Dealing with eczema often feels like navigating an unpredictable journey, where the quest for relief can be like a cat and mouse type of game.

As someone intimately familiar with the challenges of eczema, both professionally as a Certified Holistic Practitioner and personally, I understand the frustration and discomfort it can bring.

In our pursuit of healthy skin, it’s crucial to adopt a holistic perspective, acknowledging the interconnectedness of our lifestyle, diet, and skin health.

This blog post aims to shed light on an area of eczema management that is sometimes overlooked: the role of healing foods.

So, join me as we explore five recipes for eczema meticulously crafted to support individuals navigating the challenges of mild, moderate, severe eczema and topical steroid withdrawal.


Understanding Eczema and Diet:

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Eczema, or atopic dermatitis, is more than just a skin condition—it’s a manifestation of internal imbalances that often find their roots in diet and lifestyle.

While conventional treatments focus on topical solutions, a holistic approach delves deeper into addressing the underlying causes.

When we look at eczema or even topical steroid withdrawal holistically, we want to put the mind, skin and body in a nuturing environment.

We want to provide our body with the right vitamins and minerals so it can clear itself from dry, red and itchy skin.


A. Connection Between Diet and Eczema:

The old adage “you are what you eat” couldn’t be more true when it comes to managing eczema.

Scientific studies have increasingly highlighted the link between certain dietary choices and the severity of eczema symptoms.

Foods rich in inflammatory agents, such as processed sugars, dairy, and gluten, have been known to exacerbate skin conditions.

On the flip side, a diet rich in anti-inflammatory foods is a great way to significantly reduce eczema flares.


B. Common Eczema Triggers:

  1. Processed Sugars: Refined sugars contribute to eczema inflammation in the body, potentially triggering or worsening eczema symptoms.
    1. Steering clear of sugary snacks and desserts is a crucial step in managing this condition.
  2. Dairy Products: Many individuals with eczema find relief by reducing or eliminating dairy from their diet.
    1. Lactose and casein, found in dairy, can be inflammatory for some people.
  3. Gluten-Containing Foods: Gluten, a protein found in wheat and other grains, can be a culprit for eczema flare-ups in certain individuals.
    1. Exploring a gluten-free grain like quinoa may be beneficial.


C. Introduction to the Healing Power of Specific Ingredients in the Recipes:

As we embark on our journey, it’s essential to understand the healing properties of the ingredients we’ll be using in the following healing easy recipes.

From omega-3 fatty acids that boast anti-inflammatory powers to turmeric’s potent antioxidant and anti-inflammatory effects, each ingredient is carefully chosen to nourish the skin and soothe the symptoms of eczema.

In the next sections, we’ll dive into five recipes for eczema designed to incorporate these skin-loving ingredients, turning your kitchen into a place of support for your body.


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5 Recipes for Eczema


Recipe 1: Omega-3 Packed Smoothie

Delicious strawberry, mulberry and blueberry smoothie garnished with fresh berries and mint in glass. soft focus. beautiful appetizer pink raspberries, well being and weight loss concept.

Our journey into eczema-friendly foods and recipes begins with a delicious and nutritious omega-3 packed smoothie.

Omega-3 essential fatty acid, found in abundance in fatty fish like salmon and chia seeds, are well known for their anti-inflammatory properties.

Incorporating these essential fats into your diet can play a pivotal role in reducing inflammation, strengthening your immune system and combating dry skin and sensitive skin.


B. Ingredients:

  1. Chia Seeds:
    • Chia seeds are an excellent option, boasting a high omega-3 content.
  2. Mixed Berries:
    • Berries are not only delicious but also packed with antioxidants, which contribute to overall skin health and protection against free radicals.
  3. Spinach or Kale:
    • Leafy greens like spinach or kale add a nutrient boost with vitamins and minerals that support skin health.
  4. Almond or Coconut or Rice or Buckwheat or Hemp Milk:
    • Plant based dairy-free alternative, not only enhances the creaminess of the smoothie but also provides additional nutrients without the potential inflammatory effects of dairy.

C. Step-by-Step Preparation Guide:

  1. Combine the chia seeds, mixed berries, spinach or kale, and plant based milk in a blender.
  2. Blend until smooth and creamy.
  3. Pour into a glass and savor the refreshing taste of your healing packed smoothie.


Recipe 2: Anti-Inflammatory Turmeric Soup

Top view yummy cream soup with seeds

As we continue our journey to soothe eczema through nutrition, our next recipe introduces a golden elixir of healing—Anti-Inflammatory Turmeric Soup.

Turmeric, with its active compound curcumin, is celebrated for its powerful anti-inflammatory and antioxidant properties.


B. Ingredients:

  1. Turmeric:
    • The star ingredient, turmeric, provides the distinctive color and therapeutic benefits.
    • Opt for fresh turmeric root for maximum potency.
  2. Ginger:
    • Adding a spicy kick, ginger complements turmeric with additional anti-inflammatory and digestive benefits.
  3. Sweet Potatoes:
    • Sweet potatoes, rich in beta-carotene, add a touch of sweetness and contribute to skin health.
  4. Coconut Milk:
    • Coconut milk not only enhances the creaminess but also provides healthy fats that nourish the skin.

C. Cooking Instructions and Seasoning Tips:

  1. Begin by sautéing chopped turmeric and ginger in a pot with a dash of olive oil.
  2. Add diced sweet potatoes and stir to coat them with the aromatic spices.
  3. Pour in coconut milk and vegetable broth, allowing the mixture to simmer until the sweet potatoes are tender.
  4. Blend the soup until smooth or leave it chunky, depending on your preference.
  5. Season with salt and pepper, and garnish with fresh herbs like cilantro.


 Recipe 3: Gut-Healing Probiotic Bowl

Front view of glasses with yogurt and breakfast cereals

The intricate connection between gut health and skin conditions, including eczema, has garnered increased attention in recent years.

A balanced and thriving gut microbiome plays a crucial role in modulating the body’s inflammatory responses, potentially influencing the course of eczema.

This is why incorporating probiotic-rich foods is another key element to clearing your skin.


B. Ingredients:

  1. Greek Yogurt or Coconut Yogurt:
    • Rich in probiotics, yogurt supports a healthy gut microbiome.
    • Choose Greek yogurt for a dairy option or coconut yogurt for a plant-based alternative.
  2. Berries:
    • Berries add a burst of antioxidants, contributing to overall skin health.
  3. Flaxseeds or Chia Seeds:
    • These seeds are excellent sources of omega-3 fatty acids, promoting anti-inflammatory effects.
  4. Granola, optional:
    • Opt for a low-sugar and whole-grain granola to add crunch and additional nutrients.

C. Assembling the Bowl and Variations:

  1. Spoon the yogurt of your choice into a small bowl.
  2. Top it with a generous serving of fresh berries, ensuring a variety of colors for diverse nutrients.
  3. Sprinkle flaxseeds or chia seeds for added omega-3 goodness.
  4. Finish with a sprinkle of granola for texture and a touch of sweetness.

Variations: You can customize your Gut-Healing Probiotic Bowl with additional toppings like nuts, seeds, or a drizzle of honey.


Recipe 4: Avocado and Salmon Salad

Grilled salmon fillet with fresh vegetable salad generated by AI

Avocados, often hailed as a superfood, bring a wealth of benefits to the table, particularly for skin health.

Packed with essential fatty acids, vitamins, and antioxidants, avocados provide nourishment that can contribute to managing eczema symptoms.


B. Ingredients:

  1. Fresh Salmon:
    • A rich source of omega-3 fatty acids, salmon supports anti-inflammatory processes in the body.
  2. Avocado:
    • Avocados provide healthy monounsaturated fats, vitamin E, and antioxidants—all beneficial for skin health.
  3. Leafy Greens:
    • Choose a variety of leafy greens like spinach, arugula, or mixed salad greens for a nutrient boost.
  4. Olive Oil or Coconut Oil or Avocado Oil Dressing:
    • Olive oil, Coconut oil or Avocado oil adds a touch of richness and contributes heart-healthy fats to the salad.

C. Instructions for Preparing the Salad:

  1. Grill or bake the fresh salmon until cooked to your liking.
  2. Assemble a bed of leafy greens in a salad bowl.
  3. Slice the avocado and arrange it over the greens.
  4. Flake the cooked salmon and place it on top of the salad.
  5. Drizzle the olive oil or coconut oil dressing over the salad, ensuring a light and even coating.


Recipe 5: Calming Chamomile Tea Elixir

Holding old fashioned whiskey glass indoors generated by AI

Chamomile, renowned for its calming properties, extends its soothing embrace not only to your nervous system but potentially to your eczema-prone skin as well.

Stress and anxiety are known triggers for eczema flare-ups, and incorporating calming elements into your routine can play a significant role in managing this skin condition.


B. Ingredients:

  1. Chamomile Tea:
    • Opt for high-quality chamomile tea bags or loose chamomile flowers for an authentic and therapeutic experience.
  2. Raw Honey:
    • Raw honey adds a touch of sweetness and contributes potential anti-inflammatory and antimicrobial properties.
  3. Lemon Juice:
    • A squeeze of fresh lemon not only enhances the flavor but also provides a dose of vitamin C and antioxidants.

C. Brewing Instructions and Additional Tips:

  1. Boil water and pour it over the chamomile tea bag or flowers in a cup.
  2. Allow the tea to steep for 5-10 minutes, depending on your desired strength.
  3. Remove the tea bag or strain the flowers.
  4. Add a spoonful of raw honey and a squeeze of lemon.
  5. Stir gently and enjoy the calming elixir.

Additional Tips: Consider incorporating this tea into your evening routine to promote relaxation before bedtime.


Recap of the Healing Recipes

A tray of ingredients including a variety of ingredients including a bowl of lemon, beans, and a bowl of lemon.

These delicious recipes for eczema above serves as more than a delightful dish—it’s a step towards embracing a lifestyle that prioritizes the well-being of your skin from the inside out.

As we wrap up, let’s recap these new recipes and it’s benefits for eczema management.


  1. Omega-3 Packed Smoothie: A refreshing blend of omega-3-rich ingredients to calm inflammation and nourish your skin.
  2. Anti-Inflammatory Turmeric Soup: A golden elixir infused with the anti-inflammatory power of turmeric to soothe eczema symptoms.
  3. Gut-Healing Probiotic Bowl: A vibrant bowl promoting gut health through probiotics, recognizing the gut-skin connection.
  4. Avocado and Salmon Salad: A nutrient-packed salad combining the goodness of omega-3s from salmon and the skin-loving properties of avocados.
  5. Calming Chamomile Tea Elixir: A soothing beverage that not only calms the nervous system but also potentially benefits eczema-prone skin.


If you are thinking of doing an elimination diet or some sort of eczema detox programs, make sure your body is ready and prepared for it.

Here are 6 Things You Need to Know Before a Detox.

Lastly, if you are someone who loves order and structure from a book, check out Karen Fischer’s Eczema Detox: The low-chemical diet for eliminating skin inflammation.

It’s an eczema diet cookbook that talks about food allergies, food allergens, natural ingredients, common triggers and even vegan recipes.

If you need a simple recipe, a healthy recipe and healthy food ideas for eczema, this book has it all.

This was the first book I bought to help me get started.

It’s an amazing book to start or even get you over the hump on your skin clearing journey.


Need More Recipes?

Recipe book concept illustration

If you are looking for more recipes for eczema, check out my other post here: 7 Eczema Diet Recipes that Helped My Coaching Clients.

But sometimes, you need a little bit more than recipes.

Foods and supplements will take you very far!

But sometimes you are stuck or your healing has slowed down.

This is the perfect time to work with a Certified Nutritional Practitioner (CNP) like myself.

As a Eczema and TSW Warrior, a Skin Health Coach and a CNP, I know just the right strategies that will get you over the hump.

Through my 1:1 XZMA Coaching Program, I’m able to work with you and figure out your blind spots on the healing journey.

I create a specific eczema diet plan, protocol and meal plan to follow, tailored just for you.

If you are interested, book your free skin health audit today to learn more!

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