Food and Inflammation: Eating For Your Skin Condition

Your skin and immune system are closely linked to what happens in your gut. Certain foods trigger inflammation and worsen skin symptoms. Others help soothe it. For people with eczema or psoriasis, eating with your skin in mind makes a noticeable difference.

Food alone is not a cure. But it works well as part of your care plan when combined with the right treatments and support.

Eating for Eczema

Eczema is often linked to immune sensitivity and an impaired skin barrier. Dietary choices that calm inflammation and reduce histamine response help minimize itching, dryness, and flare frequency.

Foods that support eczema control:

• Fatty fish. Salmon, sardines, and mackerel are rich in omega-3s that reduce inflammation.
• Colorful fruits and vegetables. Especially those high in antioxidants, such as berries, spinach, kale, and bell peppers.
• Zinc-rich foods. Pumpkin seeds, lentils, and chickpeas are important for skin repair.
• Vitamin E and D sources. Almonds, avocados, and fortified foods help maintain skin barrier strength.

Not all foods are good or bad. But some may make eczema symptoms worse for certain people. Refined oils and sugars, found in fried or heavily processed options, contribute to inflammation and dryness. Common ingredients such as dairy or eggs may act as triggers for some. Alcohol, added sugars, and high-histamine foods like aged cheese, soy sauce, or cured meats can cause flare-ups in people who are more sensitive.

What irritates one person's skin may be perfectly fine for another. Your Zest care team helps you notice patterns, identify possible triggers, and experiment safely with small, structured changes so you understand how your body responds.

Eating for Psoriasis

Psoriasis is an inflammatory condition tied to overactive immune pathways and metabolic health. Food choices that support blood sugar balance, reduce systemic inflammation, and promote a healthy weight help control flare intensity and duration.

Foods that support psoriasis control:

• Lean proteins. Chicken, turkey, tofu, and beans help repair skin and maintain energy.
• Omega-3-rich foods. Salmon, flaxseed, chia, and walnuts reduce inflammatory signals throughout the body.
• High-fiber foods. Oats, lentils, and leafy greens support gut health and reduce inflammation.
• Olive oil and avocado. These contain healthy fats that help modulate inflammation.
• Berries, citrus, and leafy greens. Packed with antioxidants that protect skin cells from oxidative stress.

Food is rarely the sole cause of flares. But certain dietary patterns make inflammation harder to control for some people. Heavily processed meats, refined carbohydrates, and sugary drinks spike blood sugar and increase inflammatory markers. Heavy alcohol use may interfere with medications or make symptoms more unpredictable. Dairy contributes to inflammation for some, but not all, people.

The goal is not to eliminate entire food groups. It is to understand your unique triggers, calm inflammation, and create a long-term plan that supports both your skin and your overall health.

Probiotics, Prebiotics, and Fiber: Feeding a Healthier Gut and Skin  

A balanced gut microbiome helps regulate inflammation throughout the body, including your skin. Supporting gut health through diet makes your treatments more effective and your flares less frequent.

• Probiotics (the good bacteria). Found in yogurt, kefir, kimchi, sauerkraut, miso, and kombucha. May help restore gut balance and reduce inflammatory responses linked to eczema and psoriasis.
• Prebiotics (what the good bacteria feed on). Found in garlic, onions, leeks, asparagus, bananas, and oats. Encourage the growth of beneficial bacteria that help regulate your immune system.
• Fiber. Aim for at least 25 to 30 grams per day from whole grains, legumes, fruits, and vegetables. Fiber supports regular digestion, feeds healthy gut bacteria, and helps flush out inflammatory byproducts.

Together, fiber, probiotics, and prebiotics create a strong foundation for gut and skin health, helping your body calm inflammation naturally.

Want help making these changes work for your lifestyle? Your Zest care team guides you through personalized nutrition adjustments that fit alongside your treatment plan. Reach out anytime through your portal.

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