eczema diet

Gut-Healthy Foods To ADD Into Your Eczema Diet

Are you looking for nutritious and delicious foods to add to your child’s eczema diet? You’ve come to the right place! I’m here to help you discover foods that can heal eczema while also being tasty and nutritious for your little ones.

When my own child was struggling with severe eczema flare-ups, each meal felt like a daunting challenge. I often felt helpless, constantly searching for foods that wouldn’t trigger a reaction. One summer, after extensive research and countless trials, we finally found a diet that made a noticeable difference. The transformation was incredible—not only did my child’s skin improve, but mealtime became a joy rather than a battle.

Listen Below For The Entire Episode on The Eczema Kids Podcast

Best Foods To Include In Your Child’s Eczema Diet

Today, I’m here to share what I’ve learned and guide you in finding those eczema-friendly foods that can make all the difference. These are things that not only help heal and seal our little one’s guts, but they will actually eat them!

The primary goal of this diet is to promote healing by providing nourishment that is easy to consume and digest. Let’s turn those frustrating mealtime struggles into opportunities for healing and nourishment.

“By fortifying the gut barrier and enhancing nutrient absorption, these dietary changes help your child achieve eczema-free skin and the energy to enjoy being a kid.”
-Andra McHugh

Best Eczema Diet Food #1: Soft Foods

Soft foods are ideal for children (or anyone) recovering from illness, especially those with digestive discomfort. Unfortunately, digestive discomfort goes hand-in-hand with eczema, because their digestive systems aren’t working properly (hence the eczema). The following foods are a perfect part of an eczema diet because they are easy to chew and swallow, making them gentle on the digestive system. A well-planned eczema diet should include soft foods so our kiddos can receive the essential nutrients their bodies need to heal and regain strength.

Nutritious and Delicious Soft Food Ideas

Soft foods with high water content, such as soups and smoothies, help keep the body hydrated and support the healing process for kids with eczema. Here are some excellent soft foods for kids healing from eczema:

  • Smooth Soups: Warm and comforting, these soups contain ingredients that promote healing.
  • Yogurt: Rich in probiotics, yogurt supports a healthy gut. Ideally homemade, I can show you how to make your own dairy free, inexpensive yogurt in the Natural Eczema Solutions Course.
  • Soft Cooked Vegetables: Easy to chew and full of vitamins, these vegetables are gentle on the stomach.
  • Applesauce: A good source of fiber, applesauce is gentle on the digestive system. I like to make my applesauce in the instant pot with ghee and cinnamon!
  • Mashed Potatoes: Smooth and easy to swallow, they are a comforting food option.
  • Smoothies: Nutrient-packed and easy to consume, smoothies provide a convenient way to intake fruits and vegetables. Make sure you serve smoothies room temperature to aid in digestion.

Best Eczema Diet Food #2: Blood Sugar Stabilizing Foods

A diet that supports stable blood sugar levels and promotes GLP-1 (glucagon-like peptide-1) levels can significantly reduce stress on the body. These eczema-healing foods are generally rich in healthy fats, protein, and soluble fiber.

Nutritious and Delicious Blood Sugar-Stabilizing Foods

A child’s diet can help maintain stable blood sugar levels by including foods high in fiber and low on the glycemic index (GI). Fiber slows digestion and sugar absorption, while low-GI foods prevent blood sugar spikes and dips. Here are some beneficial food options:

Complex Carbohydrates

Gluten-free, properly prepared whole grains and vegetables provide fiber, vitamins, and minerals essential for stable blood sugar.


Meat and fish help stabilize blood sugar by slowing the release of glucose into the bloodstream.


Okra contains rhamnogalacturonan, a compound with antidiabetic properties, and flavonoids that help reduce blood sugar levels.

Easy-to-Eat Options:

Okra Gumbo: Rich in vitamins and easy for kids to swallow due to its smooth texture.

Roasted Okra: A healthy snack or addition to dishes like stuffed peppers or Spanish rice.

Baked Okra Stars: A fun and nutritious recipe for picky eaters.

Healthy Fats

Olive oil is a good source of monounsaturated fats, supporting heart health and blood sugar stability. Do not cook it above its smoke point of approximately 325 degrees.


Turmeric with pink peppercorn is more bioavailable and can help manage inflammation and blood sugar levels. While turmeric traditionally pairs well with black pepper, those with eczema should opt for lower-histamine pink peppercorn, which can be found on Amazon if not available in grocery stores.

Best Eczema Diet Food #3: Diverse, In-Season Produce

Eating a variety of in-season foods can significantly benefit your child’s health by fortifying their microbiome and introducing the correct microbes for each season. This diversity in diet helps maintain a balanced and robust digestive system, which is crucial for clear skin and overall well-being.

Practical Tips for Incorporation

The best way to ensure your child enjoys a variety of fresh, seasonal produce is to join a Community Supported Agriculture (CSA) program. With a CSA, you’ll receive a grab bag of veggie goodies each week, encouraging you to explore and incorporate new and diverse foods into your meals. Here are some additional tips:

Join a CSA: This provides you with a weekly assortment of fresh, in-season vegetables, making it easier to diversify your diet.

Explore Farmers Markets: Buying something new at a farmers market introduces fresh produce and supports local farmers.

Try New Items at the Grocery Store: Each visit, pick up a vegetable or fruit you’ve never tried before.

Preparation Tips:

Remove Seeds: Ensure that seeds are removed from fruits and vegetables, making them safer and more digestible.

Cook Thoroughly: Cooking vegetables can make them more digestible and palatable, especially for young eaters.

By incorporating these practices, you’ll not only introduce a wider range of nutrients into your child’s diet but also foster a love for fresh, healthy foods.

Best Eczema Diet Food #4: Foods High in Coenzyme Q10

Coenzyme Q10 (CoQ10) is a powerful antioxidant with anti-inflammatory properties that can help manage eczema symptoms. It protects the skin from oxidative damage and supports cellular energy production, essential for normal skin function and growth. Studies have shown that CoQ10 can reduce the severity of dermatitis in animal models.

It’s common for children to be deficient in CoQ10, so it’s important to include CoQ10-rich foods in their diet to support overall health and alleviate eczema symptoms.

Benefits of CoQ10 for Eczema:

Antioxidant Protection: CoQ10 helps protect the skin from oxidative damage and reduces UV-induced inflammation.

Anti-inflammatory Effects: It can reduce inflammation and counteract inflammatory responses.

Cellular Energy Production: CoQ10 supports energy production at the cellular level, which is crucial for healthy skin function.

Incorporating CoQ10-Rich Foods:

To ensure your child gets enough CoQ10, include these foods in their diet:

Organ Meats: Kidney and liver are excellent sources.

Fatty Fish: Sardines, salmon, trout, and mackerel are rich in CoQ10.

Meats: Chicken, beef, and pork provide good amounts of CoQ10.

Vegetables: Spinach, broccoli, and cauliflower are beneficial.

Fruits: Strawberries and oranges contain CoQ10.

Legumes: Lentils are a great plant-based source. Be sure to properly prepare them by soaking overnight and cooking them in the instant pot to lower the lectin and anti-nutrient count.

Sesame Seeds: Sesame seeds are rich in CoQ10. Roasting and soaking them improves digestibility and nutrient absorption. Toast sesame seeds in the oven or on the stovetop at 350°F (180°C) for a few minutes, stirring occasionally until golden brown.

Tips for Optimal Nutrition:

Food Combination: Be mindful of combining foods properly, such as avoiding fruit with meat, to ensure optimal digestion and nutrient absorption.

Best Eczema Diet Food #5: Organ Meats

Organ meats, also known as offal or variety meats, are incredibly nutrient-dense and can be an excellent addition to a child’s diet. These meats are packed with vitamins and minerals that are often more concentrated than in other foods. There was a time in my third daughter’s babyhood when that was her only solid food because it is packed with all the nutrients they are lacking!
Here are some key nutrients found in organ meats:

  • Vitamin B12: Crucial for brain and nerve cell function, DNA synthesis, and red blood cell formation. Found in all meat organs except intestines.
  • Iron: Essential for oxygen transport and energy production, especially abundant in liver and kidneys.
  • Zinc: Supports immune function and is found in liver, kidneys, and heart.
  • Vitamin K2: Found in beef liver, essential for bone and teeth development.
  • B Vitamins: Including B6, which is vital for protein, carbohydrate, and fat metabolism.
  • Protein: The building block of cells, necessary for growth and repair.
  • Minerals: Organ meats also provide magnesium, selenium, and alpha-lipoic acid.
  • Fat-soluble Vitamins: Vitamins A, D, E, and K, which are crucial for various bodily functions.

Incorporating Organ Meats into Meals

If you’re new to organ meats, here are some tips to make them more palatable and nutritious:

  • Hide Organ Meats in Other Dishes: Incorporate organ meats into dishes like hamburgers, meatloaf, or meatballs. You can also grate frozen raw liver into scrambled eggs or brown rice while cooking.
  • Make Purees: Create a puree with carrot, liver, and sweet potato. Another option is liver pâté, made by boiling an onion, adding liver, pureeing it with butter, and freezing in individual portions.
  • Serve with Fruit: Pair liver with sweet fruits like stewed apple or pear to balance flavors. I know this is breaking the “no meat with fruit rule” but if you pair with apple or pear you will be OK.


Best Ever Liver Pâté Recipe (Gluten and Dairy Free)


  • 500g organic chicken or duck liver
  • 5-10 slices of pasture-raised nitrate-free bacon, chopped into 1-2cm pieces
  • 1 large red onion, diced
  • 4 cloves of garlic, chopped
  • 4 TBS ghee (or coconut oil for dairy sensitivity)
  • 1 TBS raw local honey
  • 200-300ml coconut cream

Herbs and Spices:

  • 1 tsp freshly cracked pink pepper
  • 1 tsp ground cumin
  • 1 tsp ground coriander seeds
  • 1 tsp dried thyme
  • 1 tsp high-quality salt


  1. Prepare the livers by removing sinews and gall bladders.
  2. Sauté onion, garlic, and herbs (except salt) in 2 TBS coconut oil until the onion is soft and opaque. Add bacon and cook until crispy.
  3. Add the remaining 2 TBS coconut oil, livers, salt, and honey. Cook for 2-3 minutes per side until lightly cooked.
  4. Transfer to a high-speed blender, add 200ml coconut cream, and blend until smooth. Add more coconut cream if needed.
  5. Taste and adjust seasoning with salt and pepper.
  6. Pour into serving jars, ramekins, or silicon muffin trays for easy freezing. Top with melted coconut oil or ghee and fresh chopped parsley.
  7. Refrigerate to set, then freeze in individual portions for convenience.

How to Serve

  • Serve with paleo seed crackers, atop cucumber slices, or wrapped in lettuce leaves.

Best Eczema Diet Food #5: Gelatin

Gelatin is a powerful digestive aid, drawing fluid into the digestive tract to facilitate easier digestion. While not a complete protein, it acts as a “protein sparer,” enhancing the body’s ability to utilize other proteins consumed. This makes gelatin an excellent addition to your diet, helping to maximize the nutritional benefits of other, often more expensive, protein sources.

Rich in Beneficial Amino Acids

Gelatin and its close relative, collagen, contain the amino acid glycine, which serves multiple critical functions in the body. Glycine acts as a neurotransmitter, protects against oxidative stress, and supports liver detoxification. It also stimulates stomach acid production, which is essential for proper digestion. Other important amino acids found in gelatin include proline and glutamine, which are also abundant in broth and stock.

Health Benefits

  • Gut Health: Gelatin provides the building blocks necessary for healing the gut lining.
  • Skin, Hair, and Nails: Promotes healthy skin, hair, and nails.
  • Blood Sugar Balance: Helps stabilize blood sugar levels.
  • Satiety: Increases feelings of fullness.
  • Joint Health: Improves joint health and supports wound repair.

Optimal Sources and Usage

The best source of gelatin is gelatin powder or collagen hydrolysate. One highly recommended product is Perfect Supplements gelatin, which is affordable, grass-fed, and third-party certified to be glyphosate-free. Glyphosate, known as Roundup, is a prevalent toxin found in many other collagen and gelatin products.

Tips for Use

  • Avoid Certain Fruits: When making gelatin-based desserts, avoid fruits like papaya, pineapple, kiwi, mango, ginger root, figs, and guava, as these can interfere with gelatin’s setting properties.
  • Smoothie Addition: Adding gelatin to cold smoothies can enhance their nutritional value without altering texture, as the warmth of the body will activate its healing properties.
  • Baking Substitute: Gelatin can be used as a healthful egg substitute in baked goods. Combined with starchy vegetables or roots, it binds ingredients well, making egg-free baking possible.
  • Ice Cream Enhancement: Adding 1 to 2 teaspoons of gelatin to ice cream mixes will create a smoother, creamier texture and boost the protein content.

Delicious Recipe Idea: Hibiscus Blueberry Jello


  • 1 cup Blueberry Juice
  • 3 tbsp Dried Hibiscus
  • 2 tbsp Jaggery
  • 2 tbsp Kosher Gelatin
  • 2 tbsp Dried Rose Petals


  1. Make Hibiscus Tea:
    • Boil 3 cups of water.
    • Add jaggery and dried hibiscus. Steep for 10 minutes.
  2. Prepare Gelatin Mixture:
    • In a large bowl, mix 1 cup of blueberry juice with gelatin. Let it sit for a minute.
  3. Combine and Dissolve:
    • Add hot hibiscus tea to the gelatin mixture.
    • Stir until gelatin is completely dissolved and mixture is thin.
  4. Set and Chill:
    • Pour into a 12×8 inch baking pan.
    • Refrigerate for 3 hours or overnight until firm.
  5. Serve:
    • Cut into squares or desired shapes.
    • Garnish with fresh rose petals before serving.

Gelatin was historically used in baked goods as an egg substitute due to its excellent binding properties. It continues to be a versatile ingredient in modern cooking and baking.

By incorporating gelatin into your diet, you can enjoy its numerous health benefits, including improved digestion, enhanced protein utilization, and support for skin, hair, nails, and joints.

Enhancing Your Child’s Eczema Diet with Nutrient-Rich Foods

Incorporating foods like soft foods, gelatin, organ meats, blood-sugar stabilizers, and Coenzyme Q10-rich foods into your child’s eczema diet can significantly support their health and well-being. These foods are chosen not only for their nutritional benefits but also for their potential to heal and strengthen the body from within. Soft foods provide gentle nourishment, while gelatin aids digestion and promotes gut health, essential for reducing inflammation associated with eczema. Organ meats offer dense nutrients crucial for cellular repair, and blood-sugar stabilizers help maintain steady energy levels without exacerbating skin conditions. Additionally, Coenzyme Q10 supports skin health and cellular function, contributing to overall resilience. By focusing on these dietary elements, the aim is to fortify the gut barrier, enhance nutrient absorption, and ultimately foster an environment where your child can thrive with clear skin to boot!

Looking for more ways to nourish your sweet babes? Join our Natural Eczema Solutions for Kids Facebook Group for more eczema-healing recipes and tips. Hoping to get rid of eczema once and for all? Try Gut Health and Detoxification for Children, The Best Eczema-Healing Diet and The Most Nutritious Foods For Your Kids.

eczema diet
eczema diet
eczema diet


6. Can these dietary changes help with leaky gut syndrome?

Yes! That is why they are so healing and transformative for eczema patients. By incorporating soft foods, gelatin, organ meats, and blood-sugar stabilizers into your child’s diet can contribute to sealing the gut lining and improving gut health. This supports better nutrient absorption and reduces the likelihood of triggering inflammatory responses that contribute to leaky gut syndrome and eczema. If you’re ready to completely reverse eczema in 90 days, the Natural Eczema Solutions Course and Organic Skin Comfort Trio is for you!

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