Eczema Diet: The Best and Worst Foods for Managing Flare-Ups

Eczema, also called atopic dermatitis, is a chronic skin condition that causes redness, dryness, itching, and inflammation. While genetics, environment, and immune function play important roles, diet is increasingly recognized as a factor that can either ease or worsen flare-ups. Some people notice that certain foods trigger itching or inflammation, while others find relief from nutrient-rich, anti-inflammatory diets.
Food is not the sole cause of eczema, but it can directly influence skin health and immune responses, making dietary adjustments an important part of eczema management.

Why Diet Matters in Managing Eczema

The connection between what we eat and how our skin responds comes down to inflammation and immune reactions. Eczema is an inflammatory condition, and many flare-ups are worsened by foods that stimulate inflammation, disrupt gut health, or trigger allergic responses (1).
On the other hand, foods rich in omega-3 fatty acids, antioxidants, probiotics, and vitamins can help soothe skin, strengthen the skin barrier, and reduce the frequency of flare-ups. Following an eczema-friendly diet isn’t about restriction alone—it’s about nourishing the body with healing foods.

Skin-Friendly Foods to Include in an Eczema Diet

When living with eczema, eating foods that strengthen your skin barrier, reduce inflammation, and support your immune system can make a noticeable difference. Below are some of the best categories of foods to include, along with details on how they work and how to add them to your diet.

1. Fatty Fish

Why it helps: Fish like salmon, mackerel, sardines, and tuna are excellent sources of omega-3 fatty acids. Omega-3s help reduce inflammation in the body, which can directly soothe irritated skin and prevent flare-ups (2).

How to include: Aim for at least two servings per week. Grilled salmon with vegetables, sardine salads, or tuna in olive oil are good options. For vegetarians, flaxseeds, chia seeds, and walnuts provide plant-based omega-3s.

2. Probiotic-Rich Foods

Why it helps: Probiotics restore healthy gut bacteria, which play a major role in immune balance and inflammation. Since eczema is often linked to an overactive immune system, improving gut health may reduce flare-ups (3).

How to include: Try yogurt with live cultures, kefir smoothies, sauerkraut as a side dish, or kimchi with rice bowls. For children, probiotic-rich yogurt can be an easy daily snack.

3. Vitamin E Sources

Why it helps: Vitamin E is a powerful antioxidant that protects skin cells from oxidative stress and supports skin healing. It also helps maintain moisture, which is critical for eczema-prone skin that tends to dry out easily (4).

How to include: Snack on almonds, add sunflower seeds to salads, or use avocado in sandwiches and smoothies. A handful of nuts or seeds daily can boost vitamin E intake.

4. Vitamin C-Rich Foods

Why it helps: Vitamin C supports collagen production, which strengthens the skin barrier, making it less vulnerable to irritation. It also acts as an antioxidant, reducing free-radical damage (5).

How to include: Eat oranges, strawberries, blueberries, or kiwi for snacks. Bell peppers, broccoli, and leafy greens are excellent savory options. Try a colorful salad with citrus dressing for a vitamin C boost.

5. Quercetin-Containing Foods

Why it helps: Quercetin is a plant flavonoid with strong anti-inflammatory and antioxidant properties. It also acts like a natural antihistamine, helping reduce allergic reactions that may worsen eczema (6).

How to include: Apples, blueberries, kale, onions, and broccoli are rich in quercetin. Add blueberries to breakfast oatmeal, or toss onions and kale into stir-fries.

6. Whole Grains and Legumes

Why it helps: Whole grains and legumes provide dietary fiber, which promotes gut health by supporting beneficial bacteria. A healthy gut microbiome has been linked to reduced eczema severity (7).

How to include: Choose brown rice, quinoa, oats, or whole wheat bread instead of refined grains. Lentils, chickpeas, and beans make excellent high-fiber, protein-rich meals.

7. Healthy Oils and Fats

Why it helps: Healthy fats support the skin barrier and reduce dryness. Oils like olive oil are rich in antioxidants, while coconut oil has antimicrobial properties that may benefit skin health (8).

How to include: Use extra virgin olive oil in cooking and salads. Add coconut oil sparingly in curries or as a cooking base. Avocado oil is another great option.

8. Hydration-Boosting Foods

Why it helps: Eczema-prone skin loses moisture quickly, so hydration is key. Water-rich foods complement fluid intake, keeping skin supple (9).

How to include: Cucumbers, watermelon, celery, and zucchini all have high water content. Add cucumber slices to water, or snack on watermelon in summer for extra hydration.

Key takeaway: A nutrient-rich, anti-inflammatory diet won’t cure eczema, but it can significantly reduce flare-ups, itching, and skin dryness while supporting overall health. The goal is to nourish your skin from the inside out.

Foods That May Worsen Eczema Symptoms

Certain foods can act as triggers for some individuals with eczema. While triggers vary, some of the most common culprits include:

• Dairy products: Milk, cheese, and yogurt can worsen symptoms in sensitive individuals.
• Eggs: A common food allergen linked to flare-ups.
• Gluten and wheat: Can trigger inflammation in some people with eczema.
• Soy products: Another potential allergen that may worsen skin irritation.
• Processed foods and refined sugar: Increase inflammation and may worsen itching.
• Nightshade vegetables (tomatoes, eggplants, peppers, potatoes): Sometimes linked to flare-ups in sensitive individuals.

Not everyone reacts to the same foods, so keeping a food diary can help identify personal triggers.

Is There a Standard Eczema Diet Plan?

There is no single “one-size-fits-all” eczema diet. Instead, it’s about tailoring food choices to your body’s unique responses. A nutritionist or dermatologist may recommend:

• Anti-inflammatory diets focusing on whole foods, fresh fruits, vegetables, and omega-3-rich proteins.
• Elimination diets to identify specific food triggers.
• Probiotic-focused diets to improve gut-skin health.

The best approach is to personalize your eating habits while working with a healthcare provider.

Dyshidrotic Eczema and the Role of Elimination Diets

Dyshidrotic eczema is a form of eczema that affects the hands and feet, causing itchy, fluid-filled blisters. For some, certain foods (like nickel-rich foods, dairy, or gluten) can worsen symptoms.
An elimination diet involves temporarily removing suspected trigger foods and slowly reintroducing them while monitoring symptoms. While effective, elimination diets should be done under medical guidance to avoid nutrient deficiencies.

Gluten-Free Diets and Eczema: Is There a Connection?

Research suggests that some people with eczema, particularly those with gluten sensitivity or celiac disease, may experience relief on a gluten-free diet (10). Eliminating wheat, rye, and barley may reduce inflammation and skin irritation in these cases.
However, not everyone benefits from going gluten-free. It’s important to confirm gluten sensitivity before removing it from your diet unnecessarily.

What Science Says About Food and Eczema

• A study published in the Journal of Allergy and Clinical Immunology found that children with food allergies are more likely to experience severe eczema (11).
• Research in Nutrients (2019) highlighted the role of probiotics in reducing eczema severity by improving gut microbiota (12).
• Another study in Dermatitis (2017) suggested omega-3-rich diets reduce inflammation, potentially easing eczema symptoms (13).

While evidence supports dietary influence, more studies are needed to confirm the exact mechanisms.

Final Thoughts

Eczema is a complex condition influenced by genetics, immune function, and lifestyle—but diet undeniably plays a role in managing symptoms. Adding anti-inflammatory, nutrient-rich foods and avoiding common triggers like dairy, gluten, and processed foods may significantly reduce flare-ups.
There’s no universal eczema diet, but working with a healthcare professional to tailor your food choices—whether through elimination diets, probiotics, or anti-inflammatory eating—can make a real difference in skin health and quality of life.