Food & Inflammation: Eating for Your Skin Condition

The Connection Between Food and Skin

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

Food alone isn’t a cure—but it can be a powerful 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. Diet choices that calm inflammation and reduce histamine response can help minimize itching, dryness, and flare frequency.

Foods that support eczema control:

• Fatty fish like salmon, sardines, and mackerel – rich in omega-3s that reduce inflammation.
  
• Colorful fruits and vegetables – especially those high in antioxidants (berries, spinach, kale, bell peppers).
  
• Zinc-rich foods like pumpkin seeds, lentils, and chickpeas – 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. Foods high in refined oils and sugars—like fried or heavily processed options—can contribute to inflammation and dryness. For others, common ingredients such as dairy or eggs may act as triggers, while alcohol or added sugars can make the skin more reactive or itchy. Even 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 can help you notice patterns, identify possible triggers, and experiment safely with small, structured changes—so you understand how your body responds without unnecessary restriction or stress.

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 can 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 – contain healthy fats that help modulate inflammation and improve lipid profiles.
  
• Berries, citrus, and leafy greens – packed with antioxidants that protect skin cells from oxidative stress.

When it comes to psoriasis, food is rarely the sole cause of flares—but certain dietary patterns can make inflammation harder to control for some people. Heavily processed meats or refined carbohydrates like white bread, pastries, and sugary drinks can spike blood sugar and increase inflammatory markers, while heavy alcohol use may interfere with medications or make symptoms more unpredictable. Dairy is another food that some—but not all—people find contributes to inflammation.

We don’t believe in strict rules or one-size-fits-all diets. Instead, we help you explore whether certain foods could be influencing your symptoms and guide you through small, sustainable adjustments that fit your lifestyle. The goal isn’t to eliminate entire food groups—it’s to understand your unique triggers, calm inflammation, and create a long-term plan that supports both your skin and your overall health.

Probiotics, Prebiotics & 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 can make 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 foods like garlic, onions, leeks, asparagus, bananas, and oats.
  
• Encourage the growth of beneficial bacteria that help regulate your immune system.
  

Fiber:

• Aim for at least 25–30 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.