11 Foods to Avoid with Eczema and TSW
Sweet butter balls of fairy floss, Batman! Why is my last pleasure on earth responsible for such tidal waves of itchy redness washing over my body!?
Well Robin, this is far more common than you might realize.
Today I discuss all things culinary and of course foods to avoid with eczema. Here's what will be covered:
How it all starts
Why a diet change is a good idea
Worst foods for eczema
Cravings
Allergies/Intolerance
The lesson
Words of encouragement
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IT STARTS EARLY
Most of us have been raised on relatively basic food. We grow up with milk and cereal or peanut butter on toast breakfasts, cheese and ham lunches, and meat and vegetable dinners. If we were lucky, we would be treated with pasta, ice cream, or home-made cake.
While this food was hearty and delicious, it can be unknowingly detrimental to some and a family simply living on one wage in the lower-middle class suburbia have to make-do with whats available.
So we grow up with the instinct that meals predominantly consist of processed food, and our treats are meant to be fried or high in refined sugar – but we don’t consciously see it this way, we just see it simply as ‘food’. This has become a problem not only for our skin, but for overall health.
This psychological connection to certain diets is not to be underestimated. It hooks us in at an early age, and ultimately becomes part of our lifestyles and the way we cope with stress. Ironically, this less healthy diet can actually be reason for our ill health, thus, the reason for our stress in the first place. (the story of my life!)
The significance of diet for good health is widely known, however is often overlooked when it comes to naturally treating conditions such as eczema.
WHY YOU SHOULD CHANGE YOUR DIET
The rate of people dying through preventable diseases is substantial, and chronic inflammation lies at its core.
Eczema is an inflammatory disease; therefore if you eat a diet which promotes anti-inflammation, you can potentially reduce eczema symptoms and even reduce the severity of some topical steroid withdrawal symptoms (I can personally testify to this!). The problem is that when the remedy is to simply change our diet, we tend to shy away.
WORST FOODS FOR ECZEMA
Here is a list of the worst of the worst foods to avoid with eczema. They are the pinnacle of what you should definitely eat if you’ve decided you don’t have enough itching or rashes in your life.
It might be worth noting that most inflammatory reactions caused by food are actually said to be ‘intolerance’ rather than an allergy, which can explain why allergy testing does not shed much light on food culprits.
Now, are you ready to begin the journey towards mourning the loss of your favorite junk food?
Here goes.
1. Refined sugar
To be clear, refined and heavily processed sugar is generally speaking, not exactly considered a healthy food. Sure, in small amounts it may be considered beneficial for some people in certain circumstances, but the problem is that refined sugar is consumed knowingly and unknowingly, in biblical proportions. And it’s killing us.
This delicious not-food has had many generations of us hooked and it lays inconspicuous in many every-day foods, including:
Salad dressings
Cereal
Sauces
Bread
White wine
Crackers
Yogurt
Juices
Muesli bars
Meanwhile, refined sugar doesn’t even try to hide itself in these foods which should actually be considered rare ‘treats’, however are regularly included in our daily meals and therefore, grossly abused:
Soda
Cakes
Cookies
Candy
Spreads
Ice cream
Doughnuts
There is evidence to suggest that people can become addicted to sugar. It can cause issues for those with auto-immune problems as it raises the insulin/blood sugar levels which in turn alerts the body to send out cytokines; the immunity messengers responsible for inflammation.
Among other unwanted side-effects, the overuse of this product is also strongly linked with gut bacterial imbalance, sometimes leading to the overgrowth of candida and potentially Leaky Gut – the syndrome responsible for even more inflammation in the body - which is why it is one of the foods to avoid with eczema. (I have another article dedicated to Sugar and Eczema here)
2. Trans Fats
This fat occurs naturally in animal meat and dairy, and is also synthetically produced by humans to make certain foods taste good, such as:
Baked goods e.g. cakes, pies, cookies, crackers, doughnuts
Margarine
Microwave popcorn
French fries
Ice cream
Fried and battered food
Creamers
Pancakes
Processed meat
…and the list goes on!
Trans fats are more commonly known as the fat which increases our bad cholesterol while lowering our good cholesterol. But what is lesser known is that it can also trigger inflammation within the system, which can spell disaster not only for our overall health, but also the delicate eczema and topical steroid withdrawal skin.
In a study performed on over 700 women, pro-inflammatory effects were discovered to be higher in those with diets high in trans fatty acids over those with lower amounts. So if we want to win the war against inflammation; avoiding foods high in trans fats is a good weapon to have.
Thankfully the negative impact trans fats have on human health is becoming better understood, leading to many food manufacturers ceasing, or at least limiting, their use. But that doesn’t meant it isn’t lurking in your next lunch, so this is one food to avoid with eczema! Shop wisely!
3. White flour
White flour products are a staple for many families, but it is potentially wreaking havoc on the unsuspecting. It is pervasive throughout the standard household and is found in many foods such as:
White bread
Pasta
Cereal
Bagels, scrolls, cakes, and other baked goods
Doughnuts
Pizza
Muffins
Tortillas
White flour is the heavily processed and bleached after-product of wheat grain and can be the antithesis (sometimes I like to use big words) of eczema-friendly food.
Not only does it create a potential inflammation-bombing insulin spike, such as the one seen in refined sugar, but is also one of the worst foods to avoid with eczema because it includes gluten and is devoid of real nutrition.
So if you thought you were miles ahead of the game by simply cutting out refined sugar, then I’m sorry to break it to you my friend, but that was only part of the problem.
4. Alcohol
It is less accurately one of the worst 'foods' to avoid with eczema, but more appropriately, one of the worst drinks for eczema.
As discussed in my Eczema and Alcohol article, alcohol is dehydrating, it leaches important nutrients from the body, and unbalances the intestinal flora which can lead to inflammation and leaky gut syndrome. It also over burdens the liver and is damaging to the digestive and immune systems, all while reducing the quality of sleep
So as much as we love getting our giggle/groove on or enjoying food and wine pairing with good company, drinking alcohol can unfortunately be a hazard for those with immune or inflammatory disorders such as eczema or to those going through topical steroid withdrawal.
I do realize however that there are some health benefits to be gained through drinking certain types of alcohol in moderation, and there are some people who can drink like a fish without so much as a scratch! But unfortunately for many of us, any benefits are negated when our deficit is so great.
5. Dairy
Regularly classed as one of the worst foods to avoid with eczema, this food for baby cows has been linked to a range of health issues, including the inflammation of eczema.
Depending on the nation, the percentage of adults unable to process lactose alone can climb higher than 90 percent. Add to these figures the amount of other potential triggers in dairy including casein, saturated fat, and hormones produced by the lactating cow and you can have yourself a one way ticket to the itch-festival.
All of these components can contribute to systemic irritation and can also lead to other inflammatory and auto-immune problems in the body including breathing difficulties (asthma) and gut problems.
Fortunately there are some forms of dairy which do not always have the same negative impacts as standard dairy. Foods such as kefir and certain types of yogurt can actually improve gut health and inflammation.
If you are required to have dairy, then consuming organic, grass-fed dairy products can provide a better Omega-3/6 balance, and reduce the amount of pesticide, antibiotics, and synthetic hormone exposure. Basically, a healthier cow = a healthier you!
6. Gluten
Many officially ‘non-allergic’ people are still reporting allergy type symptoms from consuming gluten products. These include gut and inflammatory issues such as eczema.
This find is becoming more common as people experiment with their diets in the search for links between their rashy skin, and triggering foods.
You can find gluten lurking in:
Most standard breads
Pasta
Cereal
Bagels, scrolls, cakes, and other baked goods
Doughnuts
Pizza
Muffins
Tortillas
…and much more.
Blood tests can conclude a gluten allergy (celiac disease), however it cannot show if gluten-sensitivity/intolerance is present. By undertaking an elimination diet to remove gluten completely, people have determined whether gluten is an issue just by noting the changes to the skin and general heath after a few weeks, or sometimes even months of abstinence.
Symptoms such as digestion problems, nutrition deficiency, fatigue, headaches, mind-fogginess, as well as psychological issues such as depression can be other tell-tale signs that gluten is wreaking havoc in your body.
7. Saturated fats
Although some saturated fat is needed in the diet, the key is moderation and quite frankly, we’re doing it wrong!
Too much saturated fat, particularly that from dairy, is said to cause changes to the balance of gut bacteria which can lead to weakened intestinal walls, and therefore, inflammatory tissue damage throughout the gut and body.
Another fun fact is that saturated fat also reduces the anti-inflammatory properties of HDL and impaired arterial endothelial function (did I say that right!!?), which in layman’s terms means that our eczema can worsen faster.
Here’s what to avoid if you want to lower your saturated fat consumption:
Hydrogenated oils such as palm, soy, and coconut
Butter
Beef and mutton fat
Desiccated coconut
Baking chocolate
Sardine fish oil
Heavy cream
Hard goat’s cheese
(I have only included typical products which are over 100% Daily Value)
8. Animal meat
Depending on the type of meat you choose and the sensitivity of the individual, there are multiple areas where animal meat can infiltrate the chances of having eczema-free skin.
Saturated fat: It is found abundantly in poultry and red meat and as I’ve mentioned earlier in this article, high amounts of saturated fat is something worth avoiding when you have eczema.
Neu5Gc: Red meat also contains very high levels of Neu5Gc which is a sugar molecule that humans cannot break down properly, and is known to trigger systemic inflammation.
Arachidonic acid: Another compound found abundantly in red meat (and less in poultry) is an Omega 6 pro-inflammatory fat called arachidonic acid. High levels of this acid can not only cause inflammation directly, but once metabolized, it turns into leukotriene B4 – a compound which can also trigger inflammation.
Dioxins: These are one of the most toxic man-made substances ever created, and are found in increasing amounts in standard-farmed meat as well as dairy and fish. This toxin builds up in the body and can lead to many health issues, including liver, hormone, and immune system problems.
Agriculture has more recently introduced the practice of feeding animals genetically modified and pesticide heavy crops, hormones, steroids, antibiotics, parts of animals – including their own species (à la mad cow disease), and various ‘not-foods’. While this has provided the world with an abundant and cheap supply of meat, it has also provided some with more inflammation than they needed.
‘To eat, or not to eat’ on the subject of meat is always going to cause contention between the two camps. While there are some clear nutritional benefits to eating animal meat, there are also strong reasons to avoid it especially when eczema is present. The test is ultimately determined through subjective experience.
9. Processed meat
The ingredient list for most processed meats is long and full of words I cannot pronounce.
But the ingredients I can say include refined sugar, flours, dairy, salt, nitrates, nitrites, and msg.
Processed meats are many and varied, but here are some of the most common ones you will find:
Bacon
Sausages
Rissoles
Ham
Hot dogs
Canned meat
Jerky
Salami and other cold-cut deli meats
No sir, animal meat is just not what it used to be. Current production methods have introduced all of these enhancers to a product which already includes many things that can upset our health, and our skin. So we’ve upped the ante and just hoped for the best!
This is certainly one gauntlet I would rather not run.
10. Nightshades
The nightshade group of fruit and vegetables are known trouble-makers for people dealing with inflammatory conditions ranging from hives and cystitis to psoriasis and eczema. But what exactly are they?
Long story short, nightshades are a group of poisonous plant which can also bear edible components. The Glycoalkaloids produced by these plants are its natural protection from pests (pesticide) and is also a known culprit of gut permeability and digestion issues.
While this food is common-place among most homes, it still harbors an element of toxicity which can antagonize those sensitive, potentially leading to worse eczema and inflammation symptoms.
If you are trying an elimination diet, here are the nightshades you should probably avoid:
FRUIT
Tomatoes
Jerusalem cherries
Goji berry
Tamarillo
Gooseberry
VEGETABLES
Potatoes (excluding sweet potato)
Eggplant
Peppers/Capsicum
Spices including cayenne, chili powder, tabasco, paprika
Tomatillo
Pimentos
HERBS
Tobacco
Unfortunately, because the properties of these plants are so widely used in processed foods and even medicines, it can be hard to eliminate them completely from one’s life. Be on the lookout for products which are derived from potato (certain starch, yeast etc.) or any of the other foods listed above.
Just when you thought eating more plants was the safest option!
11. Artificial food additives
Aspartame
MSG
Emulsifiers
Monosodium
Perfumes
Dyes
Preservatives
…and so much more!
Considered some of the worst foods to avoid with eczema, or should I say not-foods, many of these additives have been found to pose yet another disruption to our health and digestive systems and they are as artificial and cheaply produced as you would imagine.
In our already overburdened eczema-system, we still manage to continue pouring in toxins when the bucket is already overflowing. We can’t seem to get enough of it!
Because sensitivities to chemicals are very common in people with eczema, we need to seriously limit the amount of harmful exposure in our diets and there is no solution quite as simple as just not putting a particular food in our mouths.
Now, what type of foods are we looking at for this category? Well I don’t think I have enough bandwidth to include it all in this article so if you are interested, please find a list of all dangerous food additives to avoid here.
BUT I CRAVE THESE FOODS – THAT MUST MEAN MY BODY NEEDS IT!
Nope nope nope! We are under a bit of a spell when it comes to food and we’ve been telling ourselves that we are so deeply in touch with our bodies that we believe our cravings are actually a sign from our body that it requires a SPECIFIC food.
To be clear, yes, our bodies are telling us we need something, however that ‘something’ is not what we think it is. This internal alarm system has been hijacked and we need to take it back.
The science behind food cravings goes deep, so allow me to add some further layers to this emotional trifle.
FOOD ALLERGIES/INTOLERANCE CAN MAKE YOU CRAVE THIS FOOD
Say what now!? I can crave food that I am reactive to??
The answer is a resounding yes. The body can crave the exact food which is triggering inflammation, and ultimately (for some), eczema.
This happens for a very simple reason: When you are introduced to a substance which you have an allergic-type reaction to, the body releases ‘happy’ chemicals to reduce pain and give you a faux feeling of well-being and energy, all to counteract the stress that this allergen has created.
These chemicals are the body’s natural opiates and are closely related to morphine and heroine. They are the same chemicals which are released during exercise to counteract the stress from heavy exertion, but with food, eventually an allergic-addiction can occur where the food source becomes regularly relied upon to maintain these good feelings.
The problem with continually eating food we are allergic or intolerant to, even if the reaction is very small or unnoticeable, is that it can eventually lead to nutrient deficiency, adrenal depletion, and inflammation.
This is a cocktail for an eczema-party!
THE LESSON
Does all of this seem a bit overwhelming and perhaps something to file into the ‘too hard’ basket?
Well it should!
Food manufacturers and big corporations don’t spend billions of dollars on marketing campaigns for it to not appear this way. So between this and the unconscious addictions we form, our eczema and inflammation is very much at the whim of an uncontrollable force UNTIL we can educate ourselves better and find the courage to begin a positive change.
“Let food be thy medicine, and medicine be thy food”
Did you notice any similarities between these foods? If you noticed they were mostly processed foods, then you get a gold star my child because THAT is the lesson. I’m not saying all processed food is made equal however, but inflammation-promoting foods make up an overwhelming majority.
We are literally bombarded by potential eczema triggers in most food available today. Look at a supermarket; it is 70-80% processed foods. Most restaurants only offer sugar, gluten, and additive filled eczema-bombs, and if you are at an event you’ll be lucky to find something that isn’t deep fried! What is a girl to do?! (sorry, I know boys are real too)
Eating these foods can be like pouring fuel on a raging fire, so what is the remedy? Well if the problem is processed foods, then the solution is more whole foods.
Whole foods are classed as unprocessed and either unrefined or partially unrefined. Think fruit, vegetables, nuts, grains, wild-caught fish, non-homogenized dairy and organic grass fed meats where needed.
We are designed to eat whole foods, and for a very large number of people suffering from eczema, it can be the holy-grail for clear skin and can quite literally bring us into the arms health.
SOME WORDS OF ENCOURAGEMENT
“I never said it would be easy, I only said it would be worth it”
If your diet is full of some of the worst antagonists for inflammation, and you want to try making a switch, then know this.
Cravings for this type of food do go away with time, and finding healthier substitutes also helps during the transition process.
Once your body is properly nourished and has time to physically and psychologically disconnect from the old ways, it can re-wire itself into a much healthier and less ‘craving’ state. The net result is the potential reduction of eczema and in many situations, the severity of certain topical steroid withdrawal symptoms.
I know this is not the case for everyone. Of course we are all different and what works for me may not work for you. However, the link between these foods and certain chronic inflammatory diseases is very much a reality, and if nothing less, what harm can come from being healthier and having a better functioning and happy body!
CONCLUSION
The connection between food and eczema/topical steroid withdrawal symptoms is a topic very dear to me. I have personally fought with my own demons when trying to make these changes and I have tried and failed many times.
We have it within us to become stronger, better and ultimately create an environment inside ourselves which can improve the quality of our health, our eczema, and our lives. The best part is that the medicine is actually delicious!
Now, is it your time to let go of old eating habits and embrace a healthier you?
DISCLAIMER
This information is not intended in any way to diagnose, treat, or cure any condition. It is intended as a reference for people who wish to learn more about the connection between their diet and the expression of their eczema and topical steroid withdrawal symptoms.
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