If you have atopic dermatitis, you may be wondering if a simple change to your diet would help relieve your symptoms. Atopic dermatitis is a form of eczema. Although some cases of atopic dermatitis are linked to a food allergy or intolerance, not everyone will see a difference in their skin based on what they eat. Nonetheless, some foods may benefit your skin and overall health.

There’s no clear guidance on foods you should eat or avoid to help atopic dermatitis symptoms. It’s important to consult with your healthcare provider or dermatologist before making any changes to your diet. Although there are many anecdotal stories of people using diet to help their skin, there isn’t much research evidence to support these practices.

If you’re living with atopic dermatitis, here are some general tips on getting started to improve your diet for your overall health.

Foods To Eat With Atopic Dermatitis

Although there’s no magic food or diet for atopic dermatitis, adding more nutritious foods to your diet can help support your overall health. Eating healthier offers a host of benefits, from lowering your risk of disease to supporting healthy muscles and bones and improving immunity. A nutritious diet can be a great way to complement your atopic dermatitis skin care and treatment plan.

Here are some nutritious options that may help reduce inflammation and give your body the fuel it needs.

Eat: Omega-3 Fatty Acids

Omega-3 fatty acids are a type of healthy fat present in fish oil. They can be found in seafood and fatty fish like:

• Salmon
• Mackerel
• Sardines
• Tuna
• Herring

Many healthcare providers suggest adding omega-3-rich foods to your diet for various health benefits, including possible improvements in energy levels, eye health, and heart health.

Omega-3 fatty acids have anti-inflammatory properties and contribute to cardiovascular (heart) health. As a result, they’ve been studied for the prevention and treatment of inflammatory skin conditions. While fish oil won’t cure atopic dermatitis, studies have found that supplementation may help symptoms in some cases.

There’s still not enough evidence to say that everyone with atopic dermatitis should consume additional omega-3s. Nonetheless, many healthcare providers suggest adding omega-3-rich foods to your diet for various health benefits, including possible improvements in energy levels, eye health, and heart health.

Some healthcare researchers recommend two 4-ounce servings of seafood per week. If you’re a vegetarian or vegan, you can find omega-3s in flaxseed, walnuts, soybeans, chia seeds, and hemp hearts. Grab these healthy nuts and seeds as a snack, sprinkle them in baked goods, or add them to yogurt and smoothies to boost your daily intake. Additionally, some foods — like certain eggs, yogurt, juices, milk, and soy drinks — are fortified with DHA and other omega-3s.

Eat: Fermented Foods

Fermented foods are a staple in many cuisines. However, they tend to be lacking in traditional Western diets. Some fermented foods contain live probiotics (microorganisms) that may improve the health of your digestive system and gut microbiome (the community of microbes in your gut). A healthy gut plays an important role in strengthening the immune system and decreasing inflammation in the body, both of which could benefit atopic dermatitis symptoms and flares.

It’s important to note that not all fermented foods contain probiotics. Processing methods like pasteurizing, baking, or filtering can kill live microbes. For example, beer, wine, sourdough bread, and chocolate are fermented, but they don’t contain live cultures. To help ensure a fermented food contains probiotics, check the label for terms like “contains live and active cultures” or “naturally fermented.”

Here are some fermented foods that may include probiotics:

• Kimchi — Korean fermented cabbage and vegetables
• Kombucha — A beverage made with tea, sugar, bacteria, and yeast
• Miso, natto, tempeh, and douchi — Different forms of fermented soybeans
• Sauerkraut — Fermented cabbage, popular in Eastern Europe
• Some pickles
• Yogurt, kefir, cheese, and sour cream — Fermented animal milk products

Foods To Avoid With Atopic Dermatitis

Some people with eczema suspect that foods with gluten, dairy, or sugar may trigger their atopic dermatitis symptoms. Sometimes, diets that limit these ingredients help people with atopic dermatitis. Unless you have a food sensitivity or allergy, cutting certain foods from your diet might not have any effect on your skin.

Avoid: Foods You’re Allergic To

Atopic dermatitis and food allergies are highly related. According to the American Academy of Dermatology, 40 percent of babies and young children with moderate to severe atopic dermatitis have food allergies. Food allergies involve the immune system. The National Eczema Association states that up to 30 percent of people with eczema have food allergies.

If you have a food allergy, eating or coming into close contact with that food usually triggers an immediate reaction and symptoms like hives and difficulty breathing. Atopic dermatitis symptoms may occur several hours or days after an allergic reaction due to activation of the immune system.

Common food allergies include:

• Cow’s milk
• Eggs
• Wheat
• Soy products
• Peanuts
• Shellfish

Avoiding known food allergens may help your atopic dermatitis. If you suspect you have a food allergy, talk to a healthcare provider or allergist to undergo allergy testing.

Avoid: Foods Linked To Sensitivities

Some people with atopic dermatitis have sensitivities to ingredients like gluten or dairy. A food sensitivity is different from a food allergy and causes more general symptoms. They also vary greatly from one person to the next, so food sensitivities can be difficult to pinpoint. Work with a healthcare provider to determine if you have any food sensitivities through an elimination diet or other methods.

Some people with atopic dermatitis have sensitivities to ingredients like gluten or dairy.

One member of MyEczemaTeam wrote about discovering their food intolerances. They said, “Four years ago, I went for a food intolerance test and found out that my diet included mostly foods I was intolerant to,” they said. “After changing my diet, my flare-ups come down to a change of weather, stress, or tiredness.”

Without a known food allergy or intolerance, cutting out food groups from your diet can needlessly limit your nutrient intake and do more harm than good to your health. Your healthcare team (including your dermatologist and, potentially, a gastroenterologist, an allergist, or a dietitian) can work together to help decide if eliminating certain foods is a good idea for you and your skin.

Avoid: Processed Foods

Processed food might be problematic for people with atopic dermatitis and other inflammatory skin conditions. Researchers suspect these foods are missing important nutrients necessary for healthy skin, and they contain processed fats, sodium, and refined sugar that can promote inflammation in the body.

Members of MyEczemaTeam have shared the dietary changes they have found beneficial. “It took me a while to figure out, but by cutting out sugar and some carbs, it seems to help, especially chocolate,” explained one member. However, it’s important to remember that what helped one person with eczema may not work the same for you.

You can start eating a less processed diet by replacing sugary drinks with water and cooking more whole foods from home rather than eating out. Check the ingredients list on the back of the food you buy. Generally, a shorter list means the food isn’t as processed. And try adding more fruits and vegetables to your meals and snacks — they’re natural and packed with nutrients. Small changes can be easier to stick with. Aim for progress, not perfection, when it comes to improving your diet.

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Are there certain foods that improve your atopic dermatitis symptoms or make them worse? Share your experiences in the comments below or directly on your Activities page.