What fats are good for eczema? A guide to anti-inflammatory nutrition

November 11, 2025 •

4 min read

According to a 2025 study from the University of Melbourne, children who later develop eczema have lower levels of specific skin lipids compared to those who do not. Understanding what fats are good for eczema is crucial for managing this inflammatory condition by helping to build and repair the skin's protective barrier and reduce inflammation.

Quick Summary

This guide covers incorporating beneficial fats, like anti-inflammatory omega-3s and skin-hydrating monounsaturated fats, into your diet. It also details which fats to limit, how dietary choices affect inflammation, and how to support a healthy skin barrier to manage eczema.

Key Points

Omega-3s are anti-inflammatory: Fats like EPA and DHA from fatty fish can significantly reduce inflammation associated with eczema.
Skin barrier function depends on fats: Healthy fats are crucial components of skin cells, helping to repair the skin barrier and prevent moisture loss.
Balance omega-3 and omega-6: The standard Western diet is often high in pro-inflammatory omega-6s, so increasing anti-inflammatory omega-3s is key.
Monounsaturated fats aid hydration: Fats from sources like avocado and olive oil help the skin retain moisture and stay supple.
Limit bad fats: Saturated and trans fats, found in processed foods and red meat, can worsen inflammation and should be minimized.
Dietary supplements may help: Some individuals may benefit from supplements like fish oil, evening primrose oil, or borage oil, but consult a doctor first.
Consider the gut-skin axis: Research indicates a link between dietary fat, the gut microbiome, and skin health, suggesting that a balanced diet supports a healthier skin environment.

The Crucial Role of Fats in Managing Eczema

Eczema, or atopic dermatitis, is an inflammatory skin condition characterized by a compromised skin barrier. This barrier dysfunction leads to increased moisture loss and allows irritants and allergens to enter the skin, triggering an immune response and resulting in flare-ups. The right balance of dietary fats is essential for skin health, as fats are fundamental components of skin cells and play a key role in regulating the body's inflammatory processes. By incorporating specific healthy fats and limiting harmful ones, you can support your body's ability to reduce inflammation and maintain a stronger, more resilient skin barrier.

The Best Anti-Inflammatory Fats for Eczema

Omega-3 Fatty Acids

Omega-3s are polyunsaturated fatty acids known for their potent anti-inflammatory effects. They help inhibit the production of inflammatory proteins, which can calm the skin and reduce the symptoms of eczema, such as redness and itchiness. The two most beneficial types are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), found primarily in fatty fish. ALA (alpha-linolenic acid) is a plant-based omega-3 that the body can convert to EPA and DHA, though less efficiently.

Fatty Fish: Excellent sources of EPA and DHA, fatty fish like salmon, mackerel, and sardines can significantly boost your omega-3 intake.
Flaxseed and Chia Seeds: These seeds are rich in ALA. Try adding ground flaxseed or chia seeds to smoothies, oatmeal, or salads.
Walnuts: Another great plant-based source of ALA, walnuts can be a nutritious snack or a crunchy addition to salads.

Gamma-Linolenic Acid (GLA)

Gamma-linolenic acid (GLA) is a specific type of omega-6 fatty acid found in certain plant oils. Unlike the excess linoleic acid found in processed foods, GLA is known to have anti-inflammatory effects and may be beneficial for eczema by helping to correct an imbalance in essential fatty acid metabolism often seen in atopic eczema.

Evening Primrose Oil: A well-known source of GLA, evening primrose oil is available as a dietary supplement and has shown some potential for improving eczema symptoms, though research is mixed.
Borage Oil: Also known as starflower oil, borage oil is another rich source of GLA and is often taken in supplement form.

Monounsaturated Fats

Monounsaturated fats are beneficial for maintaining skin hydration and strengthening the skin's barrier function, which is critical for eczema sufferers. They are a cornerstone of the Mediterranean diet, which is often recommended for its anti-inflammatory properties.

Avocados: This creamy fruit is packed with monounsaturated fats and vitamin E, an antioxidant that supports skin health and healing.
Olive Oil: Extra virgin olive oil is rich in monounsaturated fats and polyphenols, which have anti-inflammatory effects.

The Fats to Avoid or Limit

Just as some fats can help, others can worsen eczema symptoms by promoting inflammation. Minimizing or eliminating these fats is a key part of an anti-inflammatory diet.

Saturated Fats: Found in high amounts in red meat, full-fat dairy, and butter, saturated fats can increase inflammation in the body and may exacerbate eczema flares.
Trans Fats: These fats, often found in processed and fried foods, margarine, and baked goods, are highly inflammatory and should be avoided.
Excess Omega-6 from Processed Foods: While some omega-6 is essential, the modern Western diet is typically very high in it from sources like sunflower oil and processed snacks. An imbalanced ratio of omega-6 to omega-3 can promote a pro-inflammatory state.

A Comparison of Fats for Eczema


Type of Fat	Examples	Eczema Effect	Primary Mechanism
Omega-3s (EPA/DHA)	Salmon, mackerel, sardines	Anti-inflammatory	Inhibits inflammatory pathways, supports skin barrier
Omega-3s (ALA)	Flaxseed, chia seeds, walnuts	Anti-inflammatory (indirect)	Converted to anti-inflammatory EPA and DHA
Omega-6s (GLA)	Evening primrose oil, borage oil	Anti-inflammatory	Corrects fatty acid metabolism issues in eczema
Monounsaturated Fats	Olive oil, avocado, macadamia nuts	Anti-inflammatory, hydrating	Promotes skin hydration and barrier function
Saturated Fats	Red meat, full-fat dairy, butter	Pro-inflammatory	May increase systemic inflammation
Trans Fats	Fried foods, margarine	Pro-inflammatory	Highly inflammatory, damages cellular function

Incorporating Healthy Fats into Your Diet

Making simple swaps can significantly improve your dietary fat profile and, consequently, your skin health. Here are some actionable steps:

Prioritize fatty fish: Aim for at least two servings of fatty fish per week to get a direct source of EPA and DHA.
Sprinkle seeds: Add ground flaxseed or chia seeds to your morning yogurt, oatmeal, or smoothies for an easy omega-3 boost.
Use healthy oils: Cook with olive oil instead of high omega-6 vegetable oils like sunflower or corn oil.
Snack on nuts: Grab a handful of walnuts or macadamia nuts for a satisfying and skin-friendly snack.
Add avocado: Include sliced avocado on salads or toast to increase your intake of monounsaturated fats.
Consider supplementation: If you struggle to get enough from food, discuss fish oil, evening primrose, or borage oil supplements with your doctor. Note that the research on effectiveness is not yet conclusive.

Conclusion: A Holistic Approach for Better Skin

While no single food or nutrient is a cure, focusing on incorporating healthy, anti-inflammatory fats into your diet can be a powerful tool for managing eczema. Healthy fats help build a resilient skin barrier and reduce the systemic inflammation that drives flare-ups. Remember that diet is just one part of a comprehensive eczema management plan, which should also include proper skincare, stress management, and working with a healthcare professional to identify your specific triggers. By adopting an anti-inflammatory diet and being mindful of your fat intake, you can provide your body and skin with the essential building blocks needed to promote healing and long-term health.

For more information on the link between diet and skin health, you can consult with resources like the American Academy of Dermatology at aad.org.

Frequently Asked Questions

Oils rich in omega-3 fatty acids, like flaxseed oil, and monounsaturated fats, such as olive and avocado oil, are considered beneficial for eczema due to their anti-inflammatory properties and ability to support skin barrier function.

Fish oil contains anti-inflammatory omega-3s (EPA and DHA) that may help reduce eczema symptoms. Some studies show modest improvement, while others are inconclusive. It's best to discuss supplementation with a healthcare provider.

No, your body needs omega-6 fats, but many people have an imbalanced ratio of omega-6 to omega-3. Instead of avoiding all omega-6s, focus on reducing your intake of highly processed foods and balancing it with more omega-3s.

Yes, coconut oil can be beneficial for eczema. It contains medium-chain fatty acids that help moisturize the skin and possess anti-inflammatory properties. It can be used topically or incorporated into your diet.

Evening primrose oil and borage oil are rich in Gamma-linolenic acid (GLA), an omega-6 fat that can have anti-inflammatory effects. While some research suggests benefits for eczema, particularly for itchiness, results have been inconsistent across studies.

Fats are a crucial part of the skin's cellular structure and lipid layer. A sufficient intake of healthy fats, particularly monounsaturated and omega-3s, helps the skin maintain its moisture barrier, preventing excessive water loss and dryness.

You should limit or avoid saturated fats from red meat and full-fat dairy, and trans fats found in fried and highly processed foods, as these can promote inflammation and potentially worsen eczema symptoms.