Unfortunately, despite what you may see on the internet or social media, there is no miracle food or eating plan that will get rid of your eczema. However, because eczema is an inflammatory skin condition, following an anti-inflammatory diet may help relieve symptoms.
This type of diet involves eating less of foods that may trigger inflammation in the body and more of foods that help fight inflammation.
Be Mindful of Fats
It’s important to pay close attention to dietary fats, which can influence the overall amount of inflammation in your body.
In particular, trans fats, which include hydrogenated oils, some margarine brands, french fries, and other fried foods, as well as saturated fats, which are found in red meat, full-fat dairy foods, butter, and poultry skin, can promote inflammation and therefore may potentially worsen eczema symptoms.
Conversely, the three main omega-3 fatty acids have anti-inflammatory properties. Alpha-linolenic acid (ALA) is in flaxseed, canola oil, and soybeans. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are in fatty fish like salmon, sardines, mackerel, herring, and tuna. Other sources of omega-3s include walnuts and green leafy vegetables such as kale, mustard greens, and spinach.
Monounsaturated fats, including olive oil and canola oil, may also be anti-inflammatory.
What to Eat
Aside from certain dietary fats, other foods and drinks that may reduce inflammation include:
- Fruits (cherries, blackberries, strawberries, and blueberries)
- Vegetables (spinach, kale, broccoli, and onions)
- Whole grains (brown rice, quinoa, whole-wheat flour, and whole-wheat bread)
- Beans
- Coffee and tea, especially green tea (which contains polyphenols, an antioxidant with an anti-inflammatory effect)
- Turmeric
- Ginger
What to Avoid
Beyond trans fats and saturated fats, sugar and refined carbs may stimulate inflammation. Limit or avoid:
- White rice
- White bread and pasta
- Candy, baked goods, and other sweets
- Sugar-sweetened drinks
- Ultra-processed foods
Also, be on the lookout for hidden sugar. This can be found in cereals, ketchup and other condiments, sauces, granola bars, and yogurt.
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