My experience with eczema serves as a clear indication that my lifestyle choices require some adjustments. In the realm of herbal medicine, it is widely recognized that the skin functions as a communication channel for the entire body. When there is an underlying issue, the body often signals distress through the skin. For me, this alarming signal began with my hands. During my spring break in my first year at university, I suddenly encountered an outbreak of itchy, red bumps on my hands. These irritating spots spread from my knuckles to my fingers and wrists. The swelling reached such a degree that bending my fingers became a painful ordeal. I was bewildered by the sudden change and felt powerless to halt the progression of this condition. After conducting some thorough research, visiting a healthcare professional, and receiving a diagnosis, I learned that I had developed severe dyshidrotic eczema, also known as pompholyx. Clearly, my body was attempting to communicate something significant to me—urgently.

Understanding the Connection Between My Body and My Diet

For two long years, I faced the challenges of eczema, experiencing it in unpredictable waves. At times, only a few patches would appear on my knuckles, while other instances saw it spreading across my fingers and palms. It wasn't until my third year of university that I decided to take proactive measures regarding my diet, hoping to better manage this persistent condition.

Although I wasn't the type of college student who indulged in junk food daily, my intake of sugar and alcohol was indeed high. I found myself craving sugary treats every single day and felt restless if I didn’t satisfy those cravings frequently. The initial step I took was to reduce the sugar content in my meals. While sugar does not directly cause eczema, I noticed a significant positive change in my skin's condition as a result of this adjustment. By curbing my sugar consumption, minimizing my alcohol intake, and prioritizing vegetables during meals, I gradually gained better control over my eczema. Additionally, I introduced more fermented foods into my diet. As time passed, my cravings shifted from sweets to fermented foods, allowing my body to communicate its true needs rather than just yearning for instant gratification. Now, in my mid-20s, I experience very few eczema flare-ups, my skin appears much clearer, and I feel a surge of energy. The dietary changes I embraced have profoundly influenced both my eczema and my overall well-being.

The Transformations That Made a Difference for Me

Many individuals discover that adopting a vegan diet can alleviate their eczema symptoms, while others may opt to eliminate gluten, eggs, and shellfish from their meals. Throughout my journey in managing eczema, I learned a valuable lesson: each person’s body has its own distinct needs. The dietary choices that yield positive results for some may not necessarily be effective for others. I soon realized that drastic dietary shifts often aggravated my eczema, prompting me to approach dietary adjustments more gradually. Moreover, I understood the importance of sustaining any significant changes to my diet, provided they allowed me to enjoy diverse, flavorful, and satisfying meals each day. Thus, I developed a meal plan that helped me create delicious dishes while also nurturing my body.

The modifications that proved beneficial for me include:

• eliminating refined sugar
• cutting down on simple carbohydrates
• reducing alcohol intake
• boosting the variety and quantity of vegetables in every dish
• incorporating more whole grains, such as oats, brown rice (chawal), and whole wheat pasta
• increasing my consumption of anti-inflammatory spices like turmeric (haldi), cinnamon (dalchini), and ginger (adrak)
• adding more fermented foods to my meals

While these adjustments coincided with notable improvements in my eczema, it’s crucial to recognize that results may differ for others. We are all unique, and what works for one person might not work for another. During the initial year, I was particularly disciplined regarding my dietary choices. I completely avoided refined sugar and adhered strictly to what I could consume. As time passed, I have eased these restrictions (hello, festive celebrations!), yet these principles continue to shape my eating patterns. If I sense the onset of another flare-up, I revert to this nourishing diet for about a month and carefully observe how my body responds during that period.

Understanding the Connection Between Gut Health and Eczema

Recent scientific investigations are shedding light on the significant role that gut health plays in the emergence of chronic skin conditions such as eczema. This exploration has led to intriguing findings that highlight the relationship between the health of our skin microbiome and eczema. Moreover, it is becoming increasingly evident that the state of our gut health is a critical factor influencing both the onset and management of eczema.

Numerous studies indicate that there is a strong correlation between gut health and the onset of eczema during childhood. This suggests that dietary choices made in our early years could potentially elevate the risk of developing eczema in youth. In addition, as we age, various lifestyle factors can impact our gut microbiome, potentially paving the way for the onset of eczema, as I have personally experienced.

Fermented Foods to Combat Eczema

In my journey to enhance gut health, I made significant adjustments to my dietary habits, particularly by elevating my consumption of fermented foods. These foods play a crucial role in enriching the gut microbiome by introducing beneficial bacteria into the body. Although research examining the efficacy of probiotics for treating eczema has yielded varied conclusions, there is an increasing recognition in allergy studies that both probiotics and foods rich in probiotics are essential pathways for mitigating atopic diseases, particularly in Western nations.

The intake of fermented foods has been associated with a lower incidence of eczema among adults. Additionally, studies indicate that expectant mothers who consume higher quantities of yogurt (dahi) and other fermented foods during pregnancy may lower the risk of eczema developing in their infants. Since my second year in college, I have been crafting kombucha on the recommendation of a family friend. This sparked my interest in the fermentation process, leading me to explore and experiment with various other options.

Some of the fermented foods and beverages I now enjoy daily include:

• kombucha
• milk kefir (dahi)
• water kefir
• beetroot kvass
• sauerkraut
• apple cider vinegar (sirka), used in salads or quick pickling
• fermented (preserved) vegetables
• natural yogurt (dahi)

I also love trying out seasonal variations, such as lacto-fermented lemonade, pineapple tepache, and fermented cucumber. Delicious! Having a diverse array of fermented foods and drinks readily available simplifies their incorporation into every meal. Consuming sauerkraut daily can become monotonous. I’ve noticed that the more options I keep in my fridge, the more inclined I am to include them in my diet.

Other Foods Beneficial for Eczema

In addition to increasing my intake of fermented foods, I focused on enhancing both the variety and quantity of vegetables in my daily meals. This approach is essential as the gut microbiome thrives on diets rich in prebiotic foods. These prebiotic foods are characterized by their fiber content, which resists digestion in the stomach and undergoes fermentation by bacteria in the intestines. This process plays a crucial role in promoting the growth of beneficial gut bacteria.

Foods high in fiber include an array of fruits, vegetables, and whole grains, all of which contribute positively to digestive health. To avoid the monotony of just eating salads, I sought inspiration from South Asian cuisine (Bharatiya pakwan) and began preparing a wider variety of vegetarian and vegan dishes. These meals are not only rich in vegetables but also feature a wealth of anti-inflammatory spices, providing additional health benefits.

Achieving Equilibrium

Rebuilding the gut microbiome is a continuous journey that requires mindful choices in our diet. Each food item you consume influences your gut health significantly. Research indicates that your gut microbiota can undergo changes in as little as one day. By recognizing the connection between skin health and overall well-being, it becomes easier to achieve balance. I have come to regard my eczema as a signal from my body indicating when my habits may need adjustment, whether that pertains to my diet, sleep patterns, or stress levels. Flare-ups serve as a warning bell, signaling the need for a pause and a reset. Nowadays, I prioritize tuning in to these signals.