If you or your little ones are living with eczema, you know how relentless it can be. The itching, redness and irritation can take a toll - physically, emotionally and even socially. While there’s no one-size-fits-all solution, your diet can play a quiet but powerful role in how your skin behaves. Certain foods may soothe inflammation and support skin healing, while others could be sneaky triggers making things worse behind the scenes.
Here’s your skin-friendly guide to the best diet for eczema: what to fill your plate with, what to avoid and how to make gentle, effective changes that support your skin barrier from the inside out.
How Are Eczema and Diet Connected?
Eczema (also known as atopic dermatitis) isn’t caused by diet alone - but what you eat can influence flare-ups, inflammation and overall skin health. Because eczema is driven by a mix of genetics, immune system sensitivity and environmental factors, reducing inflammation and strengthening your skin barrier is key. And yes, food can help with both.
Think of nutrition as one of your skin’s unsung heroes - quietly building resilience, easing irritation and helping you feel more comfortable in your own skin.
Eczema-Friendly Foods That Support Skin Health
The good news? Many nutrient-rich foods are naturally calming and nourishing for sensitive skin. Start with these skin-supporting superstars:
➜ Omega-3-Rich Foods: Powerful anti-inflammatories that may help reduce redness, dryness and irritation.
What to eat: Salmon, sardines, mackerel, chia seeds, flaxseeds and walnuts.
➜ Colourful Fruits and Vegetables: These are packed with antioxidants that protect against skin damage and support repair.
What to eat: Blueberries, strawberries, spinach, kale, carrots, sweet potatoes and red capsicum. The more colour, the better!
➜ Probiotic-Rich Foods: A healthy gut can support a healthy skin barrier - and reduce inflammatory responses.
What to eat: Yogurt with live cultures, kefir, miso, kimchi, sauerkraut and my personal favourite - kombucha. Choose dairy-free versions if needed.
➜ Zinc-Rich Foods: Essential for skin healing and helps maintain the integrity of the skin barrier.
What to eat: Pumpkin seeds, lentils, chickpeas, quinoa and shellfish like oysters and crab.
➜ Vitamin E-Rich Foods: An antioxidant that keeps skin hydrated and helps reduce the risk of flare-ups.
What to eat: Almonds, sunflower seeds, hazelnuts and vitamin E-rich oils like wheat germ or avocado oil.
Common Foods That May Trigger Eczema
Some foods can aggravate inflammation or provoke allergic reactions—especially in individuals with eczema-prone or sensitive skin. Keep a food diary to help spot patterns.
Foods to consider limiting or avoiding:
➜ Dairy products (especially cow’s milk)
➜ Refined sugar and processed snacks
➜ Common allergens (e.g. eggs, soy, peanuts—consult your doctor)
➜ Nightshades (tomatoes, eggplants, potatoes, capsicum)
➜ Alcohol and excess caffeine
These aren’t universal triggers, but if flare-ups coincide with any of the above, it may be worth exploring alternatives or elimination under professional guidance.
Check with a Professional Before Making Major Changes
Every body (and every skin story) is different. If you’re considering cutting out food groups or managing eczema through diet, talk to a GP or dietitian. They can help you create a personalised plan that supports both your nutritional needs and your skin.
Salvida® friendly skin