Fibre-Rich Whole Grains

Whole grains like oats, brown rice, quinoa, and barley are fibre-dense foods that promote gut health, which in turn, can influence systemic inflammation. Dietary fibre acts as fuel for beneficial gut bacteria, supporting a healthy gut microbiome, a critical factor in systemic inflammation and immunity.

These whole grains can be consumed as breakfast cereals, included in salads, used as a base for meals, or served as a fulfilling side dish.

Omega-3-Fatty Acids

Foods rich in Omega-3 fatty acids, such as fatty fish (salmon, mackerel, sardines), chia seeds, flaxseeds, and walnuts, have well-documented anti-inflammatory effects. Aim to include these foods in your diet multiple times per week. They can be incorporated into your meals in various ways, such as grilled fish for dinner, flaxseeds in your morning smoothie, or a handful of walnuts as an afternoon snack.

Beneficial Fats

In addition to Omega-3 fats, other healthy fats, including monounsaturated and polyunsaturated fats found in avocados, olives, and almonds, have anti-inflammatory properties. Include avocados in salads, use olive oil for cooking and salad dressings, or enjoy a handful of almonds as a snack.

Spices and Herbs

Several spices and herbs are known for their anti-inflammatory properties. Turmeric, for example, contains a compound called curcumin, which has potent anti-inflammatory effects. Ginger, rosemary, and cinnamon are other examples. These can be used in cooking or brewed into a tea.

Probiotic-Rich Foods

Probiotics are beneficial bacteria that contribute to a healthier gut microbiome, and a healthier gut can potentially mean less systemic inflammation. Foods rich in probiotics include yogurt, kefir, and fermented foods such as sauerkraut, kimchi, and tempeh.

Foods Containing Bromelain and Quercetin

Bromelain, found in pineapples, and quercetin, found in onions, apples, and tea, have known anti-inflammatory properties. Including these foods in your diet adds another layer to your anti-inflammatory approach.

Practical Application: Meal Ideas

An anti-inflammatory diet for eczema can be as delicious as it is diverse. Here are some meal ideas:

• Breakfast: Overnight oats made with whole oats, chia seeds, berries, and a dollop of yogurt.

• Lunch: Quinoa salad with grilled salmon, mixed greens, cherry tomatoes, cucumbers, and an olive oil and lemon dressing.

• Snack: A handful of almonds and an apple.

• Dinner: Grilled chicken with a side of steamed broccoli and brown rice, and a dessert of fresh pineapple chunks.

• Drinks: Green tea or homemade turmeric and ginger tea.

Conclusion

In conclusion, an anti-inflammatory diet for eczema can be a practical approach to symptom management. But remember, eczema is a multifactorial condition, and while diet can play a significant role, it is just one piece of the puzzle. It's important to continue prescribed treatments unless advised otherwise by your healthcare provider. Individual responses to both diet and medical treatments can vary greatly, so it's essential to monitor your symptoms and work with your healthcare provider to determine the most effective plan for you.

For further reading on the link between diet and eczema, these resources might be helpful:

1. Link between diet and eczema: Exploration of different dietary approaches

2. Impact of diet on adult-onset atopic dermatitis

3. Role of diet in atopic dermatitis