Chapter 5
Top 12 eczema-safe foods + other useful ingredients
The top 12 eczema-safe foods supply valuable nutrients to help decrease inflammation and promote skin repair and maintenance. This chapter also covers general eczema-safe ingredients that you are likely to use while cooking in your kitchen, and ‘The Itchy Dozen’ foods that are most likely to cause flare-ups.
The top 12 eczema-safe foods are:
1. Banana
While most other fruits are acid-forming and rich in problematic chemicals, regular bananas have unique alkalising properties, thanks to their high potassium content. Bananas are salicylate-free, with the exception of sugar bananas ( SS, AA) which should be avoided. They are a fibre-rich and nutritious energy snack. While they contain some amines, they also supply their own amine/histamine-lowering nutrients magnesium and vitamin C so this nutrient-dense snack should not pose a problem for those who are mildly sensitive to amines. Have banana as a lunch box snack, in the Healthy Skin Smoothie, freeze them to make iceblocks (popsicles/ice lollies) or treat yourself to sliced banana on Spelt Pancakes.
2. Papaya
Papaya is a red fruit related to yellow pawpaw and it provides a range of carotenoids, which are potent antioxidants that can modulate gene activity to protect against inflammatory damage and tumour growth, according to clinical studies.[1] The lycopene content in papaya helps to protect the skin from sun damage (there is no lycopene in pawpaw) and both fruits are rich sources of vitamin C, the antihistamine vitamin, which can help allergy sufferers manage their symptoms. Papaya contains the digestive enzyme papain, which is used in some digestive supplements to aid protein digestion. Papain kills parasites in the gut and after antibiotic use or a bout of illness you can eat a serve of papaya daily to promote recolonisation of beneficial bacteria in the gastrointestinal tract.
Papaya is usually eaten raw, with the skin and seeds removed. The seeds contain potent antimicrobial properties and they can be eaten to flush worms out of the bowel (‘flush’ being the operative word as they can cause severe diarrhoea, so use with caution and do not give children papaya seeds). Eating papaya flesh does not cause any of these symptoms, although the fruit does contain a moderate amount of amines so if you are highly sensitive to amines make sure you’re also taking a vitamin C, B6 and quercetin supplement. If papaya is not available, use pawpaw in the recipes. Recipes include Papaya Rice Paper Rolls; Spelt Pancakes; Healthy Skin Smoothie; Surprise Porridge.
3. Broth
A well-made broth soothes the gastrointestinal tract and provides the skin-repairing amino acid glycine, which is needed to produce connective tissue and enhances detoxification of chemicals. Broth contains collagen, calcium and magnesium and for those in poor health or suffering from a cold or flu, sipping cysteine-rich broth throughout the day can reduce mucus and offer relief. Its content of chondroitin sulfate and hyaluronan helps to lubricate joints, making broth valuable for arthritis sufferers.
A regular store-bought broth will not do, however. For a steaming cup of broth to be both a food and a ‘medicine’ it must be made correctly—there is a trick to extracting the nutrients from the bones and this step cannot be skipped. Broth is made by adding vegetables and bones (that have a little bit of meat, cartilage and tendons left on them) to a pot with plenty of water, and the addition of a weak acid causes an acid-base chemical reaction and the alkaline minerals are drawn right out of the bones (similar to when you eat an acid-forming western diet that slowly leaches calcium from your bones). Eczema-safe acids are ascorbic acid (pure vitamin C powder) and citric acid (from the baking section of larger supermarkets).
While cooking time is extensive (a minimum of 6 hours for a nutrient-dense broth), the good news is broth is an inexpensive meal as you can use a chicken carcass or beef bones and other bones that the local butcher usually discards or sells cheaply (not pork bones, though). Beef bones that have been roasted in the oven make for a deliciously aromatic broth. Refer to Therapeutic Broth recipe. Vegetarians and vegans can alternatively make Alkaline Vegie Broth.
4. Potato (white and sweet potato)
An eczema sufferer needs to avoid many foods so it’s comforting to know you can enjoy a side of mashed potato and homemade potato wedges. The humble potato is a valuable staple food rich in fibre, potassium and vitamin C. One medium white potato contains a whopping 600mg of potassium making it one of the few carbohydrate-rich foods that are alkalising. A medium-sized potato contains vitamin B6 for detoxification of chemicals such as salicylates, alpha-lipoic acid for potent antioxidant protection, and 30mg of vitamin C which is enough to stave off scurvy.
Sweet potato has a lower glycemic index than most varieties of white potatoes, making it suitable for diabetics and those with energy problems. It is anti-inflammatory and contains some salicylates. A cup of sweet potato contains 950mg of alkalising potassium, 11,520mcg of antioxidant beta-carotene, 76mg of calcium, 54mg of magnesium and 33mg of histamine-lowering vitamin C, and 26mg of choline to guard against fatty liver conditions.
Most white potatoes have a high to medium glycemic index, with the exception of carisma potatoes which have a low GI rating. If possible, avoid high GI desiree, sebago and pontiac (in Australia); nardine and kumara (in New Zealand). Favour carisma potatoes and potatoes with a medium GI such as new potatoes and sweet potato. Recipes include Smashed Potato; Chickpea Casserole; Roasted Sweet Potato Salad; Baked Fish with Mash; Teething Rusks; Easy Roast Chicken; Sunshine Soup; New Potato and Leek Soup.
5. Buckwheat
Buckwheat is used as a gluten-free grain and it’s actually a fruit. It’s available roasted and as groats, flour, pasta and tea, and the flour can be made into pancakes or added to gluten-free muffin mixes. Unlike wheat, it’s gentle on the digestive tract and rich in the potent antioxidant flavonoids rutin and quercetin. In experiments, rutin has been found to prevent capillary fragility and high blood pressure. Quercetin lowers the blood histamine level and it has a strong anti-inflammatory effect as it inhibits leukotrienes, which are produced during an eczema flare-up. While buckwheat flour is not as potent, it supplies dietary fibre and is a nutritious way to add skin-repairing nutrients into your diet. Buckwheat recipes include Buckwheat Crepes and Buckwheat Pasta (see ‘Pasta’ recipe).
6. Mung bean sprouts
Mung bean sprouts are like little alkalising ‘bombs’ when added to your meals as they are one of the few strongly alkalising foods available. They contain magnesium, vitamin K, folate, potassium and vitamin C and they are salicylate-free. Mung bean sprouts must be eaten fresh and the packet used up quickly (check use-by dates and don’t buy sprouts that don’t have a visible use-by date or a ‘packed’ date listed). And wash them thoroughly in a bowl of water before use.
Sprouting your own mung beans is easy and the recipe is below. Add them to salads and savoury dishes, and they make a healthy addition to children’s snacks (kids might prefer them served without the green shells). Recipes with mung bean sprouts include Design Your Own Sandwich; Roasted Sweet Potato Salad; Roasted Potato Stack; Papaya Rice Paper Rolls; and Tarzan Juice.
Sprouting recipe
SERVES 4; PREPARATION TIME 5 MINUTES, SOAKING TIME OVERNIGHT,
RINSE AND DRAIN TWICE A DAY FOR TWO DAYS
You can use this recipe to sprout mung beans, spelt grains, barley or lentils (these are your eczema-safe choices for sprouting). If using lentils they must not be ‘split’ lentils as they won’t sprout. Whole spelt grains are available from health food shops—they may be hard to find—and they can be used to make sprouted spelt bread. In Stage 2 you can also sprout dried green peas as they are lovely when sprouted.
1/3 cup dried mung beans
wide glass jar or container
cheese cloth or mesh to cover
elastic band
Wash the mung beans before use and remove the damaged ones that look darker or split. After rinsing them, place them into a glass jar or container. Fill the jar with lukewarm water to help soften hard beans and cover the jar with a piece of breathable cloth or mesh and secure with an elastic band. Set aside on the kitchen bench in low light, away from direct sunlight and not in a dark cupboard. Soak them overnight.
The next morning, drain off the excess water and rinse with water. To make the rinsing process simple, keep the beans in the jar and keep the mesh on and rinse. If using cloth, remove the cloth, keep the beans in the jar, fill the jar with water and place a mesh strainer over the top and drain the water. You will need to rinse and drain twice a day for at least two days. For little mung bean sprouts rinse and drain every 8 to 12 hours for two to three days. Larger sprouts will take four to five days and you’ll need to continue the rinsing routine so they don’t dry out.
As soon as the sprouts are ready, drain any excess water, dry them and store them, wrapped in a paper towel (or something to soak up the excess moisture) in an airtight container and refrigerate them. Use them within four days for maximum freshness.
7. Oats
Eczema sufferers need to start their day with a nutritious breakfast and wholegrain or rolled oats provide more dietary fibre and protein than other grain cereals. They’re a source of vitamin E, zinc, potassium, iron, manganese and silica, an essential mineral for strengthening connective tissue in the skin. Oats contain soluble fibre, so when they’re made into porridge it appears gluey during cooking. The fibre is valuable for gastrointestinal health, helping to lower cholesterol and cleanse pathogens and toxin-loaded bile from the bowel.
Oats contain gluten because of cross contamination, as oats are usually grown near wheat crops and processed alongside wheat. Wheat-free oats are available but often hard to find, so alternatively you can soak your oats overnight to make the gluten easier to digest and this also reduces the phytic acid content (instructions are in the individual recipes in Chapter 18).
Oat recipes include Omega Muesli; New Anzac Cookies; and Surprise Porridge. If you are gluten intolerant make Quinoa Porridge, as an alternative.
8. Linseeds/flaxseeds
Linseeds, also known as flaxseeds, are small brown seeds best known for their rich content of anti-inflammatory omega-3. The seeds are a source of phytochemicals, silica, mucilage, oleic acid, protein, vitamin E and dietary fibre, for gastrointestinal and liver health. Flaxseed oil contains more than 50 per cent omega-3 essential fatty acids.
Omega-3 is highly unstable so it’s easily damaged by heat and once linseeds/flaxseeds have been processed into oil or ground into a fine powder they can go rancid if not stored correctly. For these reasons do not buy pre-ground linseeds/flaxseeds or LSA (a ground mix containing linseeds, sunflower seeds and almonds) and don’t purchase flaxseed oil that has not been refrigerated in the shop. Flaxseed oil must not be heated or used for frying, and should be refrigerated at all times and used up within four weeks.
Whole or finely ground linseeds can be mixed into porridge, use whole linseeds in Omega Muesli, or sprinkled onto Eczema-safe Fruit Salad. Flaxseed oil can be used in recipes such as Healthy Skin Smoothie and in Stage 2: Omega Salad Dressing. Below is a guide to the recommended daily amounts of linseeds:
How to grind linseeds/flaxseeds
Place whole linseeds into a coffee or seed grinder and grind them to a fine powder. Grind linseeds weekly to ensure freshness and store them in a sealed glass container in the refrigerator.
9. Brussels sprouts
Don’t groan. I used to hate brussels sprouts until I found out the amazing health benefits they possess. Brussels sprouts are alkalising and offer a unique and powerful combination of nutrients including loads of vitamin C as well as potassium, folate, choline and dietary fibre. They contain a valuable antioxidant, alpha-lipoic acid, which regenerates vitamin C and vitamin E, lowers blood sugar levels and increases the formation of anti-ageing glutathione to boost liver detoxification.
Like cabbage, brussels sprouts is a cruciferous vegetable from the mighty Brassica family and is rich in anti-cancer indoles. To retain more of the health benefits, favour steaming brussels sprouts over frying or boiling. Recipes include Baked Fish with Mash; Therapeutic Broth; New Potato and Leek Soup.
10. Spring onions
Spring onions, also referred to as scallions and shallots, are part of the onion family, and like the onion, spring onions contain histamine-lowering, anti-inflammatory quercetin. Like garlic (but in lower concentrations) spring onions possess antioxidant flavonoids that convert to allicin when cut or crushed. Lab experiments show that allicin helps liver cells to reduce cholesterol and has antibacterial, anti-viral and anti-fungal properties. Spring onions contain folate, vitamin C, beta-carotene and lutein and are one of the richest sources of vitamin K, which is vital for healthy skin. Just 50g of raw spring onions provides 103mcg of vitamin K, nearly double the daily adequate intake for adults. Recipes include Chickpea Rice; Country Chicken Soup; Sticks and Stones.
11. Fish
High fish intake during pregnancy is associated with a decreased risk of eczema and fish is a good source of protein, vitamin D and iodine.[2][3] Studies show two to three serves of fish each week are beneficial for elevating mood and increasing the health of the brain, skin and heart. Good sources of omega-3, EPA and DHA include trout, salmon, sardines, herring and fish oil supplements. Other minor sources of EPA and DHA include low-fat seafood such as carp, pike, haddock, oysters, clams, scallops and squid. It’s important to favour eczema-safe fish, which are low in mercury.
Safe seafood
The following seafoods are low in mercury, as is the case with all small-sized fish (if in doubt ask your local fishmonger at the fish shop). The general rule is: the higher up the food chain and the bigger the fish (e.g. shark/flake), the more mercury it may contain.
trout and rainbow trout (AA)
flathead
dory (small fillets)
hake
bream
shrimp
flounder
herring
sardines (AA)
lobster
oysters
quality canned tuna in spring-water/brine* (AA)
salmon (AA)
*You can make a healthy snack with 95g (3 1/3 oz) of canned tuna once a week, as canned tuna is sourced from smaller sized tuna.
AA = rich in amines (not to be confused with arachidonic acid, which is also abbreviated to AA). Do not consume amine-rich fish more than once a week and discontinue use if you have an adverse reaction.
Fish to avoid
The following fish contain high levels of mercury and should be avoided. Health authorities recommend if you eat a serve of mercury-rich fish you should then avoid eating all seafood for at least two weeks afterwards to allow time for your mercury levels to reduce.
flake/shark (often used for fish and chips)
large snapper
swordfish
marlin
king mackerel
perch (orange roughy)
barramundi (larger fillets)
gemfish
large ling
larger tuna (albacore, southern bluefin)
Do not eat frozen fish as this is ten times higher in histamines. Avoid prawns as they are treated with sulfite preservative (cooked prawns and shrimp may be preservative-free but you will need to check). While you have eczema, avoid smoked salmon and other smoked fish as they are highly acidifying and may contain chemicals and increased amines.
Salmon and trout are commonly farmed in western countries such as Australia and it has been suggested that these fish contain less nutrients than fish fresh from the ocean. If you cannot buy ocean-caught fish, farmed fish is an acceptable source.
Both adults and children can eat low-mercury fish twice a week, the portion being no bigger than the palm of your hand. Do not eat seafood more than three times a week because over-consumption of seafood may eventually lead to mercury accumulation. Recipes include Sticks and Stones; Roasted Potato Stack; Baked Fish with Mash.
12. Beetroot
Beetroot is an important vegetable for eczema sufferers as it has strong alkalising properties which boost liver detoxification of salicylates and other chemicals. It contains moderate salicylates, and it’s abundant in antioxidants, folic acid and iron. Beetroot is a potent blood cleanser and research shows that beetroot consumption lowers blood pressure and has an aspirin-like effect, reducing the risk of blood clots.
Grate fresh, peeled beetroot into salads or salad sandwiches and use beetroot in freshly made vegetable juices. Do not consume canned beetroot as it contains vinegar. Recipes include Healthy Skin Juice; Design Your Own Sandwich; and you can add grated beetroot to Alkaline Bomb Salad.
Other useful ingredients
While they didn’t quite make the top 12, the following are some other useful ingredients for those with eczema.
Lecithin granules
Lecithin is a phospholipid made up of essential fatty acids, phosphorous, inositol and choline, which is an important component of bile, a substance the liver makes to remove unwanted chemicals and fats from the body. Lecithin helps the body to utilise fats correctly (making it ideal for eczema sufferers with abnormal fat metabolism), it’s essential for liver function and helps to lower cholesterol. A healthy body produces small amounts of lecithin and it is present in protein foods such as meats, fish, soy and eggs. High-fat diets increase the need for lecithin and if you don’t consume enough lecithin, fatty liver can result.
Store-bought lecithin granules, made from soy, look like tiny yellow beads and have a pleasant malty flavour. Egg lecithin is available but it contains predominantly saturated fat and eczema sufferers are more likely to be allergic to eggs so this form is not recommended. A tablespoon of lecithin granules makes a great addition to smoothies with added flaxseed oil, as the lecithin helps your body utilise the omega-3 essential fatty acids from the oil (I highly recommend you consume flaxseed oil with the addition of lecithin). Soy lecithin-containing recipes include Omega Muesli; Healthy Skin Smoothie; and the Stage 2 recipe Flaxseed Lemon Drink.
Age range | Soy lecithin granule dosages* |
|---|---|
| adults | 1 tablespoon (8g) daily with food (supplies approx. 250mg of choline) |
| 14–18 years | 3 teaspoons (6g) daily with food (supplies approx. 187mg of choline) |
| 9–13 years | 2 teaspoons (4g) daily with food (supplies approx. 125mg of choline) |
| 4–8 years | 1 teaspoon (2g) daily with food (supplies approx. 62mg choline) |
| 1–3 years | 1/2 teaspoon (1g) daily with food (supplies approx. 31mg of choline) |
| 0–12 months | choline is supplied in breastmilk (especially when the mother’s health and diet is good), infant formula and infant food if on solids |
| *Don’t consume genetically modified soy lecithin (favour GMO-free soy) and do not consume soy lecithin if you are allergic to soy. |
Cooking oil: rice bran oil
Rice bran oil is low in salicylates and, like olive oil, rice bran oil contains oleic acid and vitamin E. It contains omega-6 essential fatty acids which should only be consumed in moderation. Rice bran oil also has a high smoking point.
When choosing an oil for frying at high heat it’s important to consider the smoking point—the temperature at which the oil begins to break down and produce smoke. A smoking oil is a sign damage is occurring, the nutrients are being destroyed and the oil is fast becoming bad for your health (at this point you should carefully pour off the oil (if possible), wipe the pan clean and start again. To reduce the risk of burnt oil, you want to use a cooking oil that has a high smoking point. A basic rule is, the more ‘extra virgin’ or unrefined an oil is, the more easily it will burn. There are some exceptions to this rule and rice bran oil is one of them as it is relatively heat stable and its high smoking point makes rice bran oil an excellent choice for baking and frying.
Cooking oil | Smoking point °C | Smoking point °F |
|---|---|---|
| refined safflower oil | 266°C | 510°F |
| rice bran oil | 254°C | 490°F |
| ghee (Indian clarified dairy butter) | 252°C | 485°F |
| refined/light olive oil | 242°C | 468°F |
| refined soybean oil | 238°C | 460°F |
| refined coconut oil | 232°C | 450°F |
| refined canola oil | 204°C | 400°F |
| extra virgin olive oil | 190°C | 375°F |
| extra virgin coconut oil | 177°C | 350°F |
| butter | 121–149°C | 250–300°F |
| virgin safflower oil | 107°C | 225°F |
| Note: The oils shaded in grey are eczema-safe and suitable for use during Stage 1 of the Eczema Diet. |
Cooking oil recommendations
- While you have eczema, do not cook with olive oil, coconut oil, canola oil or any other oil that is not on the Eczema-safe shopping guide.
- Rice bran oil can burn on very high heat so turn down your frying pan to medium once it has heated up.
- Rice bran oil contains omega-6 so it should only be used sparingly.
- While you have eczema a cooking oil-free diet would be the healthiest choice (this means using no cooking oil, not even rice bran oil). This may be difficult to achieve so alternatively see if you can have some ‘oil-free’ days (on these days, make salads or one of the soup recipes or steam vegies and have them with boiled or steamed chicken or steamed fish).
Sweetener: rice malt syrup
Ideally, your diet should have no added sweeteners, but for those of you who wish to use sweetener the best choice is rice malt syrup for two reasons: it is alkalising (whereas all other sweeteners convert to acid in the body), and it’s low in salicylates and other chemicals. Rice malt syrup is milder than honey so more may be required in recipes.
In order of preference, here are the sweeteners eczema sufferers can use in recipes:
- rice malt syrup (alkalising, low in chemicals)
- real maple syrup (acid-producing, low in chemicals)
- golden syrup* (acid-producing, low in chemicals)
*A couple of the sweet recipes require golden syrup, which is a less refined sugar syrup. If this ingredient is not available in your country use real maple syrup instead—do not use imitation maple syrup as it may contain additives.
Barley malt is often used to sweeten soy milks and this sweetener should be eczema-safe if you are not gluten intolerant. It you’re allergic to gluten use malt-free soy milk or organic rice milk as they are both gluten-free.
Sweeteners to avoid
If you have chronic candida or fungal overgrowth then I recommend you go sweetener-free. Sugar is strongly acid-producing and should only be used, for example, on rare occasions when you make birthday cake. For those of you who have a child with eczema, I don’t recommend you suddenly take every sugary food out of their diet. You can offer them sweet eczema-safe alternatives such as New Anzac Cookies and Pear Muffins.
In general, it’s important that eczema sufferers avoid the following sweeteners as they may worsen eczema symptoms:
Sugar cravings
It’s important to listen to your sugar cravings as your body may be telling you something important about your diet. Before you reach for a biscuit or a chocolate, however, consider the following: sugar cravings can be a sign your body is craving vitamin C or potassium from sweet fruits, or magnesium and chromium from quality carbohydrate grains. Give your body the nutrients it craves: eat papaya or pawpaw to boost your vitamin C, eat banana for potassium and take a supplement containing magnesium and chromium—and watch your cravings disappear.
Non-dairy milks
Dairy products, especially animal milks (cow, goat, sheep), are not suitable for eczema sufferers. It is possible to follow this diet without any milk substitutes and alternatively eat protein twice a day and consume five serves of alkalising vegetables for bone health (an alkalising diet is better at strengthening bones than dairy products). For those of you who would like to consume milk in your porridge, smoothies and baked goods, here are the best options for you:
Organic soy milk G
Like all processed food products, soy milk has its good and bad points and there are different qualities available. The best choice is any variety containing organic ‘whole’ soybeans as these are less processed and of the highest quality. Do not buy soy milk listing ‘soy isolate’ in the ingredients, as soy isolate was once considered a waste product and may contain aluminium. Soy is rich in phytic acid, an antinutrient that binds minerals such as zinc, and zinc is an important nutrient for eczema sufferers. For this reason soy milk is restricted in Stage 1 of the Eczema Diet. Soy milk contains weak oestrogens (like the hormone oestrogen) and a healthy diet rich in the liver detoxification nutrients magnesium, zinc and B group vitamins helps the body to properly detoxify oestrogen (refer to Table 4, ‘Nutrients for liver detoxification’).
The ingredient barley malt, which is added to soy milks for added sweetness, contains gluten so if you are gluten intolerant look for ‘malt-free’ soy milk or use organic rice milk. If you choose to drink soy milk or any milk keep in mind they are processed products so consume only in moderation (e.g. a splash on your porridge or to make creamy Smashed Potato).
If available, choose organic soy milk that is fresh (in the refrigerated section of the supermarket), and one that contains added fibre and calcium and has a low glycaemic index.
Rice milk GF
If you choose to drink milk, rice milk is a sweet, watery milk that is low allergy and low in chemicals so it is regarded as eczema-safe. If purchasing rice milk, favour organic rice milk that is ‘calcium fortified’, which means it has added calcium. Rice milk often contains sunflower oil, which is usually eczema-safe. Although naturopaths tend to favour rice milk over soy milk, be aware that rice milk has a very high glycaemic index so it’s not suitable for diabetics or those with hypoglycaemia or energy problems of any kind. For this reason, only use rice milk in moderation and take a chromium supplement daily to promote blood sugar balance (for chromium information see section entittled "Chromium").
Oat milk G
A serve of oat milk is rich in fibre, calcium, vitamin A and if you are vegan it is a valuable source of iron (it contains 10 per cent of the recommended dietary intake). Oat milk is lactose-free and it contains gluten so don’t use oat milk if you are allergic to wheat or gluten.
What about almond milk?
Almond milk is rich in salicylates and may cause flare-ups so it not suitable for eczema sufferers.
Eczema-safe grains
The following grains are eczema-safe because they are low in natural chemicals and contain no artificial additives. If possible, soak grains before consuming them.
Which grains did not make the list?
The Eczema Diet is wheat-free. Going wheat-free for a few months gives the digestive tract time to repair and you might find that you are better able to tolerate wheat after having a break from it. The Eczema Diet is not gluten-free but if you are gluten intolerant it’s easy to adapt this diet by avoiding all gluten-containing products including wheat, spelt, rye, barley and oats (denoted with a ‘G’ in the recipes).
Also avoid corn, polenta (cornmeal) and most commercial breakfast cereals while you have eczema as they are rich in irritating chemicals such as salicylates.
Amaranth, millet, tapioca, jasmine rice, instant/quick-cooking rice and Japanese glutinous rice did not make the list because they have an incredibly high GI, which triggers high insulin in the blood (refer to ‘How prostaglandins control inflammation’, for reasons why high insulin is bad for eczema).
Why soak your grains?
Grains, legumes and nuts contain phytic acid, an anti-nutrient that reduces the absorption of zinc, copper, calcium and iron. Traditional methods of making sourdough bread, fermenting, sprouting and soaking reduces the phytic acid content, increase gluten tolerance and make minerals more available for skin repair and maintenance. While consuming grains, legumes and nuts in moderation should not cause deficiencies there is an increased risk when large quantities are consumed.
Soaking grains is optional during the Eczema Diet but it is highly recommended, it’s easy and it can quickly become a habit. The key is to think ahead and always have a couple of bowls of soaking grains on your kitchen bench. If the bench is bare, you know it’s time to soak some more grains (see ‘How to soak grains’, opposite).
Soaking acids
Using a weak acid when soaking grains is an optional step but it is highly recommended as it changes the pH of the water, speeding up the breakdown of phytic acid and this increases the nutritional content of the grains. Weak acids suitable for eczema sufferers are ascorbic acid (pure vitamin C powder) and citric acid. Ascorbic acid is preferable and is available online and from compounding chemists. Do not use other types of vitamin C. Citric acid is usually found in the baking section in larger supermarkets. Although rare, it’s possible to be sensitive to citric acid so if gastrointestinal disturbances occur, discontinue use. Ascorbic acid and citric acid add a lovely tangy flavour to dips and spreads (Sesame-free Hummus; Parsley Pesto), and they can be used to make Therapeutic Broth.
How to soak grains
Grains are generally soaked overnight for use in the morning or soaked first thing in the morning if you are consuming the grains in the evening. The exceptions are barley and buckwheat which need less than 2 hours soaking time. When soaking grains you will need:
• a bowl or glass container
• grains of choice (see Table 7, ‘Grain soaking and cooking times’)
• filtered water (room temperature or tepid)
• a clean tea towel or plastic wrap (to keep out potential bugs)
• a pinch of ascorbic acid or citric acid (optional).
Place your choice of grain into a bowl and cover with double the quantity of water. Then mix in a pinch of ascorbic acid or citric acid and cover with plastic wrap or a clean tea towel. Leave on the bench away from direct sunlight (do not refrigerate or place in a dark cupboard). Soak for the recommended length of time (see Table 7). Then drain off the water using a strainer, rinse with fresh water to remove the vitamin C or citric acid flavour, and the grains are ready to use (see Table 7 for approximate cooking times). Use soaked grains within 13 hours or strain, rinse and refrigerate them until needed (use refrigerated grains within 3 days).
Grain | Raw quantity | Soaking time | Cooking time |
|---|---|---|---|
| buckwheat, whole | 1/2 cup per adult | at least 1 hour | 10 minutes (refer to packaging) |
| barley (G) | 1 cup (1/2 cup in Country Chicken Soup) | at least 2 hours | 20 minutes if soaked, 45 minutes if unsoaked |
| rolled (porridge) oats (G) | 1/2 cup per adult | 12 hours/overnight | Omega Muesli: no cooking required |
| 1/3 cup per child | porridge: 15 minutes | ||
| 1/4 cup per toddler | |||
| quinoa (not puffed) | 1/2 cup per adult | 12 hours/overnight | 20 minutes+ |
| 1/3 cup per child | |||
| 1/4 cup per toddler | |||
| basmati rice, white rice | 1 1/2 cups* | 12 hours/overnight | 7–10 minutes |
| brown rice | 2 1/2 cups* | 12 hours/overnight | 20–25 minutes |
| *Quantities are enough to feed a family of four. |
Eczema-safe bread
Eczema-safe breads are generally easy to digest (or gentler on the digestive tract than wheat breads). If you can eat gluten then spelt bread is the top choice for eczema sufferers. Spelt bread tastes similar to wheat and spelt sourdough bread uses the traditional, non-yeast method of breadmaking, making it naturally lower in phytic acid and low GI (so it supplies energy slowly and does not trigger high blood insulin). Spelt recipes include Spelt Lavash Bread (flat bread or baked into spelt chips); Spelt Pancakes; and Pear Muffins.
When choosing gluten-free bread refer to the eczema-safe grain and flour lists on and opposite. If buying store-bought breads, avoid artificial preservative 282, calcium propionate.
Eczema-safe breads include:
Eczema-safe flour
Baking with spelt flour is preferable as the gluten makes the recipes work brilliantly, and the kids can’t tell the difference. Buckwheat makes a very nutritious flour but it is an acquired taste, best used in pancakes with rice malt syrup and sliced banana. If you need to use a packet of gluten-free flour check for additives (see Table 3, ‘Additives to avoid’) and note that highly processed white cornflour is acceptable to consume in small amounts but corn or yellow maize are not eczema-safe. As flours are highly processed or ground into a fine powder, making them fast to digest, they usually have a high GI rating. If the flour is used in nutritious recipes containing protein, the GI may be reduced.
The Eczema Diet recipes do not use all the following flours; the ones used in the recipes are the first three flours:
- buckwheat flour (GF)
- rice flour/brown rice flour (GI)(GF)
- spelt flour (wholemeal if available) (G)
- oat flour (G)
- quinoa flour (GI)(GF)
- arrowroot flour (GF).
If you are looking for baking helpers, use gluten-free baking powder or bicarbonate of soda (baking soda, also gluten-free).
Animal and vegetarian protein
Your skin, muscles, brain cells, hair and nails need protein to function; without it your muscles would begin to waste, your skin, hair and nails would suffer and your body would swell with fluid retention (and children stop growing without protein). On the other hand, if you eat too much protein—for example, if you follow a high-protein low-carb diet for too long—you can end up with muscle wasting, constipation and an increased risk of bowel cancer, skin rashes, acne and/or kidney problems. Therefore, for optimal health of the skin and body, a balanced or moderate amount of protein is needed in the diet.
Eczema-safe protein
Here are some guidelines for choosing eczema-safe protein:
- Protein from animal sources should be free range or organic where possible.
- It’s essential to remove chicken skin and cut fatty pieces off meats.
- Buy only the freshest cuts of meat which are free of preservatives and low in fat
- If buying mince, ask your butcher to grind it fresh as most packaged mince (and packaged fish) contains preservatives.
- Don’t consume meat or fish that has a strong or unpleasant odour.
- Don’t consume fish that has been frozen as they are rich in amines.
Choose from the following animal and vegetable protein sources:
- turkey
- lamb
- veal
- trout/rainbow trout AA
- white fish, fresh (eczema-safe fish)
- canned salmon or tuna in spring-water/brine AA
- preservative-free mince (lamb, chicken, veal)
- canned or dried beans (not broad beans)
- green beans
- mung bean sprouts
- lentil sprouts
- lentils
Raw egg whites
To avoid egg white injury, it is imperative that you avoid consuming products containing hidden sources of raw egg white, including:
Protein foods to avoid
If you suffer from eczema it is best to avoid the following protein foods:
- deli meats such as salami, bacon and ham (which contain nitrates)
- sliced/processed chicken and turkey (contain flavour enhancers)
- sausages (nitrates)
- pork, bacon, ham and beef (strongly acid-forming)
- liver (rich in pesticides and vitamin A)
- frozen fish (rich in histamines)
- frozen meats and leftovers (can be high in amines)
- prawns (they are treated with sulfite preservative)
- tempeh
- vegan patties/sausages (additives, flavour enhancers and/or salicylates)
- eggs, if an allergy or intolerance is suspected6
- all dairy products.
How much protein?
Ensure you consume some sort of protein every day—preferably in two of your main meals. Between 45g (1 1/2oz) and 100g (3 1/2oz) of cooked meat such as chicken will provide adults with sufficient daily protein, as will two small lean lamb chops, two slices of roast meat or half a chicken breast fillet. An 80–120g serve (2 1/2–4 1/2oz) of fish will also give you enough protein for the day.
If you’re vegetarian or vegan, have two serves of vegetarian protein each day alongside a grain such as brown rice, as this makes the protein more ‘complete’. One cup of lentils, green beans, chickpeas (garbanzo beans), split peas or kidney beans served with wholegrain carbohydrates will provide your daily protein needs. Aim for two small serves of protein in your daily diet; children and pregnant women should have two or three serves.
Cooking guide for legumes
Legumes are rich in magnesium and potassium and supply dietary fibre, protein and slow-release carbohydrate for energy. Canned legumes such as brown lentils, chickpeas (garbanzo beans) and mixed beans are a convenient option. However, some nutrients are destroyed during the canning process and some cans are coated with bisphenol A (BPA) which can leach into the canned food (the Food Standards Agency in the United Kingdom says that BPA is known to have ‘weak oestrogenic effects’ and it could disrupt hormone systems, although more research is warranted). If using canned legumes, it’s also essential to drain and thoroughly rinse them as they are packed with a fair amount of salt. Dried legumes which are home-cooked are the best and most nutritious choice. Here is your guide for cooking legumes:
Step 1: Rinsing and sorting
Whether using canned or dried legumes, it’s important to rinse the legumes and pick out any discoloured or shrivelled legumes or small stones.
Step 2: Soaking dried legumes
Most dried legumes should be soaked overnight in water. This helps to reduce phytic acid, promote even cooking and reduce simmering time. For every 1 cup of legumes use 4 cups of water.
Long soak method: Place legumes and water in a saucepan, cover and soak overnight at room temperature (8+ hours). In the morning, discard the water and use new water for cooking.
Quick soak method: Boil the legumes in water for 5 minutes and then remove from heat, cover and soak for 2 hours. Discard the water. Then add fresh water for cooking (refer to Step 3).
If you have flatulence problems when eating beans, combine both methods: bring a large saucepan of water to the boil then add the legumes and boil for 2 minutes. Remove from heat, cover and soak overnight. Important: discard the soaked water as it contains the indigestible sugars that promote gas.
Step 3: Cooking legumes
After soaking the legumes (if required—see below), add the necessary amount of water (4 cups of water for every 1 cup of legumes is ideal). Avoid stirring the beans while cooking as it can damage them. Do not add salt as it can toughen the beans if added too early.
Lentils are quick to cook, but for all other beans check their progress after 45 minutes with this simple test: if the legumes are cooked they should be soft enough to easily mash using the back of a fork. All cooking times are approximate and will vary depending on how long it has been since they were harvested.
What types of dried legumes do not need soaking?
Dried lentils (red and brown/green), split peas (green and yellow) and black-eyed peas do not need to be soaked. Adzuki and mung beans only need to be soaked for 1 to 2 hours. However, make sure you rinse these beans and lentils thoroughly, changing the water two or three times until it runs clear.
Legume | Approximate cooking times |
|---|---|
| adzuki beans | 45 minutes–1 1/2 hours |
| black-eyed peas/beans | 1–2 hours |
| cannellini beans | 1 hour |
| chickpeas (garbanzo beans) | 1 1/2–2 hours (allow to cool in cooking water) |
| dried split peas | up to 45 minutes |
| kidney beans | 1 hour+ |
| lentils | 20–30 minutes |
| lima beans | 1–2 hours |
| mung beans | 45–60 minutes |
| navy beans | 1–2 hours |
| pinto beans | 1–2 hours |
| Note: 1 cup of legumes usually makes 2 1/2 cups when cooked. |
How much food should go on your plate?
A simple rule when serving lunch and dinner is this: fill half your plate with vegetables, one quarter with quality protein (meat, fish, beans) and the other quarter with quality carbohydrates (rice, quinoa, spelt bread). If you want dessert, favour eczema-safe fruits such as banana, papaya, pawpaw or pear. These rules also apply to children; just use appropriate child-sized plates and read ‘protein’ information on portion sizes.
Salt
Commercial table salt is not eczema-safe as it can have an added anti-caking agent containing aluminium, most of the nutritious minerals have been removed and it’s acid-producing so it can disrupt the body’s acid–alkaline balance. If you’d like to use salt buy quality Celtic or macro sea salt—eczema-safe salt should be grey in colour, indicating it’s unprocessed and mineral-rich, and it should not contain anti-caking agent. These alkaline salts are okay to use in moderation. Do not add salt to your food if you have high blood pressure.
Foods to avoid | Eczema-safe alternatives |
|---|---|
| dairy products, cow/goat/sheep milk, milkshakes | organic rice milk, oat milk, organic soy milk (not ‘soy isolate’) in moderation |
| margarine, dairy-free margarine, softened butter (contains additives/oils), jams, spreads | Sesame-free Hummus; Bean Dip; Banana Carob Spread; (Stage 2: pure organic butter or ghee if no allergy to dairy) |
| pork, ham, bacon, beef, deli meats, sausages, mince with preservatives (not listed on packaging) | lean lamb, free-range chicken, beef bones used in broth, lean lamb/veal/chicken mince (ask butcher for additive-free or freshly made mince) |
| smoked salmon/fish, canned tuna in oil or olive oil | baked or grilled trout or smaller white fish (see fish information) |
| raw egg white, whole-egg mayonnaise, dips with egg | egg replacer (baking section) |
| Sesame-free Hummus, instead of mayonnaise (Stage 2: free-range egg, cooked, 1–2 eggs a week maximum, if not allergic to egg) | |
| most fruits (rich in natural chemicals), fruit juices | peeled pear, banana (not sugar variety), papaya |
| tomato, tomato-containing products, capsicum (pepper), mushrooms, pumpkin (winter squash), broccoli | carrot, celery, potato, sweet potato, green beans, brussels sprouts, cabbage (white and red) |
| dark leafy greens, spinach, silver beet, rocket (arugula) etc. (in Stage 1 of diet) | cos (romaine) lettuce, iceberg lettuce |
| most herbs and spices (in Stage 1 of diet) | parsley (in moderation), parsley flakes, chives |
| onions, most sprouts | leeks, spring onion/scallion/shallot, garlic, dried garlic powder, mung bean sprouts, lentil sprouts, sprouted spelt |
| avocado | Sesame-free Hummus; Bean Dip, |
| soy sauce/tamari, tomato sauce, barbecue sauce and other sauces, salad dressings of any kind | Sesame-free Hummus; Parsley Pesto; Omega Salad Dressing (Stage 2 only) |
| dried fruits | peeled pear, papaya, pawpaw, banana, Baked Banana Chips |
| nuts | unsalted raw cashews (if no allergy to nuts; do not have roasted) |
| vinegar (all types), pickled foods, gherkins | (Stage 2 only: quality apple cider vinegar if no allergy to sulfites) |
| olive oil, canola oil, coconut oil, vegetable oils | rice bran oil |
| wheat products, wheat flour, plain flour, wheat bread, commercial wheat breakfast cereals, wheat pasta | spelt flour, spelt sourdough, buckwheat, brown rice, basmati rice, quinoa, rolled (porridge) oats, wheat-free oats, rice bran, brown rice flour/rice flour, barley, rye, potato flour, soy flour, rye flour, plain gluten-free bread (no corn/maize), gluten-free rice pasta, buckwheat pasta |
| corn, cornflakes, cornflour (cornstarch), corn chips | quinoa porridge, rolled oat porridge, puffed rice cereal (preferably brown), (occasional use of white cornflour e.g. in gluten-free baking is acceptable), plain rice crackers (no additives) |
| broad beans | other beans, kidney beans, navy beans, lentils, cannellini beans, chickpeas (garbanzo beans), green beans |
| sugar, honey, molasses, artificial sweeteners, cocoa powder | rice malt syrup, real maple syrup, golden syrup (used only in baking), carob powder, real vanilla essence |
| soft drink (sodas), diet soft drink, flavoured mineral water | filtered water, natural spring water (not carbonated) |
| tap water | filtered water, natural spring water (not carbonated) |
| coffee, tea, herbal tea (all kinds), fruit juice | Therapeutic Broth; Tarzan Juice; Healthy Skin Juice; Healthy Skin Smoothie; Choco Milk |
| biscuits, muffins, snack foods, cakes, pastries, chips, pancake mix, confectionery/lollies/candy, chocolate | Pear Muffins; Spelt Pancakes; Buckwheat Crepes; plain rice crackers/cakes (no additives) with Banana Carob Spread; carrot and celery sticks; Baked Banana Chips; New Anzac Cookies (occasional consumption only) |
| See the Eczema-safe shopping guide for a complete list of eczema-safe items. |
The itchy dozen
Not counting allergy foods, here are the general foods and beverages most likely to give you itchy skin or cause your eczema to flare up:
1 cow’s milk and other dairy products
2 grapes (including wines, sultanas, raisins and grape-containing juices)
3 oranges (and orange juice)
4 kiwi fruit
5 soy sauce/tamari sauce
6 tomato and products containing tomato
7 avocado
8 dark green vegetables (broccoli, spinach, silver beet, wheatgrass juice etc.)
9 dried fruits (apricots, dates, figs etc.)
10 deli meats (sausages, ham, bacon, meats with flavour enhancers etc.)
11 corn and products containing corn