Plant-Based Diet: Quick Fix For Eczema?

Eczema is a chronic, inflammatory skin condition that affects up to 10% of children and young adults, and 2–5% of all people worldwide. While there is no cure for eczema, many sufferers turn to lifestyle interventions such as diet changes to manage their symptoms.

There is some evidence to suggest that a plant-based diet may help to relieve eczema. For example, a 2001 study of 20 eczema patients found that a strict plant-based diet reduced inflammation and immune response, and dramatically reduced symptoms. However, there is no conclusive evidence that this approach works for everyone.

This paragraph introduces the topic of how a plant-based diet may help to alleviate eczema symptoms for some sufferers. It provides an overview of eczema and its prevalence, highlights the lack of a cure, and discusses the potential benefits of a plant-based diet for managing the condition.

How can a plant-based diet help with eczema?

Eczema is a common skin disorder that affects millions of people worldwide. It is a chronic, inflammatory skin condition that affects up to 10% of children and young adults, and 2-5% of all people worldwide. While there are many treatments for eczema, including hygiene practices, identifying and avoiding personal triggers, and corticosteroids, they don't always work.

A plant-based diet may help with eczema by reducing inflammation and improving overall skin health. Here are some ways in which a plant-based diet can help with eczema:

Reducing Inflammation

Inflammation is a key characteristic of eczema. A plant-based diet can help reduce inflammation in the body, thereby improving eczema symptoms. A 2018 study found that adding vegetables, especially organic ones, to the diet was associated with improved eczema symptoms. Another study from 2001 showed that a strict plant-based diet reduced inflammation and immune response markers in eczema patients, leading to a dramatic reduction in symptoms.

Supporting Gut Health

Eczema is often linked to food allergies and gut health. A plant-based diet can help support gut health by providing prebiotic and probiotic foods, such as fermented foods and those high in fibre. These foods promote a healthy balance of gut bacteria, which may help reduce eczema flares.

Eliminating Common Food Triggers

Common food allergens such as dairy, eggs, and shellfish are eliminated on a plant-based diet. By avoiding these potential triggers, individuals may experience a reduction in eczema symptoms.

Reducing Processed Foods

A whole food, plant-based diet eliminates processed foods, which are pro-inflammatory. Reducing the consumption of processed foods may help to reduce inflammation and improve eczema symptoms.

Providing Essential Nutrients

A plant-based diet is rich in nutrients that support skin health and the immune system. These include omega-3 fatty acids, fibre, vitamins E and D, and probiotics.

While a plant-based diet may not be a cure-all for everyone with eczema, it has shown promising results in some cases. It is important to note that everyone's experience with eczema is unique, and dietary changes should be made under the guidance of a healthcare professional to ensure adequate nutrition.

What foods help with eczema?

There is no one-size-fits-all diet for eczema, and no food will cure it. However, certain foods may help reduce symptoms by supporting your overall health.

Anti-inflammatory foods

Eating anti-inflammatory foods may help to reduce the uncomfortable, itchy flare-ups associated with eczema. Fatty fish, such as salmon, sardines, albacore tuna, herring, and mackerel, are all good options. These fish are high in omega-3 fatty acids, which are anti-inflammatory and can help alleviate the dry skin that comes with an eczema flare-up.

Probiotic-rich foods

Probiotic-rich foods such as yoghurt, miso soup, tempeh, kefir, kombucha, and sauerkraut may also be beneficial. Probiotics affect your gut bacteria and help support a strong immune system, which may help reduce flare-ups or allergic reactions.

Vitamin C and flavonoid-rich foods

Vitamin C is an antioxidant that helps protect your body from allergic responses. Flavonoids are natural compounds that give many flowers, fruits, and vegetables their rich colour. They are also powerful antioxidants that may lower inflammation in your body. Fruits and vegetables high in vitamin C and flavonoids include bell peppers, oranges, strawberries, cauliflower, pineapple, mangoes, apples, broccoli, cherries, blueberries, spinach, and kale.

Potassium-rich foods

Potassium is another inflammation-fighting food that can help reduce eczema symptoms. Bananas, avocados, acorn squash, sweet potatoes, white beans, and salmon are all high in potassium.

Skin-protecting and skin-building foods

Some foods have high skin-protecting and skin-building values. These include green onions (high in vitamin C), buckwheat (great for those with allergies), beef or chicken broth (provides the skin-repairing amino acid glycine), and oats (contain vitamin E and silica).

Mediterranean diet

The Mediterranean diet emphasises whole foods, plant-based foods, and lean protein over processed foods. It typically also limits the consumption of red meat and alcohol. While there is little research supporting the benefits of the Mediterranean diet for eczema, the omega-3 fatty acids and quercetin (a plant-based flavonoid) present in the diet may help.

Elimination diet

If you are unsure what is causing your flare-ups, you can try an elimination diet. This involves removing potential food triggers from your diet and slowly adding them back in, one by one, to monitor symptoms. Common food triggers for eczema include milk, eggs, wheat/gluten, soy, tomato, and certain types of nuts.

What foods trigger eczema?

There is no one-size-fits-all diet for eczema, and many factors outside of diet can trigger eczema flare-ups. However, certain foods are more likely to contribute to flare-ups for some people. These include:

• Ultra-processed foods
• White flour products
• Nightshades, like peppers, tomatoes, and aubergine/eggplant
• Nuts
• Milk and dairy products
• Wheat
• Eggs
• Soy
• Citrus fruits
• Gluten
• Spices such as cloves, cinnamon, and vanilla
• Canned meats
• Chocolate
• Seeds
• Beans
• Peas
• Shellfish
• Some black teas

For those with dyshidrotic eczema (characterised by tiny blisters on the hands and feet), exposure to nickel and cobalt may trigger or worsen symptoms. Many foods may contain these metals in trace amounts, including:

• Whole grains, including wheat, oats, and buckwheat
• Legumes such as chickpeas and soy products
• Nuts and seeds, especially Brazil nuts and flaxseeds
• Meat, especially liver and other organ meats
• Dairy products, including milk
• Fruits and vegetables such as cantaloupe and potatoes

How to identify your triggers

If you have food sensitivities, you may experience a reaction somewhere between 30 minutes to several days after ingesting a trigger food. To identify your triggers, you can try an elimination diet, in which you remove potential triggers from your diet and then slowly add them back in one at a time, monitoring your symptoms. It is important to work with a dietitian to ensure you get enough nutrients during this process.

What are the benefits of a plant-based diet for eczema?

Eczema is a chronic, inflammatory skin condition that affects up to 10% of children and young adults, and 2-5% of all people worldwide. While there is no cure for eczema, and medical treatments do not always work, some people have found relief from their symptoms by adopting a plant-based diet.

The link between diet and eczema

There is some evidence to suggest that eczema may be linked to food allergies, with up to 30% of people with eczema also having a food allergy. Common food allergens that can trigger eczema include milk, eggs, soy, peanuts, tree nuts, wheat, fish, and shellfish.

The benefits of a plant-based diet for eczema

A plant-based diet can help with eczema by eliminating some common food triggers and allergens, such as dairy, eggs, and shellfish. Plant-based diets are also typically rich in anti-inflammatory and antioxidant-rich foods, which can reduce inflammation and improve skin health.

Specific foods that may help with eczema

In addition to eliminating potential allergens, there are certain foods that may be particularly beneficial for people with eczema. These include:

• Vitamin D-rich foods: Vitamin D supplementation has been shown to reduce eczema symptom severity in adults.
• Vitamin E: A potent antioxidant that has been shown to reduce inflammatory compounds in patients with eczema.
• Omega-3 fatty acids: Found in fatty fish and nuts, omega-3 fatty acids are important for maintaining healthy skin and can help reduce inflammation.
• Probiotics: Probiotic-rich foods such as yogurt, sauerkraut, and kimchi can support a healthy gut microbiome and a balanced immune system, which may help improve eczema symptoms.
• Fibre: Fibre-rich foods such as legumes, whole grains, nuts, seeds, fruits, and vegetables can support the growth of good" gut bacteria, which may help reduce eczema flares.

Individual experiences with a plant-based diet for eczema

Several individuals have reported improvements in their eczema symptoms after switching to a plant-based diet. For example, one person's severe eczema almost completely disappeared after they adopted a whole foods, plant-based approach, while another person's eczema rashes completely went away within three months of switching to a plant-based diet.

Considerations

While a plant-based diet may be beneficial for some people with eczema, it is important to note that it is not a cure-all and may not work for everyone. It is also important to ensure that a plant-based diet meets all nutritional needs, as nutritional deficiencies can lead to skin problems. Consulting with a healthcare professional or dietitian before making any major dietary changes is recommended.

How can I start a plant-based diet for eczema?

A plant-based diet may help alleviate eczema symptoms, but it is important to note that there is no one-size-fits-all solution, and dietary changes should be made with the guidance of a healthcare professional.

Understanding Eczema

Eczema, or atopic dermatitis, is a chronic skin condition that causes itching, flaking, swelling, and inflammation. While the exact causes are unknown, it often occurs alongside other allergic diseases and can be triggered by food allergies, stress, and environmental factors.

The Plant-Based Diet Approach

A plant-based diet focuses on whole, nutrient-dense foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds, while eliminating potential allergens and inflammatory foods. This approach may help manage eczema by reducing inflammation, supporting gut health, and boosting the immune system.

Getting Started

• Consult a healthcare professional: Before making any significant dietary changes, speak with a doctor or dietitian to ensure your nutritional needs are met and to rule out any underlying conditions.
• Identify potential triggers: Keep a food journal to track what you eat and any eczema symptoms. This can help identify specific foods that may be triggering your eczema.
• Eliminate potential allergens: Work with your healthcare team to gradually eliminate suspected allergenic foods from your diet, such as dairy, eggs, shellfish, or common food allergens like soy, peanuts, and tree nuts.
• Increase anti-inflammatory foods: Incorporate more anti-inflammatory foods into your diet, such as fatty fish (salmon, mackerel, tuna), nuts and seeds (flaxseeds, chia seeds, walnuts), and plant oils (flaxseed oil, soybean oil, canola oil).
• Focus on gut-friendly foods: Include fermented foods like sauerkraut, kimchi, tempeh, and plant-based yogurt, as well as high-fibre foods such as legumes, whole grains, fruits, and vegetables. These support a healthy gut microbiome, which is linked to improved eczema symptoms.
• Consider supplements: Discuss with your doctor the possibility of taking supplements such as vitamin D, vitamin E, or omega-3 fatty acids, which have been linked to improved eczema symptoms in some studies.
• Avoid inflammatory foods: Stay away from processed foods, saturated and trans fats, nightshades (tomatoes, eggplants, potatoes), and any personal food allergens identified through testing or elimination diets.
• Manage stress: As stress can trigger or exacerbate eczema, find healthy ways to manage it, such as through exercise, meditation, or stress-reduction techniques.
• Be mindful of environmental triggers: Avoid known environmental triggers, such as certain personal care products, fabrics (wool, synthetic fibers), and indoor/outdoor air pollutants.
• Patience and consistency: Give your body time to adjust to the new diet, as it may take several weeks or months to see improvements in your eczema symptoms.

Remember, always seek professional advice before making significant dietary changes, and be mindful of any individual food allergies or sensitivities.

Frequently asked questions