🫛20 Foods That Help Heal Eczema (From The Inside and Outside

Let’s talk about eczema, the flaky, itchy guest that definitely overstays its welcome.

Whether it's a little patch on your elbow or a full-on skin tantrum, eczema is the skin’s way of screaming “Help!” in dry, red, inflamed Morse code. But while creams and balms are fab (and we’ve got those in spades), let’s not forget the foodie connection. Because what you eat, or slather on, can seriously help your skin chill out.

So here are 20 eczema-friendly foods that work their magic internally (eat me!) or externally (slather me!). Some do both, because they're overachievers. Like kale, but less annoying.

💧 Internal Heroes (Feed Your Skin From Within)

These are the glow-getters. Add them to your meals, smoothies, or snacks to support your skin barrier, calm inflammation, and reduce flare-ups.

1. Salmon

Rich in omega-3s, salmon is like moisturiser… for your cells. Anti-inflammatory and delicious with a side of sweet potato.

2. Pumpkin Seeds

Zinc alert! These crunchy little fellas help heal damaged skin and boost your immune system. Sprinkle on soups or inhale straight from the jar. No judgment.

3. Oats

Not just for porridge or face masks, eating oats can help reduce itching and inflammation thanks to their skin-soothing beta-glucans.

4. Avocado

Packed with vitamin E and good fats. Basically, the Beyoncé of skin food.

5. Sweet Potatoes

High in beta-carotene, which converts into vitamin A (your skin’s personal security guard). Plus, they taste like comfort.

6. Blueberries

Tiny antioxidant bombs. They help fight the oxidative stress that loves to stir up eczema drama.

7. Fermented Foods (Like kimchi, sauerkraut, and kefir)

Healthy gut = happy skin. These probiotic-rich goodies help rebalance the microbiome, which has a cheeky link to eczema.

8. Spinach

Iron, folate, and vitamin C? Spinach is the green juice of life… without the £7 price tag.

9. Turmeric

Anti-inflammatory and loaded with curcumin (fancy word for magic compound). Add to curries, teas, or blend into golden milk and feel smug.

10. Walnuts

Another omega-3 superstar. Add them to everything. Bonus points if you tell people you’re “balancing your essential fatty acids.”

✨ External Wonders (Your Skin Wants to Wear These)

These natural ingredients are gentle, effective, and safe to use topically. Think: homemade balms, DIY masks, or blended into your fave skincare.

11. Shea Butter

An eczema fave, deeply moisturising, anti-inflammatory, and safe for babies, grannies, and your ashy elbows. (Cough We’ve got a luxury one right here.)

12. Coconut Oil

Antibacterial, antifungal, and perfect for locking in moisture. Patch test first, some sensitive skins are not fans!

13. Aloe Vera

Cooling, soothing, and basically Mother Nature’s after-sun gel. Keep a leaf in the fridge like a green witch.

14. Calendula

This flower has healing powers. Great for soothing eczema and reducing redness. Use infused oils or look for it in balms.

15. Chamomile

Anti-inflammatory and calming, like a warm herbal hug. Use in compresses, baths, or skin sprays.

16. Colloidal Oatmeal

Ground oats that work wonders on itchy, cranky skin. Add to baths or mix into a DIY paste. Soothes like a dream.

17. Hemp Seed Oil

Non-comedogenic, rich in omega-6 and omega-3, and light enough for daily use. Dry, flaky skin loves it.

18. Manuka Honey

Antibacterial and deeply healing. Apply as a mask or spot treatment (and try not to lick your face).

19. Cucumber

Hydrating and calming. Great in a DIY mask or chilled and slapped under the eyes because: spa vibes.

20. Apple Cider Vinegar (Diluted!)

Balances the skin’s pH and can fight bacteria. Always dilute before applying or your skin will file a complaint.

🧠 Final Thoughts: Your Skin's Not Just Being Dramatic

Eczema is complex, it’s not just a “skin thing,” it’s a whole body conversation. That means what you eat, what you use topically, and how you support your body internally all matter.

Try introducing more of these healing foods into your life, without turning your kitchen into a science lab. And if you want a shortcut? Our whipped shea + hemp skin & hair food is an eczema warrior in a jar. Just sayin’.

💌 Ready to learn more about healing skin naturally?

Join our skincare community where we mix science, sass, and support for sensitive skin. Get tips, recipes, challenges, and access to a gang that gets it. Come hang out with us, eczema doesn’t stand a chance.