Eczema (atopic dermatitis) is a chronic inflammatory skin condition characterized by dry, itchy, inflamed skin. If you have eczema, you've probably wondered whether certain foods make your flare-ups worse—and whether dietary changes could help.
The relationship between food and eczema is complex and highly individual. While some people find clear connections between specific foods and skin flare-ups, others see no dietary impact. This guide will help you understand what U.S. government health data tells us about food-eczema connections and how to systematically identify whether diet plays a role in YOUR eczema.
Understanding Eczema and Inflammation
Eczema is fundamentally an inflammatory condition involving immune system problems, damage to the skin's protective barrier, environmental triggers, and genetic factors.
Food can potentially influence eczema through several mechanisms:
- True food allergies (immediate immune reactions)
- Food sensitivities (delayed reactions that may take 24-72 hours to appear)
- Inflammatory effects of certain dietary patterns
- Nutrient deficiencies affecting skin health
Common Food Triggers for Eczema
Certain foods are more commonly associated with eczema flare-ups:
Most Commonly Reported Triggers
Dairy products - Milk, cheese, yogurt, and butter are frequently reported triggers
Eggs - One of the top allergens, particularly in children with eczema
Wheat/Gluten - May trigger flare-ups in sensitive individuals
Nuts - Tree nuts and peanuts are common allergens
Soy - Another frequent allergen, especially in children
Fish and shellfish - Can trigger reactions in sensitized individuals
Nightshade vegetables - Some people report reactions to tomatoes, peppers, eggplant, and potatoes
The Histamine Connection
Some people with eczema react to high-histamine foods:
- Aged cheeses
- Fermented foods
- Cured meats
- Alcohol (especially red wine)
- Leftover foods
The Nutrient Factor: Supporting Skin Health from Within
While avoiding trigger foods gets most attention, ensuring adequate nutrition is equally important. Several nutrients play crucial roles in skin health and immune function.
Zinc: Essential for Skin Health
According to the NIH Office of Dietary Supplements Zinc Fact Sheet, zinc is involved in numerous aspects of how cells function in your body and is required for approximately 100 enzymes to work properly. The NIH states that zinc plays a role in immune function, protein synthesis, wound healing, DNA synthesis, and cell division.
How much zinc you need:
According to the NIH Office of Dietary Supplements, the Recommended Dietary Allowance (RDA) for zinc is:
- Men 19+: 11 mg/day (milligrams per day)
- Women 19+: 8 mg/day
- Pregnant women: 11 mg/day
- Lactating women: 12 mg/day
Best food sources of zinc (NIH ODS data):
- Oysters, cooked, 3 oz: 74 mg
- Beef chuck roast, braised, 3 oz: 7 mg
- Alaska king crab, cooked, 3 oz: 6.5 mg
- Beef patty, broiled, 3 oz: 5.3 mg
- Lobster, cooked, 3 oz: 3.4 mg
- Pork chop, loin, cooked, 3 oz: 2.9 mg
- Baked beans, canned, ½ cup: 2.9 mg
- Chicken, dark meat, cooked, 3 oz: 2.4 mg
- Cashews, dry roasted, 1 oz: 1.6 mg
- Chickpeas, cooked, ½ cup: 1.3 mg
Vitamin D: Immune Function
According to the NIH Office of Dietary Supplements Vitamin D Fact Sheet, vitamin D promotes calcium absorption in the gut and maintains adequate calcium and phosphate levels in the blood. The NIH notes that vitamin D is also needed for bone growth and bone remodeling and has other roles including regulating cell growth, supporting nerve and muscle function, supporting immune function, and reducing inflammation.
How much vitamin D you need:
According to the NIH Office of Dietary Supplements, the RDA for vitamin D is:
- Ages 1-70: 600 IU (15 mcg)/day
- Note: IU = International Units, mcg = micrograms
- Ages 71+: 800 IU (20 mcg)/day
Food sources of vitamin D (NIH ODS data):
- Cod liver oil, 1 tablespoon: 1,360 IU
- Trout, rainbow, farmed, cooked, 3 oz: 645 IU
- Salmon, sockeye, cooked, 3 oz: 570 IU
- Mushrooms, white, raw, sliced, exposed to UV light, ½ cup: 366 IU
- Milk, 2% milkfat, vitamin D fortified, 1 cup: 120 IU
- Soy, almond, and oat milks, vitamin D fortified, 1 cup: 100-144 IU
- Orange juice, fortified, 1 cup: 100 IU
- Egg, 1 large, scrambled: 44 IU
The NIH Office of Dietary Supplements notes that very few foods naturally contain vitamin D and that most vitamin D comes from sun exposure.
Vitamin A
According to the NIH Office of Dietary Supplements Vitamin A Fact Sheet, vitamin A is important for normal vision, the immune system, reproduction, and how cells communicate with each other. The NIH states that vitamin A also supports cell growth and specialization, playing a critical role in the normal formation and maintenance of the heart, lungs, eyes, and other organs.
RDA for vitamin A (NIH ODS):
- Men 14+: 900 mcg RAE/day
- Women 14+: 700 mcg RAE/day
- Note: RAE = Retinol Activity Equivalents, the standard measurement for vitamin A
Vitamin C
According to the NIH Office of Dietary Supplements Vitamin C Fact Sheet, vitamin C is required for producing collagen (a protein that helps build and repair skin and other tissues), L-carnitine, and certain brain chemicals. The NIH states that vitamin C is also involved in protein metabolism and that it's an important antioxidant that protects cells from damage.
RDA for vitamin C (NIH ODS):
- Men 19+: 90 mg/day
- Women 19+: 75 mg/day
Vitamin E
According to the NIH Office of Dietary Supplements Vitamin E Fact Sheet, vitamin E is a fat-soluble antioxidant that helps protect cells from damage.
RDA for vitamin E (NIH ODS):
- Adults 14+: 15 mg/day
How to Identify Food Triggers for YOUR Eczema
Phase 1: Establish Baseline (3-4 Weeks)
Track without making changes:
Daily tracking includes:
- All foods and beverages (detailed ingredients and portions)
- Eczema symptoms (location, severity 1-10, itchiness)
- Topical treatments used (creams, ointments, medications applied to skin)
- Environmental factors (weather, stress, sleep)
- Products touching skin (soaps, lotions, detergents)
- Nutrient intake
Why longer tracking for eczema: Skin reactions can be delayed by 24-72 hours, making pattern identification more challenging.
Tools that specialize in food and symptom tracking can correlate foods consumed within an adjustable time window (typically up to 12 hours, but eczema may require looking back further) before symptoms appear.
Phase 2: Analyze Patterns
After 3-4 weeks, look for:
- Foods eaten consistently 1-3 days before flare-ups
- Nutrients you're consistently low in (compared to NIH RDAs)
- Correlations with specific food groups
- Non-food triggers that worsen flare-ups
Automated nutrient tracking using USDA databases can reveal if you're meeting recommended intake levels for skin-supporting nutrients like zinc and vitamin D.
Phase 3: Test Suspected Triggers
Elimination phase (3-4 weeks minimum):
- Remove one suspected trigger food completely
- Continue tracking eczema symptoms
- Monitor for improvement
- Track nutrient intake to ensure you're not creating deficiencies
Reintroduction phase:
- Reintroduce the eliminated food in a normal portion
- Track symptoms for 72 hours
- If no reaction, the food is likely safe
- If symptoms return, consider permanent elimination or reduced frequency
Phase 4: Address Nutrient Gaps
If tracking reveals low intake of skin-supporting nutrients:
For zinc: Add zinc-rich foods daily based on NIH food source lists. The NIH Office of Dietary Supplements notes that the Tolerable Upper Intake Level (UL) for zinc from supplements is 40 mg/day for adults.
For vitamin D: The NIH Office of Dietary Supplements states that the UL for vitamin D is 4,000 IU (100 mcg)/day for adults.
Consult a healthcare provider about supplementation if dietary changes aren't sufficient.
The Timing Challenge with Eczema
Unlike immediate allergic reactions, eczema flare-ups from food sensitivities typically have delayed onset:
- 24-48 hours: Most common timeframe for food-triggered flare-ups
- Up to 72 hours: Possible for some people
- Cumulative effects: Some flare-ups result from repeated exposure over days
This delay makes identifying triggers extremely difficult without systematic tracking over an extended period.
Beyond Food: Other Eczema Triggers to Track
Remember that food is just one potential trigger. Other factors include:
Environmental:
- Harsh soaps and detergents
- Fragrances
- Wool and synthetic fabrics
- Low humidity
- Temperature extremes
Internal:
- Stress
- Poor sleep
- Hormonal changes
- Infections
While tools like Track Change Thrive focus on food-symptom-nutrient correlations, you can track these additional factors in notes or a separate journal to provide context for patterns you observe.
Dietary Patterns for Eczema Management
According to the Dietary Guidelines for Americans, healthy dietary patterns are associated with positive health outcomes. For eczema, this includes:
- Vegetables and fruits (various colors)
- Whole grains (if not sensitive to gluten)
- Lean proteins (including fatty fish)
- Healthy fats (olive oil, nuts, avocados)
- Limited processed foods and added sugars
The Dietary Guidelines emphasize that "nutritional needs should be met primarily through foods and beverages—specifically, nutrient-dense foods and beverages."
When to Seek Professional Help
Consider working with healthcare providers if:
- Eczema is severe or not responding to usual treatments
- You're considering eliminating multiple food groups
- You suspect nutrient deficiencies
- You need allergy testing
- Eczema is affecting quality of life significantly
Bring your tracking data to appointments for more informed discussions.
The Bottom Line
The food-eczema connection is highly individual. Some people find significant improvement by avoiding trigger foods, while others see minimal dietary impact. The key is systematic tracking to determine whether—and which—foods affect YOUR eczema.
Effective eczema management through diet involves:
- Tracking food and symptoms for at least 3-4 weeks
- Identifying patterns between foods and flare-ups
- Testing suspected triggers methodically
- Ensuring adequate nutrition based on NIH RDAs, especially zinc and vitamin D
- Following a healthy dietary pattern per USDA Guidelines
- Being patient with the process
Remember that diet is just one piece of eczema management. Continue working with your healthcare team on comprehensive treatment including topical medications, moisturizers, and lifestyle modifications.
Want to understand if food affects your eczema? Track Change Thrive analyzes your food and symptom patterns using proprietary correlation algorithms, tracks nutrients against NIH standards, and flags allergens and ingredients you want to avoid. Start your free 7-day trial.