What is the best diet for eczema? Finding your personalized nutrition plan

October 19, 2025 •

4 min read

Up to 30% of people with eczema also have a food allergy, making dietary management a key strategy for many individuals. Determining what is the best diet for eczema involves understanding your body's unique triggers and adopting an anti-inflammatory approach rather than a one-size-fits-all solution.

Quick Summary

There is no single best diet for eczema, as triggers are highly individual. Managing symptoms involves adopting an anti-inflammatory eating plan rich in whole foods, identifying personal food triggers, and supporting gut health.

Key Points

No Single Best Diet: There is no universal diet for eczema; the most effective approach is individualized, focusing on reducing inflammation.
Embrace Anti-Inflammatory Foods: Prioritize foods rich in omega-3 fatty acids (fatty fish), antioxidants (berries, leafy greens), and healthy fats (olive oil) to help soothe irritated skin.
Identify Personal Triggers: Use a food journal or a medically supervised elimination diet to systematically identify and remove foods that cause your specific flare-ups, such as dairy, eggs, or gluten.
Improve Gut Health: Support your gut microbiome with probiotic-rich foods like kefir or yogurt to help modulate the immune system and reduce overall inflammation.
Stay Hydrated and Manage Stress: Drink plenty of water to maintain skin moisture and practice stress-reduction techniques, as emotional stress can trigger eczema flares.
Avoid Processed Foods and Sugar: Limit intake of highly processed foods, refined grains, and excessive sugar, which are known to promote inflammation.

The Anti-Inflammatory Approach to Eczema

Eczema, or atopic dermatitis, is an inflammatory skin condition. For many people, adopting an anti-inflammatory diet can help manage symptoms by reducing systemic inflammation. This approach focuses on consuming foods rich in compounds that naturally fight inflammation while limiting those that may provoke it. The core of an anti-inflammatory diet is a focus on whole, unprocessed foods.

Key components of this dietary strategy include:

Omega-3 Fatty Acids: Found in fatty fish like salmon, sardines, and herring, these powerful anti-inflammatory agents can help soothe irritated skin. Plant-based sources like flaxseeds and walnuts also contain beneficial omega-3s.
Antioxidant-Rich Fruits and Vegetables: Colorful produce such as berries, leafy greens, broccoli, and sweet potatoes are packed with antioxidants that combat oxidative stress and inflammation. Flavonoids, like quercetin found in apples and onions, may also offer anti-inflammatory benefits.
Probiotics for Gut Health: A healthy gut microbiome is crucial for a strong immune system. Incorporating probiotic-rich fermented foods like yogurt, kefir, and sauerkraut may help modulate immune responses and reduce flare-ups. It's important to choose fermented dairy or other options based on individual tolerance.
Healthy Fats: Monounsaturated fats from sources like olive oil and avocado can also have anti-inflammatory properties, supporting overall skin health.

Identifying Your Eczema Food Triggers

Because food triggers are highly individual, the most effective dietary strategy for eczema often involves identifying and removing your specific problem foods. A medically supervised elimination diet is a methodical way to do this. This process involves temporarily removing common culprits and then carefully reintroducing them one by one to monitor for reactions.

Commonly Reported Food Triggers

Dairy: Cow's milk, cheese, and yogurt are common allergens that can trigger inflammation. Some may find fermented dairy products more tolerable.
Gluten/Wheat: For those with celiac disease or non-celiac gluten sensitivity, gluten can exacerbate eczema symptoms. A gluten-free diet may help these individuals.
Eggs: Especially egg whites, are another frequent trigger for flare-ups.
Nuts and Soy: Peanuts, tree nuts, and soy products are well-known allergens that can be linked to eczema reactions.
Citrus Fruits and Tomatoes: Some individuals may find these acidic foods problematic due to salicylates and amines, which can increase itching. However, many people tolerate them well.
Processed Foods and Sugar: These highly inflammatory foods can worsen symptoms and should be limited.

It is crucial to work with a doctor or registered dietitian before starting an elimination diet, as improper restriction can lead to nutritional deficiencies. You should keep a food and symptom journal during this process to accurately track potential correlations.

Dyshidrotic Eczema and Metal Sensitivity

People with dyshidrotic eczema, a type that causes blisters on the hands and feet, may have sensitivity to nickel and cobalt. A low-nickel diet involves limiting foods such as whole grains, legumes, nuts, seeds, and chocolate. A doctor may recommend this targeted dietary approach if metal sensitivity is confirmed. For more information on managing this condition, consult resources from the American Academy of Dermatology Association.

Eczema-Friendly Diet Comparison

This table illustrates the difference between an anti-inflammatory, eczema-friendly diet and a typical Western diet, which is often high in inflammatory foods.


Feature	Anti-Inflammatory, Eczema-Friendly Diet	Typical Western Diet
Focus	Whole, unprocessed foods; high in fruits, vegetables, and healthy fats.	High in ultra-processed foods, refined grains, added sugars, and unhealthy fats.
Protein	Fatty fish (salmon, sardines), lean poultry, legumes, and nuts.	Red and processed meats, fried foods, and dairy.
Carbohydrates	Whole grains (quinoa, oats), sweet potatoes, and fiber-rich vegetables.	Refined grains (white bread, pasta), sugary snacks, and pastries.
Fats	Omega-3 rich oils (fish, flaxseed), olive oil, and avocado.	Trans fats, saturated fats from red meat and full-fat dairy.
Gut Health	Probiotic-rich fermented foods like kefir and sauerkraut.	Low in probiotics; high in artificial additives.

The Gut-Skin Connection

Research shows a strong connection between gut health and eczema, with many patients showing an imbalance of gut bacteria. A compromised gut can lead to increased inflammation throughout the body, including the skin. By focusing on foods that support a healthy microbiome—like probiotics and prebiotics (found in bananas, onions, garlic)—you can help reduce this internal inflammation. This makes nurturing your digestive system a powerful strategy for managing eczema.

Hydration and Lifestyle Beyond the Plate

Proper hydration is essential for maintaining a strong skin barrier, which is weakened in eczema patients. Drinking plenty of water helps keep your skin moisturized from the inside out, while topical moisturizers seal in moisture from the outside.

Beyond diet, managing stress is another critical factor. Stress can trigger or worsen eczema flare-ups. Relaxation techniques, regular exercise, and getting enough sleep all contribute to better overall health and improved skin condition. Consistency in skincare routines also remains paramount for managing eczema effectively.

Conclusion

There is no single definitive answer to what is the best diet for eczema because dietary triggers are unique to each individual. The most effective strategy involves a multi-pronged approach that focuses on reducing overall inflammation through an anti-inflammatory diet rich in whole foods, omega-3s, and antioxidants. Individuals can identify personal triggers through a carefully managed elimination diet under professional guidance. Supporting gut health with probiotics and maintaining proper hydration are also vital components of managing eczema through nutrition. Remember, diet is a supportive measure, and it should be used in conjunction with a comprehensive treatment plan developed with your healthcare provider.

You can find more information about eczema management on the National Eczema Association website.

Frequently Asked Questions

No, food does not directly cause eczema. However, in individuals who already have the condition, certain foods can trigger or worsen flare-ups due to allergic reactions or inflammatory responses.

An elimination diet involves removing suspected trigger foods for a period (e.g., 2-4 weeks) and then reintroducing them one by one to monitor for reactions. It is most effective under medical supervision to ensure it is done safely and to avoid nutritional deficiencies, especially in children.

Probiotics, which are beneficial gut bacteria found in foods like yogurt and kefir, may help support a healthy immune system and reduce inflammation associated with eczema. However, research on their effectiveness for treating eczema is mixed.

While dairy is a common allergen for some, it's not a universal trigger. Eliminating dairy is only recommended if you have a confirmed allergy or sensitivity. Fermented dairy, in fact, may contain beneficial probiotics.

Eczema is linked to an imbalance in the gut microbiome, which can lead to increased systemic inflammation. Improving gut health through a balanced, fiber-rich diet and probiotics can help manage this inflammation.

Drinking plenty of water is the best way to maintain skin hydration from the inside out, complementing the effect of topical moisturizers. Limiting sugary drinks and alcohol is also recommended as they can be inflammatory.

The Mediterranean diet is often recommended for eczema because it emphasizes anti-inflammatory foods like fruits, vegetables, whole grains, and healthy fats while limiting processed items. This eating pattern can help reduce overall inflammation in the body.