Eczema is a recurring skin condition that often flares up due to triggers like weather, stress, or food. Creams and ointments can help manage symptoms, but what you eat may also influence how often flare-ups happen, and how long they last.

It affects about 10% of people worldwide. It’s more common in children, often appearing before the age of five, but many adults experience it too, sometimes for the first time. Women report it slightly more often than men, possibly due to hormone shifts or regular use of skincare products.

Genetics play a role. If a parent has eczema, asthma, or allergies, the chances of developing eczema are higher. But genes aren’t the full story. Everyday habits, diet included, often shape how severe the condition becomes.

There’s no permanent cure. Some people outgrow it. Others manage it in cycles. For most, it’s about keeping flare-ups less frequent, less intense, and easier to live with.

Certain foods, especially those rich in healthy fats, antioxidants, and fiber, may help reduce low-grade inflammation and improve skin strength over time. What are they?

  1. Fatty Fish – Salmon, sardines, and mackerel are rich in omega-3 fats.

  2. Fermented Foods – Curd, kanji, kimchi, and miso contain beneficial bacteria that help balance digestion.

  3. Pumpkin and Sunflower Seeds – Both are natural sources of zinc, a mineral important for skin repair. Sunflower seeds also offer vitamin E, which helps keep skin hydrated.

  4. Fruits with Skin – Apples, cherries, and blueberries are packed with antioxidants. Eaten with the skin, they deliver more fiber, which may help the body respond better to environmental triggers.

  5. Turmeric – Often used in traditional Indian cooking to manage inflammation. Add it to dal, warm milk, or sabzi.

  6. Oats – Soaked or cooked oats are gentle on the stomach and contain compounds that may ease irritation from within.

  7. Leafy Vegetables – Spinach, kale, and methi provide folate, vitamin A, and other nutrients that help repair skin.

  8. Cold-Pressed Oils – Olive oil and virgin coconut oil add healthy fats that help skin retain moisture. A spoon a day, raw or in meals is often enough.

  9. Bone Broth – Slow-cooked broth contains collagen and gelatin. These may help restore overall skin texture and support recovery during flare-ups.

There are also some foods that are better avoided. For many people, refined sugar, processed oils, packaged snacks, and even dairy can trigger flare-ups. Everyone reacts differently, so it helps to notice patterns and stay consistent.

You don’t need a major overhaul. Additions matter more than restrictions. A spoon of curd with lunch, a handful of seeds in your roti dough, or turmeric in your chai are small changes but they can help build more stable skin over time.

Eczema rarely follows a straight line. But the food you eat gives you a daily lever to help your skin stay more stable.