Diet Plan For Eczema


Diet plan for eczema should include the right mix of foods. However, this is easier said than done. Anyone who has ever suffered from an allergy knows that it can be hard to find good alternatives. The importance of food doesn’t stop at making you full. Your diet actually plays an important role in ensuring your body stays in a top shape and remains healthy. You should start eating healthy if you want to maintain the perfect weight for your height.

Diet Plan For Eczema

Eczema, sometimes referred to as dermatitis, causes inflamed, irritated skin that is alternately dry and scaly or blistered and wet.

The direct causes of this common skin complaint are unclear as many different factors can contribute to an outbreak. Stress, fatigue, allergic reactions to chemicals or fabrics and even temperature can be to blame, but one of the most significant is diet.

Eczema can be triggered or alleviated by excluding or including different foods which may vary from one sufferer to another. However there are some foods that are distinctly bad news for anyone with eczema, and they fall mostly into the acidic food category (as opposed to the alkaline food category).

So, let’s take a look at the best diet for eczema.

How Can Our Diet Cause Eczema?

Often, eczema is caused by inflammation within the body. Essentially, inflammation is a good thing – it’s a natural immune response to infection, disease or foreign bodies that the body needs to fight or get rid of.

When we get a splinter in our finger, and the area goes red and warm, that’s our inflammatory immune response at work. If we get a fever as a result of a cold, again, that’s inflammation helping the body fight infection.

But sometimes, inflammation can build up, and become chronic. This can be caused by a poor acidic diet and lifestyle choices such as drinking alcohol regularly and smoking. By consuming acidic food, all our organs are under stress that leads to inflammation. Chronic inflammation can then lead to chronic inflammatory diseases such as type 2 diabetes and heart disease.

Chronic Inflammation and Eczema

Chronic inflammation can also lead to eczema. Eating pro-inflammatory acidic foods such as gluten, dairy products and animal proteins can make eczema prone skin flare up.

This is because certain foods can trigger the release of a type of white blood cells, called T cells, and also the release of an antibody called immunoglobulin-E, or IgE. Both T cells and IgE are part of the immune system and can be triggered by eating certain foods that the body mistakenly sees as a threat.

This then causes inflammation to build up, and leads to eczema flare ups in eczema prone skin.

Eczema and Food Allergies

Food allergies can also play a role in eczema flare ups, with the most common food allergies being to cow’s milk and other dairy products, eggs, wheat, soya and nuts.

A food allergy can be a serious condition and if you think you have one, it’s important to speak to your GP for testing. Avoiding the foods that you’re allergic to will help to keep your eczema under control.

Foods to Avoid for Eczema

Grains such as wheat, barley and rye are known to be some of the most common culprits, mainly because of the yeast and gluten content. Dairy products made from cow’s milk, particularly yoghurt and cheese, can also cause a reaction. Those with eczema can also benefit from avoiding sugary treats such as chocolate. Eggs seem to affect some sufferers and not others.

Some people also find that consuming soya products such as soya milk or tofu will make their eczema worse, whilst others notice flare ups after eating fish and shellfish.

So getting your eczema diet right can be tricky. To find out which suspected foods might be causing your eczema, eliminate them one at a time from your diet for at least a fortnight before reintroducing them to test the skin’s reaction.

An easier option is to get a food intolerance blood test which will tell you which foods you should avoid.  While this requires more of a financial investment it might help you get to the answers faster.

It’s advised that you consult a dietician first, before eliminating any foods from your diet on a long term basis for an eczema elimination diet. Eliminating bread and pasta for example, could put you at risk of becoming deficient in certain essential B vitamins and minerals.

So what are the anti-inflammatory foods that support eczema prone skin? What’s the best diet for eczema?

The Best Foods That Help Eczema

Certain foods are ideal for both supporting a healthy immune system, and for supporting eczema prone skin. They’re healthy, nutritious foods that are all recommended as part of a healthy diet, so there’s nothing special or outlandish when it comes to foods good for eczema. However, the alkaline diet, full of fresh fruits and vegetables and low on animal protein is considered the best.

They can also be useful alternatives when trying to replace sources of vitamins or alleviate symptoms. Here are a few of the best foods for eczema:

  • Green leafy cruciferous vegetables such as kale, cauliflower, broccoli and cabbage contain anti-inflammatory carotenoids and flavonoids that can reduce oxidative stress, which is a consequence of chronic inflammation. Other foods that are packed with antioxidant flavonoids that help to reduce inflammation are brightly coloured fresh fruits and vegetables, such as berries, citrus fruits, kiwis and red, orange and yellow peppers.
  • Buckwheat and quinoa are alternative grains that can replace high gluten grains such as wheat that are used to make pasta and bread.
  • If fish doesn’t cause a flare up of your eczema symptoms, oily fish such as herring, mackerel, sardines and salmon are an ideal source of omega-3 fatty acids that contain a powerful antioxidant known as astaxanthin. This can help to reduce inflammation in the body. Try to consume them at lunchtime to allow for digestion, and limit to 2-3 portions a week.
  • Almond and rice milk make excellent alternatives to dairy products.
  • High probiotic foods such as fermented goat yoghurts, tempeh, kombucha, kimchi and sauerkraut can also help to fight inflammation, leading to clearer skin.

Eczema Diet Plan Recipes

Here’s some of the best foods that help eczema go away, that make tasty, healthy and nutritious recipes.

  • For a healthy anti-inflammatory lunch that includes high levels of vitamin A, C and E to boost the immune system, try salmon with a salad of radishes, carrots and lettuce.
  • Sweet potatoes and green leafy vegetables served with fish or lean chicken and onions which are rich in skin friendly vitamin K can make a delicious evening meal.
  • Add green salad to each meal Drink 2-3 litres of alkaline water per day
  • A soup made from carrot and beetroot and flavoured with the powerful antioxidant spices turmeric and ginger, will benefit the skin by calming inflamed tissues.
  • Cakes can be baked from quinoa, a gluten-free flour and raisins.
  • Even eggs can be replaced by flax seeds and desserts can be made from carob flour, an alternative to chocolate.

Filling up on these fresh, whole foods means that you’ll be eating a healthy, wholesome diet, that could also have the knock on effect of helping to clear your eczema prone skin. You’ll need to give it some time, but hopefully, after a few months, you’ll start to notice the difference.

Supplements for the Relief of Eczema Symptoms

In addition to the best diet for eczema, there are also dietary supplements that can be helpful for supporting eczema prone skin.

  • Evening primrose oil is high in gamma linolenic acid (GLA), a fatty acid that supports healthy, hydrated, supple skin. GLA also has antii-nflammatory properties that helps to reduce angry, red, itchy swollen skin that can be common with eczema.
  • Omega-3 fish oils are also rich in fatty acids that have an anti-inflammatory effect on the skin.
  • Probiotics are the good bacteria that reside in our gut, helping to maintain a healthy gut and strong immune system. There is evidence that probiotics also have an antiinflammatory effect on the skin as well as helping to strengthen the skin’s natural barrier function.

Skincare for Eczema

Eczema sufferers can have great difficulty finding skin care products that don’t irritate them. Products such as Sönd’s alkaline Calming Hydration Day Cream and Overnight Replenishment Night Cream are created from natural ingredients, such as shea butter and coconut oil, that have soothing properties.

Sönd Skincare for eczema contains oils made from argan, sunflower and hemp and include pomegranate extract and Himalayan salts to help to revitalise and regenerate the skin.

Our skincare products have a high pH rating of 7.3, which incorporates greater amounts of oxygen to help repair the most sensitive skin and our ozonated olive oil also nourishes and protects the skin.

If the person is suffering from eczema he/she will try to do all that takes to stop the irritation and itching. The main issue with eczema is that there is no evidence that eczema is caused due to some specific food. But there are some people who say that their symptoms become worse after consuming a certain food. Therefore, it is advisable to have a proper healthy eczema diet.

It is very difficult to find out exactly what is making one’s skin condition flare. It is often hard to tell if the issue is with the food or any other triggers like, for example, stress.

Some people opt for elimination diet where they try to cut out one or more foods completely from their diet like eggs, paneer or cow’s milk. But there’s not much good evidence that the elimination diet helps the adults with the condition. Therefore until and unless it is proved that the specific food is causing the allergy, talk with the doctor before cutting out the entire food group or making other major changes in the eczema diet.

Diet Chart

Breakfast (8:00-8:30AM)Brussels Sprouts (1 cup) + Green Tea (1 cup)
Mid-Meal (11:00-11:30AM)1 Orange + Tender coconut water (1/2 cup)
Lunch (2:00-2:30PM)2 Chapati + Rajma (1 cup)
Evening (4:00-4:30PM)Veg. Soup (1/2 cup)
Dinner (8:00-8:30PM)Chapati (2) + Bottle gourd curry (1/2 cup) + Cod Liver Oil (1 capsule)/ 2 white til laddoo
Breakfast (8:00-8:30AM)Boiled Veg. Salad (carrots, broccoli, spring onions) 1 cup + Green Tea (1 cup)
Mid-Meal (11:00-11:30AM)2 Chikus + Tender coconut water (1/2 cup)
Lunch (2:00-2:30PM)Parboiled Rice (1 cup) + Fish oil (1/3rd cup) + Lentil soup (1/2 cup)
Evening (4:00-4:30PM)Sauteed Bell pepers-Spring Onions n Tomato (1/2 cup)
Dinner (8:00-8:30PM)Chapati (2) + Ridge gourd curry (1/2 cup) + 2 white til laddoo
Breakfast (8:00-8:30AM)Broccoli with Spring Onions n Mushroom soup (1 cup) + 3-4 Raisins
Mid-Meal (11:00-11:30AM)Pomegranate (1/2 cup) + Tender coconut water (1/2 cup)
Lunch (2:00-2:30PM)2 Chapati + Chickpeas (1/3rd cup) + Bitter gourd curry (1/3rd cup)
Evening (4:00-4:30PM)Tomato Soup (1/2 cup) + Toast (2 slices)
Dinner (8:00-8:30PM)Chapati (2) + Mix veg. curry (1/2 cup) + 2 white til laddoo
Breakfast (8:00-8:30AM)Oats meals with Strawberry (1 cup) + 1 Green Tea (1 cup)
Mid-Meal (11:00-11:30AM)Grapes (1/2 cup) + Tender coconut water (1/2 cup)
Lunch (2:00-2:30PM)Veg. pulav (1 cup) + Dum aloo (1/2 cup) + Roasted papad (1-2)
Evening (4:00-4:30PM)Chicken stew (1/2 cup)
Dinner (8:00-8:30PM)Chapati (2) + Snake gourd curry (1/2 cup)+ Cod Liver Oil (1 capsule)/ 2 white til laddoo
Breakfast (8:00-8:30AM)Boiled Corns n Carrots (1 cup) + Green Tea (1 cup)
Mid-Meal (11:00-11:30AM)1 Guava + Tender coconut water (1/2 cup)
Lunch (2:00-2:30PM)Parboiled rice (1 cup) + Fish Curry (1/2 cup) + Lentil soup (1/2 cup)
Evening (4:00-4:30PM)Sauteed Bell pepers-Spring Onions n Tomato (1/2 cup)
Dinner (8:00-8:30PM)Chapati (2) + Baked Carrot n Beetroot (1/2 cup) + 2 white til laddoo
Breakfast (8:00-8:30AM)Boiled Veg. Salad (carrots, broccoli, spring onions) 1 cup + Green Tea (1 cup)
Mid-Meal (11:00-11:30AM)1 Kiwi + Tender coconut water (1/2 cup)
Lunch (2:00-2:30PM)2 Chapati + Potato n Drumstick curry (1/2 cup)
Evening (4:00-4:30PM)Veg. Soup (1/2 cup)
Dinner (8:00-8:30PM)Chapati (2) + Spinach curry (1/2 cup) + Cod Liver Oil (1 capsule)/ 2 white til laddoo
Breakfast (8:00-8:30AM)Broccoli with Spring Onions n Mushroom soup (1 cup) + 3-4 Raisins
Mid-Meal (11:00-11:30AM)1 Apple + Tender coconut water (1/2 cup)
Lunch (2:00-2:30PM)Parboiled Rice (1 cup) + Red saag (1/3rd cup) + Lentil soup (1/2 cup) + Bottle gourd curry (1/2 cup)
Evening (4:00-4:30PM)Baked Tomato n Chicken (1/2 cup) + Green Tea (1 cup)
Dinner (8:00-8:30PM)Chapati (2) + Baked Pumpkin (1/2 cup) + Cod Liver Oil (1 capsule) + 2 white til laddoo

Food Items To Limit

  1. Citrus fruits.
  2. Dairy.
  3. Eggs.
  4. Gluten or wheat.
  5. Soy.
  6. Spices, such as vanilla, cloves, and cinnamon.
  7. Tomatoes.
  8. Some types of nuts.

Do’s And Dont’s

Do’s & Don’ts:

  1. An Elimination Diet Helps Stave Off Food Sensitivities : The most common foods that can cause allergic reactions are eggs, dairy, soy, peanuts, fish, corn, tomatoes, citrus and gluten products.
  2. Alkalizing the Body Brings Eczema Relief : Essentially, this means eating mainly vegetables and less meat, but make sure to choose organic sources since most produce are tainted with pesticides.
  3. Probiotics Give Your Immune System a Boost : Probiotics or “good bacteria” can help soothe inflammation and stimulate the body to produce antibodies and certain white blood cells that are vital for preventing the body from overreacting to allergens.
  4. Fend Off Eczema Symptoms With Krill Oil : Dry flakey skin and eczema are often signs of a deficiency in omega-3 fats. Fortunately, the omega-3 found in krill oil is beneficial for eczema patients in two ways: It can reduce dryness, redness, flaking and irritation associated with eczema. & It may have an anti-inflammatory effect that can help calm irritated skin, giving you a clearer complexion.
  5. Opt for Hypoallergenic Foods : Hypoallergenic fruits and vegetables, such as carrots, apples, pears, squash, cucumbers, kale, Brussels sprouts, celery, lettuce, zucchini, beets, bananas, blueberries, apricots and turnips, are generally considered safe for people with eczema.
  6. Oolong Tea as an Eczema Remedy : People with eczema who drank 3 cups of oolong tea felt relief from their itching in just one week. It also helps in treating diabetes and high cholesterol.

Food Items You Can Easily Consume

  1. Fish, a natural source of omega-3 fatty acids that can fight inflammation in the body.
  2. Foods high in probiotics, which are bacteria that promote good gut health. Examples include yogurt with live and active cultures, miso soup, and tempeh.
  3. Foods high in inflammation-fighting flavonoids. Examples of these include colorful fruits and vegetables, such as apples, broccoli, cherries, spinach, and kale.
  4. Banana: High in potassium.
  5. Beef or chicken broth: Provides skin-repairing amino acid glycine.
  6. Potato: Rich in fibre, potassium and vitamin C.
  7. Green onions: Rich source of vitamin K, important for healthy skin.
  8. Buckwheat: Gluten-free and has strong anti-inflammatory effect
  9. Rice milk: Low allergy and low in chemicals and considered eczema safe
  10. Mung bean sprouts: Strong alkalizing food

Foods to eat

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For people with eczema, eating certain foods can trigger the body to release immune system compounds that cause inflammation, which, in turn, contributes to an eczema flare-up. An anti-eczema diet is similar to an anti-inflammatory diet.

Examples of anti-inflammatory foods include:

  • Fish, a natural source of omega-3 fatty acids that can fight inflammation in the body. Examples of fish high in omega-3s include salmon, albacore tuna, mackerel, sardines, and herring.
  • Foods high in probiotics, which are bacteria that promote good gut health. Examples include yogurt with live and active cultures, miso soup, and tempeh. Other fermented foods and drinks, such as kefir, kombucha, and sauerkraut, also contain probiotics.
  • Foods high in inflammation-fighting flavonoids. Examples of these include colorful fruits and vegetables, such as apples, broccoli, cherries, spinach, and kale.

Eating more of these foods and cutting down on any trigger foods could help to reduce eczema flare-ups.

Elimination diet and foods to avoid

Food-sensitive eczema reactions will typically occur about 6 to 24 hours after a person eats a particular food. Sometimes, these reactions may be delayed even longer.

To determine what foods may be causing the reaction, a doctor will often recommend an elimination diet. This diet involves avoiding some of the most common foods known to cause eczema.

Before eliminating any foods, a person will need to slowly add each food type into their diet and monitor their eczema for 4 to 6 weeks to determine if they are sensitive to any particular food.

If a person’s symptoms get worse after adding a particular food to the diet, they may wish to consider avoiding it in the future. If a person’s symptoms do not improve when eliminating a food, they probably do not need to remove it from their diet.

Some common foods that may trigger an eczema flare-up and could be removed from a diet include:

  • citrus fruits
  • dairy
  • eggs
  • gluten or wheat
  • soy
  • spices, such as vanilla, cloves, and cinnamonTrusted Source
  • tomatoes
  • some types of nuts

A doctor may also recommend allergy testing. Even if a person is not allergic to a particular food, they may have sensitivity to it and could experience skin symptoms after repeat exposure. Doctors call this reaction food responsive eczema.

People with dyshidrotic eczema, which typically affects the hands and feet, may experience benefits from eating foods that do not contain nickel. Nickel is found in trace amounts in the soil and can, therefore, be present in foods.

Foods that are high in nickel include:

  • beans
  • black tea
  • canned meats
  • chocolate
  • lentils
  • nuts
  • peas
  • seeds
  • shellfish
  • soybeans

Some people with eczema also have oral allergy syndrome or sensitivity to birch pollen. This means they may have reactions to other foods, including:

  • green apples
  • carrot
  • celery
  • hazelnuts
  • pears

People with eczema are more prone to oral allergy syndrome and should speak to their doctor if they have a pollen allergy or experience mild allergic reactions to the above foods.


Importance of a Balanced Diet

Eating a healthy diet is all about feeling great, having more energy, improving your health, and boosting your mood. Good nutrition, physical activity, and healthy body weight are essential parts of a person’s overall health and well-being.

There’s no questioning the importance of healthy food in your life. Unless you maintain a proper diet for a healthy body, you may be prone to diseases, infection, or even exhaustion. The importance of nutritious food for children especially needs to be highlighted since otherwise they may end up being prone to several growth and developmental problems. Some of the most common health problems that arise from lack of a balanced diet are heart disease, cancer, stroke, and diabetes. 

Being physically active manages many health problems and improves mental health by reducing stress, depression, and pain. Regular exercise helps to prevent metabolic syndrome, stroke, high blood pressure, arthritis, and anxiety.

What falls under a balanced diet? 

A balanced diet includes some specific healthy food groups under it: 

  • Vegetables such as leafy greens, starchy vegetables, legumes like beans and peas, red and orange vegetables, and others like eggplant
  • Fruits that include whole fruits, fresh or frozen fruits but not canned ones dipped in syrup
  • Grains such as whole grains and refined grains. For example, quinoa, oats, brown rice, barley, and buckwheat
  • Protein such as lean beef and pork, chicken, fish, beans, peas, and legumes 
  • Dairy products such as low-fat milk, yogurt, cottage cheese, and soy milk 

A wide variety for the selection of food choices should be from each of five food groups in the specific amounts recommended. These food sources from each food group provide a similar amount of key micro and macro-nutrients to meet the body requirements.

A balanced diet typically contains 50 to 60 percent carbohydrates, 12 to 20 percent protein, and 30 percent fat. All the organs and tissues need proper nutrition to work effectively by consuming the right amount of nutrients and calories to maintain an ideal weight. The overall health and well-being of a person are dependent on good nutrition, physical exercise, and healthy body weight.

A proper meal pattern is a complete combination of food ingredients, food items and quantities required for breakfast, lunch, snack, and dinner for each specific age group. All you need is protein for your muscle mass and blood cells which brings oxygen and nutrients to your muscles.

The body requires quality carbohydrates, lean protein, essential fats and fluids accompanied by regular exercise in maintaining physical health and well-being.

These are effective in preventing excess weight gain or in maintaining weight loss but healthier lifestyles are also associated with improved sleep and mood. Physical activity particularly improves brain-related function and outcomes.

As with physical activity, making small changes in your diet can go a long way to attain the ideal body weight. Consuming the right kind of carbohydrates is important. Many people rely on the simple carbs found in sweets and processed foods.

Fruits and vegetables are rich sources of natural fiber, vitamins, minerals, and other compounds that your body needs to function properly. They’re also low in calories and fat. Unsaturated fats may help reduce inflammation and provide calories.

The importance of a healthy lifestyle

It’s not just a balanced diet that’s enough but also healthy practices of eating. Some of them which you can follow are: 

  • Eat-in smaller portions – You can do this by eating in small bowls to trick your brain into thinking it to be larger portions. 
  • Take time to eat – Not rushing your meals in between other work but taking the time to nourish your meals can send signals to your brain that you’ve had enough food necessary for functioning. 
  • Cut down on snacks – Unhealthy snacks are a strict no as they hamper your hunger. Switching to healthy bite-sized food can help. 
  • Curb emotional eating – Binge eating can be extremely harmful. Using it to relieve yourself from stress, sadness, or anxiety may affect your health. Instead, you can use healthier alternatives to beat negative emotions. 

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