Diet and eczema

Food does not “cause” eczema, and there is no single eczema diet that works for everyone. However, what you eat can influence inflammation, gut comfort, sleep, energy, and overall wellbeing, all of which can affect how your skin feels day to day. A simple starting point is to aim for a mostly whole-food diet and reduce ultra-processed foods that tend to be higher in refined carbohydrates, added sugars, saturated fats, and fried ingredients.

Many people find their skin feels calmer when meals are built around plenty of colourful vegetables and fruit, wholegrains, legumes, nuts and seeds, and oily fish. These foods are generally rich in fibre, antioxidants, and healthy fats. Fibre is also helpful for gut health, because it supports healthy bowel function and feeds beneficial gut bacteria.

Nutrients to include more often

You do not need to “supplement” unless advised by your doctor. Focus on food sources first.

• Omega-3 fats: salmon, sardines, trout, chia seeds, flaxseeds, walnuts

• B vitamins: legumes, nuts and seeds, mushrooms, leafy greens, avocado, wholegrains

• Vitamin A (beta-carotene): carrots, pumpkin, sweet potato, dark leafy greens, yellow/orange vegetables

• Vitamin E: almonds, sunflower seeds, hazelnuts, avocado, tahini

• Zinc: oysters and other seafood, pumpkin seeds, sesame seeds, legumes, oats, nuts

• Selenium: seafood, eggs, wholegrains, garlic, onion, Brazil nuts (small amounts)

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Important: Some of these foods are not suitable for younger children, and others are common allergy foods (for example nuts, sesame, fish). Always follow age-appropriate safety and allergy advice, and speak with your GP, dermatologist, or a dietitian if you are unsure.

Eating patterns some people explore

Elimination diets

Elimination diets can be useful when a specific food trigger is strongly suspected, especially if there are immediate symptoms such as hives, swelling, vomiting, or breathing changes. For eczema alone, elimination diets should be approached cautiously, because removing foods unnecessarily can increase nutrition risk, particularly in children. If you try one, remove one food or food group at a time for around three weeks, keep a symptom diary, then reintroduce it to confirm whether it truly makes a difference. This is safest with dietitian support.

Going gluten-free

Gluten-free eating is essential for people with coeliac disease, and some people with diagnosed gluten sensitivity also report symptom improvement. If you suspect coeliac disease, speak with your GP before cutting gluten, because testing is most accurate while you are still eating gluten.

Mediterranean-style eating

A Mediterranean-style pattern (vegetables, fruit, legumes, wholegrains, olive oil, nuts, fish, and minimal processed foods) is a practical option for many families. It is not an “eczema diet” as such, but it is a balanced way to reduce ultra-processed foods and increase fibre and healthy fats.

Dyshidrotic eczema considerations

Some people with dyshidrotic eczema explore reducing dietary nickel or cobalt. Evidence is limited, and it is not appropriate for everyone, but if flares are persistent and you suspect a link, discuss it with a dietitian. Vitamin C-rich foods (capsicum, oranges, strawberries, broccoli, tomatoes) are nutritious inclusions regardless.

Ultimately, the best “eczema diet” is one that is balanced, enjoyable, and sustainable, while also being tailored to your triggers, allergies, and life stage.