In this Nutrition Bite, we’re discussing the top three food triggers that lead to eczema, psoriasis and skin diseases…

Skin health is a complex issue, and there are many contributing factors. As you may have read our earlier blog, topical triggers, such as skincare products, have the potential to help or hurt skin.

Then there are numerous environmental factors such as air quality and sun exposure, as well as an imbalanced gut.

We know… there’s a lot!

Fortunately, our good friends Dr. Eric and Sabrina Zielinski (Dr. and Mama Z!) are covering all of these topics in detail in their f.ree, online class, The Eczema, Psoriasis & Skin Disease Masterclass, which you can sign up for here!

As they will tell you, more than anything else, the component that has the most significant impact on skin health is what you eat…AND don’t eat.

With that in mind…

The top three food triggers for eczema, psoriasis and skin diseases are…

1: Gluten

While it’s true that gluten does not negatively impact everyone, gluten sensitivity is very real. It’s estimated that more than 18 million Americans have a gluten sensitivity, and that’s not including the millions of people with celiac disease or wheat allergies.

The best way to see if gluten is impacting your skin is to try removing it completely from your diet for 6-8 weeks. Not only would this give you time to see if your skin changes, but if you are gluten sensitive, you’ll likely see additional improvements to your health, such as reduced brain fog.

2: Dairy

While this isn’t an issue for vegans, vegetarians or those just starting out should consider this trigger food.

There are a number of studies that have demonstrated dairy’s role in hindering skin health. A 2019 meta-analysis (meaning, a report on a collection of studies) by Clinical Nutrition found that dairy, total milk, whole milk, low-fat and skim milk consumption had a significant positive relationship to acne occurrence. [1]

Translation? People who consumed the most dairy were also found to have the greatest number of skin issues.

That said, the meta-analysis also reported they saw no significant association between yogurt/cheese and acne development. What this means is that yogurt and cheese can still trigger skin problems, but on the dairy “spectrum”, they are less harmful to skin health than milk.

Still, if you eliminate all dairy for 6-8 weeks and see your skin and overall health improve, it may be best to keep dairy out of your diet. Luckily, there are an infinite number of dairy-free options (some much healthier than others) that can help keep you satisfied without harming your skin.

(And of course here at VegHealth, we have a number of other reasons for suggesting dairy products be avoided!)

3: Sugar

The final food that can trigger skin flare ups is, unsurprisingly, sugar. It seems as if new scientific studies come out every year describing yet another way too much sugar negatively affects health.

In 2020, a study by The Journal of the American Medical Association: Dermatology reported that sugary beverages and sugary products, in addition to milk and fatty foods, were associated with acne in adults. [2]

We also know that sugar is a significant contributor towards inflammation, which is the root of dozens of health struggles, and is linked to skin diseases, eczema, and psoriasis.

We always seek to help our audience maintain an “abundance” mindset. Now that you know 3 of the main foods to avoid, it’s time to find out what foods you can and should have to promote healthy skin! 

Enjoy nourishing meals designed to promote skin health when you download this f.ree 7-Day Meal Plan and Recipe Guide To Soothe Inflammation, Eczema & Skin Disease

Visit for amazing vegan recipes, and don’t forget to sign up for VegHealth to get more beneficial vegan knowledge.


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