Eczema can be frustrating. It shows up without warning, itches at the worst times, and can leave behind stubborn marks—especially on darker skin. While it’s often described as “red and inflamed,” that’s not always how it looks if you’re black. It might appear as dark brown, grey, or purple patches. Sometimes, the marks linger long after the itching stops.

Creams help, yes—but what you eat every day can also make a real difference.

Start With Your Gut

Your digestive system plays a role in how your body handles inflammation. When the balance in your gut is off, your skin may react. This doesn’t mean you need supplements or trendy products—just a few everyday changes.

Foods like plain yoghurt (without added sugar), kefir, and fermented vegetables such as sauerkraut support good gut bacteria. If you’re unsure about these, start with small amounts and see how your body responds.

Healthy Fats Matter

Dry skin needs support from the inside. Omega-3 fatty acids are known to help reduce irritation and improve the skin’s barrier. Fish like sardines and mackerel are affordable and rich in these healthy fats. You can also add small portions of flaxseeds or chia seeds to meals or smoothies if available.

Eat the Rainbow

Skin-friendly nutrients come from fresh, colourful fruits and vegetables. These foods contain antioxidants that help your body manage stress and fight off inflammation.

Try to eat more carrots, sweet potatoes, leafy greens, papaya, watermelon, and citrus fruits. You don’t need anything fancy—just mix in different colours and types during the week. They’re also great for hydration, which is key when dealing with dry, sensitive skin.

Don’t Rush to Blame One Food

Many people with eczema wonder if dairy, eggs, or peanuts are causing flare-ups. While some people do have food sensitivities, it’s important not to guess. Cutting out major food groups without proper guidance could do more harm than good.

If you suspect a certain food is making your eczema worse, try keeping a food diary. Write down what you eat and note how your skin feels in the following days. If you notice a pattern, talk to a doctor or dietitian before making changes.

Drink Water Often

Dehydration can make eczema worse. Make it a habit to sip water throughout the day, especially when it’s hot. Warm teas without sugar are a good option too.

Final Word

Eczema isn’t just about what you put on your skin—it’s also about what you put in your body. There’s no one-size-fits-all fix, but eating simple, balanced meals and paying attention to your body’s signals can help you manage it better. These small choices may not bring instant results, but over time, they can reduce flare-ups and help your skin heal.

In the rush of busy days and comforting meals, many of us overlook a crucial nutrient: protein. It’s not just for gym enthusiasts or bodybuilders. Protein helps your body produce hormones and keeps your immune system strong. Yet, many people aren’t getting enough—and they don’t even realise it.

Why You’re Tired Even After a Full Night’s Sleep

Have you ever felt lazy by mid-morning, no matter how much you slept the night before? The answer may be as simple as the fact that you’re not getting enough protein in your diet. Protein levels out your blood sugar, so your energy doesn’t drop later in the afternoon.

Your Nails and Hair Could Be Craving Protein

Have you noticed more hair fall or nails that break easily? Hair and nails are made of protein, therefore if protein-rich nourishment falls short, body will focus more on other essential body processes than nourishing nail and hair healthily and actively.

Feeling Weaker or Losing Muscle Despite Working Out?

If you’re feeling weaker even during your usual activities, your body might be breaking down muscle for energy. Protein is essential for building and repairing muscles. Without enough protein, you could start losing muscle instead of building it.

Always Hungry? Protein May Be the Missing Piece

If you find yourself still hungry right after eating, your meal may not have enough protein. Protein helps you feel full, while low-protein meals can leave you craving snacks or sweets.

Mood Swings or Anxiety? Your Brain Needs Protein Too

Felt stressed or irritable lately? Stress might not be the reason, but low protein consumption might be the offender as well. That’s because major brain chemicals like serotonin and dopamine that help stabilize your mood are made up of protein. When your body lacks protein, these chemicals’ levels go down, and you feel emotionally unstable or mentally drained.

Slow-Healing Wounds? Protein Could Help

You may not know that protein plays a key role in healing and repairing tissues. If wounds, bruises take longer than it needs to heal, and the other health issues aren’t the problems, it can be that your body lacks sufficient protein.

What You Can Do

Most people need about 0.8 to 1.2 grams of protein per kilogram of body weight each day, depending on age, activity level, and overall health. But many of us don’t get enough, especially if we skip meals or rely mostly on starchy foods

You don’t have to eat meat daily in order to stay healthy, according to Nigerian dietitian Tolu Ajibade. A few small adjustments to your meals will do. Serve beans alongside rice when cooking, snack on groundnuts or cashew nuts, or blend tofu into vegetable sauce or stir-fry. Those tiny changes will make a huge difference to your nutrition.

A Movement Towards Brain Foods

These days, more people are paying attention to what they eat, and you can see this in the variety of cereals, eggs, yoghurt drinks, and even fitness snacks in supermarkets and stores around you. While checking food labels is a good habit, health experts say eating well is more than just counting calories. It’s about choosing a balanced diet filled with whole, natural foods that keep both your body and your mind strong.

In Summary

Protein often doesn’t get the credit it deserves, but it plays a huge role in how well your body and brain function. If you’re unusually tired, irritable, or just “off,” your body might be yelling at you to eat more protein.

You watch what you eat, cutting back on sugary drinks and making healthier choices. But sometimes, your digestion still feels off—bloated after meals or sluggish throughout the day. It can be frustrating, especially when you’re doing your best. The truth is, it’s not just about eating less or more. What really matters is choosing foods that help your digestion work properly and support the good bacteria living in your gut.

Why Your Gut Matters

Your gut is where your body breaks down food and absorbs nutrients. It also hosts millions of bacteria that play a big role in keeping you healthy. When this balance is upset—whether by stress, medications, or processed foods—you might notice constipation, low energy, or mood changes. The good news is you can help restore balance by adjusting your diet.

Fermented Foods Help Good Bacteria

Fermented foods contain live bacteria that support your digestive system. Natural yogurt or kefir are great options. Eating these regularly can improve digestion and make your gut bacteria stronger.

Fibre Keeps Things Moving

Fibre is important for smooth digestion. It feeds the good bacteria and helps prevent constipation. Eating plenty of fruits, vegetables, whole grains, and beans will keep your digestion running smoothly.

Prebiotics Feed Your Gut Bacteria

Some foods contain fibres that your body can’t digest but that feed the good bacteria in your gut. Garlic, onions, bananas, and asparagus are good examples. Adding these to your meals helps your gut bacteria thrive.

Stay Hydrated

Water plays a key role in digestion. Staying hydrated helps your digestive system work properly. Unsweetened herbal teas can also be helpful. Try to avoid sugary drinks and sodas, which can upset your digestion.

Limit Foods That Cause Problems

Certain foods can disrupt your gut’s balance. Processed snacks, fried foods, sugary treats, and too much alcohol can make digestion harder. Enjoy these occasionally, but focus on whole, nutritious foods.

Pay Attention to How You Feel

If you often feel bloated or uncomfortable after eating, it might be time to look at what’s on your plate. You don’t need expensive supplements or special cleanses. Simple changes like adding probiotic foods, eating more fibre, and drinking plenty of water can make a big difference.

Start with these small steps. Your digestion—and your overall wellbeing—will thank you.