10 Anti-Inflammatory Foods That Could Cut Eczema Flare-Ups

Some research suggests the omega-3 fatty acids in salmon may support the skin barrier and calm the inflammatory processes that cause flares. Salmon also gives you protein and vitamin D, which are both important for skin health. Try baking, grilling, or air-frying salmon and serving it with vegetables and whole grains.

If you’re not a fish fan, walnuts are also one of the few nuts that can give you alpha-linolenic acid (ALA), a plant-based omega-3 fat. Walnuts also come with antioxidants that help protect your cells from damage caused by oxidative stress, which can lead to inflammation. Sprinkle chopped walnuts onto oatmeal, yogurt, or salads, or enjoy a small handful as a snack. 

Blueberries are packed with fiber, vitamins, and antioxidants called anthocyanins, which reduce inflammation. While blueberries aren't a treatment for eczema, regularly eating antioxidant-rich fruits can support your overall skin health. Pro tip: Don’t mix your berries with dairy — it keeps your body from absorbing all the antioxidants. Add fresh or frozen blueberries to nondairy smoothies, oatmeal, or whole-grain cereal with nondairy milk. 

Leafy greens like spinach are loaded with vitamins A and E, as well as plant compounds that help combat inflammation. Vitamin A supports healthy skin cell growth, and vitamin E helps skin repair. Toss fresh spinach into salads, blend it into smoothies, or sauté it as a side dish. You can mix up your greens by trying kale, Swiss chard, or collard greens, too.

Sweet potatoes are rich in beta-carotene, the pigment that gives them their orange color. Your body converts beta-carotene into vitamin A, which helps you maintain healthy skin and supports your skin barrier. Roast sweet potatoes as wedges, mash them, or add them in cubes to soups and grain bowls. Butternut squash and carrots are other great sources of beta-carotene.

Avocados deliver a healthy dose of monounsaturated fats, fiber, and antioxidants such as vitamin E for reduced inflammation and better skin hydration. Healthy fats are especially helpful when you live with a weakened skin barrier. Slice avocado onto sandwiches, add it to salads, blend it into smoothies, or spread it on whole-grain toast. Avocados are a great add-on to other anti-inflammatory foods, too, including leafy greens and salmon.

Lentils are not only budget-friendly, they’re a fantastic source of plant protein, fiber, iron, and polyphenols, which are compounds known for anti-inflammatory effects. High-fiber foods also help support a healthy gut microbiome, another aid for lowering inflammation. Add lentils to soups, stews, salads, or grain bowls. They can also replace some or all of the meat in tacos, pasta sauces, and burgers. 

Inside turmeric, the yellow-orange spice related to ginger, is a natural compound called curcumin. Researchers have studied the effect of curcumin in certain inflammatory conditions such as arthritis and psoriasis. Some studies suggest it may help reduce inflammatory activity in the body. Turmeric alone won't prevent eczema flares, but it’s a good addition to an overall anti-inflammatory diet. Stir turmeric into soups, curries, rice dishes, or roasted vegetables. To improve how well your body absorbs curcumin, eat it with black pepper or with a healthy fat such as avocado. 

If dairy isn’t one of your eczema triggers, try adding yogurt with active live cultures (such as L. acidophilus) to your diet. Probiotic foods can help support a healthy balance of gut bacteria, which researchers are studying as an avenue to better eczema health. Choose plain yogurt and add fruits such as strawberries or peaches for sweetness. If you avoid dairy, look for plant-based yogurts that have live cultures and not much added sugar.

Not everyone is a fan, but if sardines are to your taste, your eczema may benefit. These oily fish are one of the richest sources of omega-3 fatty acids while also giving you other inflammation-fighting nutrients such as vitamin D, protein, calcium, and selenium. Canned sardines are affordable, shelf-stable, and easy to add to meals. Try them on whole-grain toast, mixed into salads, or mashed with avocado.