Eczema & Diet: What to Eat, What to Avoid, and Why Healing Must Happen from the Inside Out?

If you’re living with eczema, chances are you’ve already noticed a connection between what you eat and how your skin behaves.

One food seems fine for someone else but triggers intense itching for you. Another is labelled “healthy,” yet your eczema flares every time you eat it.

This confusion often leads to frustration, strict food avoidance, and fear around eating. The truth is: Food plays a major role in eczema — but it is not the whole story.

To understand eczema properly, we need to look deeper than the skin.

What Is Eczema, Really?

Eczema (also known as atopic dermatitis) is a chronic inflammatory skin condition characterised by: Persistent itching Red, inflamed, or dry patches Cracks, oozing, or thickened skin in long-standing cases.

While eczema appears on the skin, it reflects internal imbalance — involving the immune system, gut health, inflammation, and even the nervous system. This is why topical creams, especially steroid creams, often provide temporary relief, but symptoms return once treatment stops.

How Diet Affects Eczema?

Diet has a powerful influence on eczema because it directly impacts: Inflammation levels in the body , Gut health and the microbiome.

Immune system responses to highly processed foods, excess sugar, fried foods, additives, and poor-quality fats leading to increase inflammation, making eczema harder to control. On the other hand, nutrient-rich, whole foods can: Support skin repair, Reduce inflammatory load & Improve immune resilience

That said, even nutritious foods can trigger eczema in some people.

Food Allergies vs Food Sensitivities:

This distinction is crucial. Food allergies cause immediate reactions and are easier to identify Food sensitivities cause delayed reactions — itching, redness, or eczema flares hours or even days late.

Most eczema-related food reactions are sensitivities, not allergies. This is why many people struggle to pinpoint their triggers and why blanket food rules rarely work long term.

Foods That Commonly Support Eczema Healing:

When tolerated well, the following foods tend to help calm eczema by reducing inflammation and supporting skin repair:

• Omega-3–rich foods (salmon, flaxseed oil) – help reduce inflammatory pathways
• Vitamin C–rich foods (bell peppers, strawberries, cauliflower) – support collagen formation and skin healing
• Vitamin E and zinc sources (sunflower seeds, almonds) – strengthen the skin barrier and immune function
• Bone broth – provides amino acids that support gut lining and skin regeneration
• Oats and oatmeal – offer fiber that supports gut health and immune balance
• Anti-inflammatory foods such as turmeric, blueberries, and red cabbage

These foods nourish the skin from within, which is essential for long-term improvement.

Foods That May Trigger Eczema in Sensitive Individuals:

Some foods contain naturally occurring compounds like salicylates, amines, and natural glutamates, which can increase itching and inflammation when the body is already sensitive or overloaded.

Common triggers include:

• Tomatoes
• Citrus fruits (especially oranges)
• Avocado Grapes and dried fruits
• Spinach, kale, broccoli
• Soy products
• Eggs
• Dairy
• Wheat
• Peanuts

It’s important to understand that these are not “bad” foods. They may simply not suit everyone during periods of active eczema.

Why Food Alone Is Often Not Enough?

Many people follow restrictive diets yet continue to experience eczema flares.

This happens because:

• The gut lining may still be compromised
• The immune system remains overactive
• The liver and detox pathways are overloaded

Chronic stress keeps the nervous system in fight-or-flight mode Without addressing these deeper layers, dietary changes can reduce symptoms — but not resolve the root cause.

The Role of Homeopathy in Eczema Healing:

Homeopathy plays a vital role in inside-out eczema healing. Rather than suppressing symptoms, homeopathic treatment works by:

• Regulating immune overreaction Supporting gut and digestive balance
• Improving detoxification pathways Reducing frequency and intensity of flares
• Addressing emotional and stress-related triggers

This makes homeopathy particularly effective for chronic, recurrent, and long-standing eczema, including eczema in children.

The Importance of Natural & Holistic Therapies:

Eczema rarely improves with a single intervention.

A holistic approach may include:

• Personalised dietary guidance
• Herbal and nutritional support
• Gentle, natural topical applications
• Lifestyle and sleep optimisation
• Stress regulation through breathwork, yoga, or mindfulness

Together, these therapies support the body’s innate ability to heal, rather than forcing short-term symptom control.

Why Inside-Out Healing Matters & Eczema is not the enemy — it is a signal.

If you have been dealing with Eczema symptoms, It tells us that your body is struggling internally and needs support.

When we focus on: Healing the gut, Calming inflammation, Balancing the immune system & Supporting detox pathways …the skin gradually stops expressing distress.

This is why inside-out healing is the foundation of lasting eczema relief.

A Note on Diet & Personalisation: Food plays a huge role in eczema management, and in many cases, dietary changes bring significant improvement.

The food lists shared in this blog are meant to provide a general overview: What often helps eczema , What commonly triggers flares. However, eczema is highly individual. This is why I make personalised dietary recommendations for my patients rather than following rigid, one-size-fits-all plans.

What aggravates eczema for one person may be completely fine for another.

To sum up this blog, Eczema improves most effectively when Diet is used wisely and individually Internal imbalances are addressed.

This blog is intended to educate and guide, not replace personalised care. If you’re struggling with persistent eczema or feel overwhelmed by conflicting advice, personalised treatment can make all the difference.

Feel free to reach out to me for  holistic eczema support.

Clinics located at Auckland, online consultations available.