema information.”
Tighten Up, but Make It Fun
With all the things to think about with eczema, how can you take the work out and keep the fun in?
Here are a few tips:
- Eat what you want, just shrink it. Smaller portions can help with any needed weight loss and avoid too much of the bad stuff.
- Slow down and savor. Enjoy each bite. Don’t rush and take in the flavors. This can prevent overeating.
- First things first: fruits and veggies. If you fill up on the healthy stuff first, you may not overindulge in the foods that can cause inflammation.
- Plan meals in advance. We’re all guilty of letting schedules sabotage healthy eating. Dedicating time to plan meals, grocery shopping, and cooking for the week can help.
- Remix your faves. Look up healthier versions of the foods you love. Can you make your favorite dessert with stevia instead of processed sugar? Is there a dairy-free option for your mac ’n’ cheese if you’re lactose intolerant? The internet and social media are full of new recipes to try!
“Diet is important to me. Eating what your doctor (and mom) always told you to do — eat your veggies, eat your greens — is key,” says Yanes.
It certainly doesn’t mean living and dining with eczema is a piece of cake. “The downside can feel like not being able to fully indulge or 'live your best life” when it comes to food,” says Yanes. “But over time, I’ve learned how to create balance. I don’t completely restrict myself, I just try to be intentional. If I know I’m going to have gluten on a special occasion, I plan ahead and sometimes take an allergy medication to help manage potential reactions. Sometimes, Yanes says, even a Cinnabon is just what the doctor ordered.
