How to Improve Gut Health for Eczema

Winter can be especially harsh for those with eczema. The cold, dry air, combined with indoor heating, can strip moisture from the skin, making symptoms like redness, itching, and irritation even worse. While topical treatments can provide temporary relief, they often fail to resolve the root cause of eczema flares. 

Emerging research highlights the role gut health plays in skin conditions like eczema. Nurturing a healthy gut microbiome and reducing systemic inflammation can lead to long-term relief rather than managing symptoms alone.

A whole-body focus on winter eczema includes internal factors like diet, gut health, and lifestyle. Supporting gut balance, reducing inflammatory triggers, and adopting targeted wellness strategies can provide more sustainable relief from eczema symptoms. Healing comes from within, emphasizing overall well-being rather than treating external symptoms alone.

If you're tired of endless creams and want to heal your skin from the inside out, keep reading.

Understanding the Link Between Gut Health and Eczema

The gut-skin axis refers to the complex relationship between the digestive system and skin health. The gut is home to trillions of microorganisms that help regulate immune function, digestion, and inflammation. 

When the gut microbiome is out of balance (often due to poor diet, stress, medications, or infections), it can contribute to increased systemic inflammation, which in turn exacerbates eczema symptoms.

Studies have shown that individuals with eczema often have a disrupted gut microbiome with lower microbial diversity and increased intestinal permeability, commonly known as "leaky gut." This condition allows unwanted toxins, bacteria, and undigested food particles to enter the bloodstream, triggering an immune response that may result in skin inflammation and irritation. 

A 2021 study published in the journal Frontiers in Microbiology found that infants with eczema had distinct differences in their gut bacteria compared to those without the condition, suggesting a direct link between gut health and skin symptoms.

Supporting gut health with the right foods, probiotics, and lifestyle changes can help restore balance throughout your body, but especially your skin!

Key Factors for Managing Winter Eczema

Eczema is more than a skin-deep issue – it’s sign of your whole-body wellness. Focusing on internal imbalances, particularly in the gut, can lead to more effective and lasting relief. Supporting digestion, reducing inflammation, and strengthening the skin’s natural barrier are all key aspects of this process. 

Stress and environmental factors also play a significant role in triggering eczema flares, making lifestyle adjustments equally important in managing symptoms.

Focusing on gut-friendly nutrition, targeted supplementation, and supportive skincare and lifestyle habits can provide a proactive method for healing from within. Below, we’ll explore essential strategies that can help soothe and prevent winter eczema, ensuring skin stays resilient and healthy even in harsh conditions.

Dietary Modifications

Diet plays a pivotal role in gut health and, in turn, skin health. Focusing on gut-friendly foods and reducing inflammatory triggers supports the gut-skin connection and lessens eczema flares.

Probiotic-Rich Foods

Probiotics are beneficial bacteria that help restore balance in the gut and reduce inflammation. Some great food sources include:

• Yogurt (opt for unsweetened, live-culture varieties)
• Fermented vegetables (such as kimchi and sauerkraut)
• Miso and tempeh
• Kefir, a fermented milk drink packed with probiotics

Studies suggest that probiotics may help reduce eczema severity in children and adults by modulating the immune response.

High-Fiber Foods

Fiber feeds beneficial gut bacteria, promoting microbial diversity and improved digestion. Incorporate:

• Leafy greens like spinach, kale, and Swiss chard
• Cruciferous vegetables such as broccoli and Brussels sprouts
• Whole grains like quinoa, oats, and brown rice
• Legumes including lentils, black beans, and chickpeas

A diet rich in fiber helps reduce inflammation, stabilize blood sugar, and promote better gut function – all key factors in managing eczema.

Omega-3 Fatty Acids

Omega-3s are powerful anti-inflammatory agents that support skin hydration and repair. You can find them in:

• Fatty fish (salmon, sardines, and mackerel)
• Flaxseeds and chia seeds
• Walnuts

A study found that higher omega-3 intake was associated with reduced skin inflammation and improved barrier function.

Limit Inflammatory Foods

Certain foods can exacerbate inflammation and contribute to eczema flares. Reducing the intake of the foods below can help manage symptoms more effectively:

• Processed and packaged foods high in preservatives and additives
• Refined sugars and artificial sweeteners
• Saturated fats from fried and fast foods
• Dairy products, if sensitivity is suspected

Targeted Supplementation

While whole foods should be the foundation of a diet, supplements can provide additional support, particularly during the winter months when nutrient deficiencies are more common. Always consult a healthcare professional before starting new supplements.

Probiotics

A high-quality probiotic supplement can help replenish beneficial bacteria and support gut balance. Multi-strain formulas that include Lactobacillus and Bifidobacterium strains have been shown to improve skin conditions.

Vitamin D

Vitamin D plays a role in immune function and skin health. Research has found that individuals with eczema often have lower vitamin D levels, and supplementing can lead to noticeable improvements.

Zinc and Vitamin C

Both nutrients support skin barrier repair and immune function. Ensuring adequate levels promotes healing and reduces flare-ups.

Skincare Practices for Winter Eczema

Pairing dietary efforts with a gentle skincare routine helps protect and soothe eczema-prone skin during the colder months.

• Use gentle, fragrance-free cleansers to prevent further irritation.
• Apply thick, hydrating moisturizers immediately after bathing to lock in moisture.
• Take lukewarm baths (not hot) and consider adding colloidal oatmeal for extra skin-soothing benefits.

Advanced Testing for Personalized Solutions

If dietary changes alone aren’t bringing relief, testing can provide deeper insights into what’s driving eczema. Whole Essentials Nutrition offers:

• Stool Test (GI MAP): Evaluates gut microbiome composition, inflammation markers, and potential pathogens contributing to skin issues.
• Food Sensitivity Testing: Helps identify specific foods that may be triggering an immune response.
• Blood Tests: Assess levels of essential nutrients like vitamin D, zinc, and omega-3s, which are vital for skin health.

Identifying root causes allows for a more targeted method for healing.

Putting It All Together

Managing winter eczema requires a multi-faceted method, focusing on both internal and external factors. Nurturing gut health, optimizing diet, using targeted supplements, and adopting supportive lifestyle practices can reduce inflammation and improve skin from within.

Schedule a Gut Restore Assessment today and start your natural approach to controlling eczema.