Living with eczema as a young children, teen and adult can be quite challenging, with its unpredictable flare-ups and annoying symptoms.

Eczema, also known as atopic dermatitis, affects millions of adults worldwide, causing dry skin, itchy, and inflamed skin that can be both physically and emotionally taxing.

While there is no cure for eczema there are many strategies at your disposal to make sure it’s under control.

In recent years, there has been growing research on the significant impact that a healthy diet can have on your skin health.

Many adults find that particular food can trigger or worsen their eczema symptoms, while others may have a healing effect.

This has led to elimination diets, the celery juice craze and even the carnivore diet.

In this easy to follow along blog post, we will explore eczema diet plan for adults and how taking a holistic approach can be the difference you are looking for.

Understanding Eczema and Its Triggers

Image by djvstock on Freepik

Before we jump into a sample eczema diet plan, it’s important to understand what eczema is.

Eczema is an inflammatory skin condition

While the exact cause of eczema is still being research, it is a result of a combination of factors: genetic, environmental, nutrition, lifestyle and immune system factors.

Understanding the triggers that can worsen your eczema symptoms is an important role in clearing your skin.

A. Types of Eczema:

  1. Atopic Dermatitis: This is the most common form and typically appears in childhood. Most kids do outgrow it but when prescriptions are used early on and aggressively, it can follow them into adulthood.
  2. Contact Dermatitis: Contact dermatitis happens when the skin comes into contact with an irritant or allergen. Common triggers include certain metals, cosmetics, and household chemicals.
  3. Other Types: Eczema can also show up in other forms, such as nummular eczema (coin-shaped patches), dyshidrotic eczema (blistering on the hands and feet), and seborrheic dermatitis (scaly patches on the scalp and face).

B. Common Eczema Triggers:

Environmental Factors: Dry air, low humidity, exposure to harsh weather, pollution, heavily contaminated or chlorinated water, mould can worsen eczema symptoms.

  1. Stress: Emotional stress and anxiety can flare up eczema symptoms through the release of stress hormones, which can trigger inflammation and immune system responses.
  2. Food Allergies and Sensitivities: Certain foods can be a trigger for eczema flares. Common food triggers include dairy products (cow’s milk), gluten, eggs, nuts, shellfish, excess sugar, food colouring and preservatives.
  3. Chemical Irritants: Harsh chemicals, fragrances, and dyes found in skincare products, detergents, and household cleaners can irritate the skin and cause flare ups.

Being aware of these triggers is important for individuals with eczema so they can audit their life and see where they can reduce their exposure.

By identifying and avoiding triggers, you can reduce the frequency and severity of eczema flare-ups and be in better control of your eczema symptoms.

Role of Diet in Eczema Management

Image by pch.vector on Freepik

While diet alone may not be the main contributor of eczema, there are certain foods that have been identified as possible triggers for flare-ups.

It’s important to understand how your specific diet and nutrition can increase or decrease your inflammation, immune function and overall skin health.

A. Connection Between Diet and Inflammation:

  1. Inflammatory Foods: Certain foods can increase inflammation in the body. These include fast food high in refined sugars, saturated fats, trans fats, artificial additives and preservatives.
  2. AntiInflammatory Foods: Consuming foods high in anti-inflammatory foods can help reduce inflammation and can help bring relief to eczema symptoms. These foods include fresh fruits, vegetables, whole grains, nuts, seeds, and healthy fats.

B. Impact of Certain Foods on Symptoms of Eczema:

  1. Common Trigger Foods: Some individuals may have food or chemical sensitivities or allergies that can trigger flare-ups. Common foods include dairy products, gluten-containing grains (wheat, barley, rye), eggs, nuts, and shellfish.
  2. Individual Variability: It’s important to remember that not everyone will react the same way. Some individuals may find relief by eliminating specific foods from their diet, when it makes no differences to someone else.

C. Importance of Identifying and Eliminating Trigger Foods:

  1. Keeping a Food Diary: Keeping a food journal can help you identify patterns between your nutrition and flare-ups. By tracking your food intake and any symptoms, you might be able to pinpoint potential trigger foods.
  2. Elimination Diet: An elimination diet requires you to temporarily remove common trigger foods from the diet and then slowly reintroducing them back, one at a time while monitoring for any reactions. This can help identify specific foods that may be causing you to flare up.

By understanding how your nutrition can impact eczema inflammation and immune function, you can make informed decisions about your food choices to support your overall skin health and manage your symptoms and flare ups.


Fundamentals of an Eczema-Friendly Diet


Image by vector4stock on Freepik

An eczema-friendly diet focuses on foods that help decrease inflammation, support your skin and minimizes the risk of triggering a flare-up

By following these general guidelines below, you can create your own meal plan that supports your overall well-being and helps manage your eczema symptoms.

A. Anti-Inflammatory Diet Must Haves:

  1. Omega-3 Fatty Acids:
    1. Include foods high in omega-3 essential fatty acid, such as fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts.
    2. Omega-3 fatty acids have anti-inflammatory properties and will help decrease inflammation in the body.
    3. If you don’t like fish, you can take dietary supplements in the form of fish oil
  2. Foods High in Antioxidants:
    1. Consume lots of fresh organic fruits and vegetables rich in antioxidants, such as berries, leafy greens, carrots, and bell peppers.
    2. Antioxidants help protect the body from stress and inflammation.
  3. Probiotic-Rich Foods:
    1. Include probiotic-rich foods in your eating plan to support gut health and immune system.
    2. Yogurt, kefir, sauerkraut, kimchi, and kombucha are great sources that can help maintain a healthy gut bacteria.

B. Foods to Avoid or Minimize:

  1. Common Allergens:
    1. Identify and avoid common food allergens that may trigger your eczema.
    2. These include dairy products, gluten (wheat, barley, rye), eggs, nuts, and shellfish.
  2. Processed Foods and Refined Sugars:
    1. Decrease your consumption of processed foods, sugary snacks and beverages, as they can increase inflammation and may worsen eczema symptoms, especially itching.
    2. Choose whole foods and unprocessed foods whenever you can.
  3. Acidic Foods:
    1. Some people with eczema find that acidic foods, such as citrus fruits, tomatoes, and spices, can trigger their skin and worsen symptoms.
    2. Use a food journal to track if acidic foods are causing you to flare up.
  4. Spicy Foods:
    1. Capsaicin which is in spicy foods such as chili peppers and hot sauces, can make your eczema worse.
    2. Use a food journal to track if spicy foods are causing you to itch and flare up more.

C. Hydration Tips:

  1. Drink Plenty of Water:
    1. Staying hydrated is important for maintaining healthy skin and supporting the body’s natural waste elimination processes.
    2. Try to drink at least 1.5 to 2L of filtered water per day,
      1. On hot days or where you’ve done physical activity, you’ll need to drink more

By incorporating these fundamentals into your nutritional plan, you can create your own eczema-friendly diet that will support your skin health, decrease inflammation and minimizes flare-ups.

Experiment with different foods and track how they affect your eczema symptoms while adjusting your diet as you see fit.


*This post contains affiliate links. This means, at no additional cost to you, if you purchase the product, I will receive a commission. These commissions help pay for website hosting, keeping it ad-free and to spread the word on clearing eczema!


Eczema Diet Plan for Adults Inspiration

Image by pikisuperstar on Freepik

Here are 5 simple eczema recipes you can get started with today.

*Remember to always modify for your own allergies and sensitivities to avoid any allergic reaction!


1. Organic Wild Caught Grilled Salmon with Steamed Vegetables and Quinoa

fish with onions and asparagus

    • Ingredients:
      • Organic Salmon
      • Your choice of vegetables (such as sweet potatoes, broccoli, carrots, and asparagus)
      • Quinoa
      • Olive oil
      • Lemon juice
      • Salt and pepper
    • Instructions:
      • Season your salmon pieces with lemon juice, salt, and pepper
      • Let it marinate for at least a few hours
      • Then grill until cooked through.
      • Steam your organic mixed vegetables until tender.
      • Cook quinoa according to package instructions.
      • Serve grilled salmon with steamed vegetables and quinoa.
      • Drizzle with a little olive oil.
      • Enjoy!


2. Organic Chicken and Vegetable Stir-Fry with Brown Rice

fried chicken on yellow rice

    • Ingredients:
      • Organic pasture raised chicken breast, sliced thinly
      • Your choice of vegetables (bell peppers, snap peas, carrots)
      • Garlic, minced
      • Ginger, grated
      • Coconut Aminos (Soy sauce alternative)
      • Brown rice, cooked
      • Olive oil
    • Instructions:
      • Heat olive oil in a pan, add minced garlic and grated ginger, then sauté until fragrant.
      • Add your organic sliced chicken breast into the pan and cook until well done.
      • Add your assorted organic vegetables and stir-fry until tender.
      • Season with coconut aminos to taste.
      • Serve over cooked brown rice.


3. Vegetable Lentil Soup

soup in white ceramic bowl

    • Ingredients:
    • Instructions:
      • Heat olive oil in a pot, sauté minced garlic until golden.
      • Add your chopped onions, carrots, and celery, cook until softened.
      • Add lentils and vegetable broth.
      • Bring it to a boil, then simmer until lentils are tender.
      • Stir in spinach and cook until wilted.
      • Season with salt and pepper to taste.


4. Organic Turkey and Avocado Wrap

a group of coins in a cup

    • Ingredients:
      • Coconut Wraps
      • Organic Sliced turkey breast
      • Avocado, mashed
      • Spinach leaves
      • Hummus
    • Instructions:
      • Lay out a tortilla, spread a layer of mashed avocado and hummus.
      • Layer with sliced turkey breast and spinach leaves.
      • Roll up the tortilla tightly, then slice into halves or thirds.
      • Warm up on a panini press or skillet


5. Oatmeal with Berries and Almond Milk

a bowl of oatmeal with strawberries and bananas

    • Ingredients:
      • Oats
      • Almond milk (or any non-dairy milk)
      • Organic mixed berries (such as strawberries, blueberries, raspberries)
      • Honey (optional)
      • Chia seeds (optional)
    • Instructions:
      • Cook rolled oats with almond milk according to package instructions.
      • Top with mixed berries, a drizzle of honey, and chia seeds for added nutrition.

These recipes incorporate anti-inflammatory ingredients such as omega-3 fatty acids, fruits, vegetables, and whole grains, which can be crucial for clearing your skin.

These recipes help you stay hydrated and while avoiding common trigger foods like dairy, gluten, and ultra processed foods.


Need More Than an Eczema Diet Plan for Adults?

Image by storyset on Freepik

Most times, managing eczema not only takes an eczema diet plan but also lifestyle changes.

It takes a little bit of extra work to manage a chronic skin condition like eczema.

Leaky gut, food allergy testing, allergy sensitivity can be very overwhelming on the healing journey.

But you don’t have to do it alone!

Work with a Certified Nutritional Eczema Coach today and get your skin back on track.

Book your free call today and feel confident in your skin in 3-4 months or less!