Eczema, also known as atopic dermatitis, is a common inflammatory skin condition that can cause dry, itchy, and inflamed skin. While there is no one-size-fits-all cure for eczema, dietary changes can play a significant role in managing symptoms and promoting overall skin health. This article explores the concept of a 3-day eczema diet cleanse, along with longer-term dietary strategies to help alleviate eczema symptoms.
Understanding Eczema and Its Triggers
Eczema is often linked to a disturbance in the immune system, where the body overreacts to triggers, leading to inflammation. Eczema triggers vary and include chemical sensitivity, nutrient deficiencies, allergies, and poor digestive health.
The Gut-Skin Connection
The root cause of eczema can often be traced back to gut health. Leaky gut, or increased intestinal permeability, can create low-grade inflammation as food particles leak through the gut wall, triggering food sensitivities, especially to gluten and dairy. Abnormal gut flora, or dysbiosis, where there is an overgrowth of bad bugs and yeast, can also drive inflammation and contribute to eczema.
Food Allergies and Sensitivities
According to 2022 research, about 30% of children with eczema also have food allergies. Common food allergens for those with atopic dermatitis include milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, and soybeans. Even if a person is not allergic to a particular food, they may have sensitivity to it and could experience delayed skin symptoms after exposure.
The 3-Day Eczema Diet Cleanse: A Starting Point
A 3-day eczema diet cleanse can be a helpful way to kickstart a longer-term dietary strategy for managing eczema symptoms. The goal of the cleanse is to reduce exposure to potential irritants and support the body's natural detoxification processes.
Read also: Comprehensive Eczema Diet Guide
Principles of the Cleanse
- Focus on whole, unprocessed foods: Emphasize nutrient-dense foods that support detoxification and reduce inflammation.
- Eliminate common triggers: Avoid common allergens and inflammatory foods, such as gluten, dairy, soy, eggs, nuts, nightshades, corn, yeast, mushrooms, refined sugars, and processed foods.
- Hydrate: Drink plenty of water to help flush out toxins and moisturize the skin.
- Support liver detoxification: Consume foods and beverages that are gentle on the liver, such as vegetable juices with celery, pear, carrot, and beetroot.
Sample 3-Day Meal Plan
This sample meal plan incorporates anti-inflammatory, whole foods to support detoxification and promote skin health.
Day 1
- Breakfast: Beauty-Boosting Berry Smoothie made with Greek yogurt, berries, and HUM’s Raw Beauty Green Super Food Powder.
- Lunch: Avocado Gazpacho.
- Dinner: Grilled Lime Salmon with Avocado-Mango Salsa and Coconut Rice.
Day 2
- Breakfast: Winter Green Soup.
- Lunch: Protein-Packed Vegan Quinoa Bowl.
- Dinner: Ginger Veggie Stir-Fry.
Day 3
- Breakfast: Berry Superfood Smoothie Bowl with spinach and seeds or nuts.
- Lunch: Strawberry and Spinach Salad with Honey Balsamic Vinaigrette.
- Dinner: A repeat of your favorite meal from Day 1 or Day 2.
Long-Term Dietary Strategies for Eczema Management
While a 3-day cleanse can provide a good starting point, long-term dietary changes are crucial for managing eczema symptoms.
Anti-Inflammatory Diet
Because eczema is an inflammatory condition, an anti-inflammatory diet may help manage it. An anti-inflammatory diet generally includes foods rich in compounds that may reduce inflammation in the body. This can include leafy green vegetables, colorful vegetables, berries and fruits, whole grains, soy, legumes, and nuts. An anti-inflammatory diet also avoids foods that may cause inflammation when consumed in excess, such as refined grains, refined sugars, ultra-processed foods, and red and processed meat.
Mediterranean Diet
The Mediterranean diet focuses on whole foods, such as fruit, vegetables, nuts and seeds, whole grains, legumes and beans, fish and seafood, and healthy fats, such as olive oil. This diet plan typically limits ultra-processed food, red meat, and foods containing refined flour and refined sugar.
Gluten-Free Diet
For some people with gluten sensitivities, such as those with gluten allergies or celiac disease, gluten-containing foods may trigger eczema and other symptoms. Gluten is a protein in some grains, such as wheat, rye, and barley.
Read also: The Hoxsey Diet
Elimination Diet
An elimination diet is a technique that can help determine what foods may be causing a reaction. This diet involves temporarily avoiding a food or a group of foods for several weeks. Before starting an elimination diet, a person should talk with a doctor about their eczema symptoms and which foods could be causing problems. They may wish to create a list of possible “trigger foods” with a doctor’s advice. While avoiding certain foods, a person monitors their symptoms to determine whether they ease. Then, they reintroduce the foods individually to determine whether the symptoms return. This helps a person learn which trigger foods may be causing problems.
Nickel and Birch Pollen Sensitivities
People with nickel allergies may develop eczema symptoms due to contact with the metal, and may consider avoiding foods that contain nickel, such as cashews, chocolate, cocoa powder, licorice, shellfish, soybeans, soy sauce, and tofu. People with birch pollen sensitization may react to foods such as apples, carrots, celery, hazelnuts, and pears.
The Importance of Gut Health
Restoring normal gut flora reduces overall immune activation and many inflammatory diseases including asthma, eczema, rhinitis and inflammatory bowel disease. Prebiotics, probiotics and digestive enzymes are among the things that can be used to normalize healthy gut flora. Yogurt has prebiotics that ensure our skin maintains a healthy pH level while protecting the skin’s barrier against environmental toxins. Kombucha is high in probiotics and Vitamin C, both of which promote collagen and elasticity.
Supplements for Eczema
Researchers have studied many supplements for their effects on eczema. These include fish oil, vitamin D, vitamin E, and probiotics. According to the AAD, vitamins D and E may show promising results, but there is not enough conclusive evidence to prove this. More research is needed on fish oil to know whether it is effective. There is no strong evidence to suggest that probiotic supplements can treat eczema, according to a 2018 review of 39 randomized controlled trials.
Lifestyle Factors
In addition to dietary changes, other lifestyle factors can play a role in managing eczema symptoms.
Read also: Walnut Keto Guide
Stress Management
Studies link chronic stress levels with inflammation. Meditation, deep breathing, yoga or another form of stress reduction can help.
Sleep
Studies show sleep loss fuels the flames of inflammation, exacerbating eczema and other conditions. Aim for eight hours of quality, uninterrupted sleep every night.
Exercise
Studies show regular exercise reduces inflammation and boosts your immune system.
Avoiding Irritants
It’s important to avoid scented skin care products, perfume, nail polish and foaming products such as bubble bath and shampoos with sodium lauryl sulfate.
Individualized Approach
We’re each unique, and each of us is a little bit different when it comes to our condition’s root cause(s) and individual treatment needs. Getting one-on-one help with protocols, these aspects an individualized approach led to significant healing.