What to Eat If You Have Eczema

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.