Hello Eczema and TSW Warriors!
As your dedicated Skin Health Coach and Certified Holistic Nutritionist, I’m excited to guide you through connection between eczema and food allergy.
It’s more than just a skin condition—it’s a signal from your body, asking you to take a closer look at what’s happening on the inside.
Think of your skin as a reflection of what’s happening on the inside.
While topical treatments can provide temporary relief, they aren’t a long term solution.
The secret to truly managing atopic dermatitis usually lies in your nutrition and lifestyle.
An allergic reaction, food allergies or sensitivities can play a pivotal role in your flare ups, and understanding this connection can help you find long lasting relief and healthier skin.
In this post, I’ll walk you through an eczema allergy food list how, guide you on what to avoid, and help you find a nutrition plan that supports healing your skin.
Eczema Allergy Food List
Let’s jump into the most common food allergies you should be aware of.
Avoiding these trigger foods can make a significant difference to your skin’s health and overall well-being.
Firstly, what exactly are food triggers?
These are foods that can irritate your skin or trigger an eczema flare-up.
Although triggers can vary from person to person, some common culprits consistently stand out.
Dairy Products
Dairy is one of the common culprits when it comes eczema flare-ups.
Cow’s milk, cheese, yogurt, and other dairy products are delicious, but they flare up your sensitive skin.
Eczema sufferers find that reducing or eliminating dairy from their diet made their skin clearer with fewer flare-ups.
Especially in North America, the quality of milk is low due to how cows are raised and fed with antibiotics and low quality food.
If you are hesitant about eliminating or reducing your dairy intake, try finding organic milk, cheese and yogurt from a local farm.
Eggs
Eggs are another potential trigger to look out for.
While they are an excellent source of protein, they can also be inflammatory.
Pay attention to how your skin reacts after consuming eggs and consider finding alternative sources of protein if you notice a pattern.
You may also want to see if switching to pasture raised, cage free and antibiotic free eggs are tolerated better by your skin.
Gluten
Gluten can also be a silent trigger to eczema individuals.
Found in wheat, barley, and rye, gluten can cause inflammation and worsen symptoms of eczema.
If you suspect this might be a trigger, you might want to consider a gluten-free diet to see if your skin improves.
Soy
Soy products like tofu, soy milk, and soy sauce can sometimes trigger eczema as well.
Keep an eye on your skin’s reaction when you eat soy and try eliminating it if you see a correlation.
Nuts and Seeds
Though nuts and seeds are very healthy and nutritious, they can be problem for eczema individuals.
Tree nuts like almonds, walnuts, and hazelnuts, as well as seeds like sunflower and sesame, might trigger a reaction for some people.
Monitor your symptoms and avoid nuts and seeds if you find they cause flare-ups.
Shellfish
Shellfish, including shrimp, crab, and lobster, can be a strong allergen and trigger eczema flare-ups in sensitive individuals.
If shellfish are part of your diet and you’re experiencing symptoms, it might be worthwhile to remove them to see if there’s improvement.
Citrus Fruits
Citrus fruits are full of vitamins and minerals but they are also acidic in nature and potentially irritating to those with sensitive skin.
Lemons, oranges, grapefruits, and other citrus fruits can sometimes increase eczema symptoms.
If you find acidic foods to be problematic, try swapping them with gentler fruits like berries or melons.
Remember, everyone’s body is different, and what triggers one person’s eczema might not affect another.
This is why it is important to keep track of your flares ups and what you eat through a food journal.
By avoiding your triggers, you’ll be well on your way to managing your eczema more effectively.
Make sure you save this eczema allergy food list for future references!
Nutrition Guidelines
Finding your way to clearer and healthier skin isn’t just about what you apply on your skin —it’s also what you put inside your body.
Don’t worry though, I’m here to guide you through some simple and powerful nutritional guidelines that can make an actual difference in clearing your skin.
Balance is Key
Rule number one…everything in moderation.
Topical steroids. Supplements. Your favourites. And so on.
A diet rich in a variety of nutrients will support your skin’s barrier, helping it repair itself and stay strong. Try to follow these simple principles:
- Eat the Rainbow:
- Aim to eat a variety of colours as each of the colours brings its own set of vitamins and antioxidants that are important to your for skin health.
- Focus on Whole Foods, Single Ingredients:
- Processed foods most often than not contain additives and preservatives that will cause you to flare up sooner or later.
- Whole foods like fresh produce, organic lean meats, and whole grain
- Stay Hydrated:
- Water, herbal teas, smoothies, freshly squeezed juices and soups are your skin’s best friends.
- Hydration helps in maintaining skin elasticity and barrier function while helping remove toxins.
Make sure you are eating from all the food groups to ensure that your diet is well balanced.
Anti-Inflammatory Diet
Inflammation is often the villain in your skin health journey.
But, anti-inflammatory foods can help you in the fight against calmer skin, frequent flare-ups, support your immune system and reduce itchy skin.
Consider incorporating these specific foods your diet:
- Fatty Fish:
- Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are known for their remarkable anti-inflammatory properties.
- Remember to always buy these organic and/or wild caught.
- If you aren’t a fan of eating fish, you can also supplement with fish oil.
- Check out Pure Encapsulations EPA/DHA Essentials if you are need of fish oil supplements. I’ve used this Professional brand for myself and my XZMA Coaching Clients
- Olive Oil:
- Extra virgin olive oil is another great source of anti-inflammatory fats.
- Drizzle this over your salads and other dishes to get a healthy dose of healthy fats.
- Lucini Extra Virgin Olive Oil
- Turmeric:
- This golden spice contains curcumin, a powerful anti-inflammatory compound.
- Add a pinch to curries, marinated meats, soups, stews and even smoothies.
- FGO Organic Turmeric Powder w/Curcumin, from India
Low Glycemic Diets
Research findings has shown that high blood sugar levels can cause inflammation, increase itching and ultimately, make eczema worse. Therefore, paying attention to the glycemic index (GI) of the foods you eat can be helpful:
- Whole Grains:
- Choose whole grains like quinoa, brown rice, wild rice, couscous and whole wheat instead of refined grains.
- Legumes and Beans:
- These are excellent low-GI sources of protein and fiber.
- Avoid Fast food, processed foods and sugary Beverages:
- Soft drinks, energy drinks, and even fruit juices can spike your blood sugar levels.
- Stick to water or herbal teas instead.
- Always read labels and see how much sugar it contains
Be Mindful of Dairy and Gluten
While not everyone with eczema is sensitive to dairy or gluten, some people may find relief when reducing or even eliminating these foods. It’s worth keeping an eye out:
- Dairy Alternatives:
- If you suspect dairy is a trigger, try alternatives like almond, coconut, or oat milk. Just be sure they are fortified with calcium.
- You may even want to switch organic, pasture raised, grass fed milk to see if that makes a difference
- Gluten-Free Grains:
- If gluten might be an issue, switch out conventional pasta and bread for gluten-free options like rice, millet, and quinoa.
- Enter amazon link!
Remember, everyone’s body is unique.
What works wonders for someone else might not work for you.
It’s all about experimenting and finding the right balance for YOU.
The Role of Elimination Diets
Elimination eczema diet is not just a buzzword in the social media world these days—they can be super helpful for identifying and managing eczema triggers.
Think of yourself as Sherlock Holmes and this is your mission – to find the triggers that are causing your flare ups.
However, elimination diets are not for the faint of heart.
It can be frustrating and difficult, so only start with one food trigger first.
Be patient with yourself.
What Is an Elimination Diet?
An elimination diet involves removing certain suspected food triggers from your diet for a certain period and then reintroducing them one by one.
This helps you find exactly which foods are causing your flare ups.
Some start this journey after taking a food sensitivities test.
However, these tests can cause more confusion than already. So I would avoid taking this test for the time being.
The best thing you can do is start with the eczema allergy food list and work through it, one trigger at a time.
How to Get Started
- Consult a Professional:
- Before starting, it’s important to talk to a healthcare provider, a Certified Nutritional Practitioner or an Eczema/TSW Coach.
- They will help tailor your nutrition to your specific needs and make sure you’re still getting all the nutrients your skin and body needs.
- Elimination Phase:
- This phase usually lasts about 3-6 weeks.
- You’ll need to cut out ONE suspected food trigger.
- Common culprits include dairy, gluten, nuts, soy, and certain fruits.
- Reintroduction Phase:
- After the elimination phase, you’ll reintroduce that one food and see how your skin and body react.
- Keep a detailed food diary [INSERT YOUR JOURNAL HERE] to note any reactions your skin might have.
What to Look Out For
As you reintroduce the first food you cut out, pay close attention to your skin.
Signs that a food might be triggering eczema include:
- Increased itching and redness
- New or worsening rashes
- Swelling or hives
Be Patient, and Listen to Your Body
Elimination diets require experimentation, patience and commitment but the knowledge you gain will be invaluable for long-term eczema management.
Remember, everyone’s body is unique, and what works for someone else might not work for you.
Trust your journey, and most importantly, trust your gut and your body’s signals.
Before you run out a by a bunch of dietary supplements, I actually urge you not too.
By buying common and generic supplements that are “recommended” for skin, you might be delaying your healing.
It’s always a good idea to work with a Practitioner to get targeted and specific supplements after an assessment.
Your Skin Health Coach can further guide you through an eating plan, supporting your gut health,
Final Thoughts
I hope this eczema allergy food list is a helpful resource on your healing journey.
Other than the ones you react to immediately or found out through a skin prick test or allergy testing, finding what foods you are sensitive to is like a cat and mouse game.
There is work involved.
But it could be the trick that helps you progress on the skin healing journey.
If you have more questions about an elimination diet OR you want to avoid elimination diets completely, but still clear your skin…
I highly recommend booking a FREE discovery call with me below to see if the XZMA Coaching Program is the right fit for you.