From chronic eczema to clear skin: How food became one woman’s remedy

This is the story of how a personalised nutrition and lifestyle approach empowered one woman to overcome her chronic eczema – and take control of her wellbeing. Catherine Morgan writes

Eczema doesn’t just affect the skin – for many, its impact goes way deeper. This common uncomfortable condition can affect mood, self-esteem, sleep, energy, relationships, and quality of life. Sufferers often find themselves stuck in a cycle of flare-ups, ointments, steroid creams, and an ongoing search for a solution.

But for one 47-year-old, that cycle came to an end – not through a miracle cream, but through a new way of eating.

A brief history

When Jessica* first came to see registered nutritional therapist Nicola Moore, she had been living with eczema her entire life – but it had become significantly worse in recent years. The areas most affected were the backs of the knees, elbows, and, most distressingly, the eyelids.

Flare-ups were frequent and persistent, and Jessica described them as both painful and emotionally draining. The visibility of the eczema around her eyes especially impacted Jessica’s confidence and quality of life.

She also experienced regular constipation, bloating, and low energy.

Jessica had been prescribed steroid creams in the past but was reluctant to continue using them due to concerns about long-term side effects. She had previously experimented with eliminating dairy and noticed improvements – but struggled to maintain the change due to lack of inspiration and support.

Digging deeper: focus on the root, not the rash

Instead of focusing on the symptoms directly, Moore – who has been practising for over 20 years – began with a functional medicine assessment: reviewing Jessica’s medical and health history, diet, sleep patterns, stress levels, and gut health. Two simple functional tests were also used to assess vitamin D and fatty acid status.

From this, Moore developed a clearer picture of the root causes of Jessica’s eczema. She believed deficiencies in vitamin D and omega-3 were clear contributors, as both are important for skin barrier integrity and immune balance. Her irregular eating patterns, high intake of caffeine and biscuits, poor sleep, and stress from juggling young children and part-time work were also likely exacerbating gut and skin health.

The plan: practical nourishment

Based on her findings, Moore created a practical, compassionate and personalised plan that felt realistic for Jessica’s busy life.

The protocol included vitamin D, omega-3 fatty acids, and fibre-rich, plant-diverse foods to support skin repair, immune function, and the gut-skin axis. Moore focused on gentle, food-first strategies to support Jessica’s gut health, adding fibre from oats, flax, fruit, vegetables, and fermented foods. Improving bowel regularity alone had a big impact on Jessica’s symptoms.

Dairy was once again excluded from the diet; however, this time, it was done in a relaxed way without stress. Moore focused more on adding food into the diet and ‘crowding out’ the dairy. She encouraged Jessica to think about food a bit differently, aiming to avoid the habit of swapping ‘like for like,’ as she didn’t want Jessica to start consuming lots of ultra-processed dairy-free alternatives.

“Being less obsessive and having a wide range of food ideas and options – and focusing on what to eat rather than what not to eat – allowed for a mostly dairy-free existence that embraced nuance and kindness,” says Moore. “This approach made it easier for her to simply avoid dairy as part of her overall dietary habits, rather than seeing it as a ‘diet’.”

Jessica remained under her GP for ongoing monitoring, but no active collaboration was required.

Key components of the protocol:

Nutrition:

• Switched to overnight oats with flax, nuts, fruit, and spices for a nutrient-dense, enjoyable breakfast.
• Encouraged ‘sling-together’ lunches using leftovers with extra salad/vegetable add-ins.
• Introduced sardines on rye toast for quick, protein-rich afternoon meals.
• Aimed for at least three vegetables at dinner, including a green one.
• Reduced reliance on biscuits and crisps by introducing tasty, filling alternatives she enjoyed.

Supplements:

• Vitamin D, omega-3, and a broad multi-nutrient.

Lifestyle: 

• Switched to decaffeinated coffee and black tea/coffee instead of milk-based options and aimed for a glass of water before any caffeinated drink (this can help reduce the desire for coffee whilst also providing a bit more hydration throughout the day).
• Introduced an anxiety journal coupled with a daily 10-minute visualisation for stress. Also, focused on using food as a source of relaxation and pleasure, which meant looking at the space where Jessica prepared food and helping her to find relaxing music to listen to in her kitchen.
• Improved evening routine (phone off at 9pm, read or watch TV instead).

An easy transition and major wins

Jessica was relieved the plan was straightforward and not overwhelming. Initially worried about losing motivation, she found the simple, tasty food ideas re-ignited her love of cooking. She especially loved the overnight oats and sardine snack.

Within just six weeks Jessica’s bowel regularity improved, and flare-ups had noticeably reduced. Over four months, her eczema had completely cleared.

But it wasn’t just her skin that benefitted. Jessica reported better digestion, improved sleep, more consistent energy, less bloating, and greater confidence in food preparation. She also felt calmer and less ‘on edge’.

The emphasis on easy, enjoyable meals made the changes sustainable. Jessica continues to use the overnight oats, sardines, and the ‘three vegetables at dinner’ approach months later – and is still reaping the rewards with clear skin, regular digestion, and a stronger sense of control over her wellbeing.

The practitioner’s perspective

For Moore, this case was a reminder of the power of common sense, everyday nutrition. “Sometimes the best results come not from complex testing but from achievable, consistent changes,” she says.

For other eczema sufferers, Moore offers three key tips:

• Start with the basics: simple, nourishing food, hydration, and sleep often go further than complicated interventions.
• Test key nutrients: like vitamin D and omega-3, which are often overlooked but play an important role in skin health.
• Be realistic and kind: healing is more achievable when changes are compassionate and realistic for someone’s lifestyle.

Getting personal with skin health

Whilst not all eczema cases are the same, Jessica’s story highlights what’s possible when we look beyond symptoms and ask: Why is the body reacting this way?

For some, it might be a nutritional imbalance such as vitamin D and/or omega fatty acids; for others it could involve allergies or intolerances, stress, gut or skin dysbiosis (a microbial imbalance), genetics, poor digestion, or immune system dysregulation.

But with the right guidance – such as from a registered nutritional therapist – food can become an important part of the skin healing toolbox.

Disclaimer:
This article is for informational purposes only and is not intended to replace medical advice, diagnosis, or treatment. The story shared is based on one individual’s experience and outcomes may vary. Always consult with a qualified healthcare professional before making changes to your diet, supplements, or treatment plan. *Jessica’s name has been changed to protect her privacy.

About Nicola Moore

Nicola Moore, mBANT, CNHC, is a registered nutritional therapist with over 20 years of experience, and a Fellow of the Institute for Optimum Nutrition (ION). She has built a reputation for her compassionate, practical approach to health. Nicola also mentors nutrition students and practitioners through her Clinical Support Groups.

Nicola specialises in women’s health and hormones, digestive and immune health, eating behaviours and relationships with food. 

“The best thing about my job is helping people rediscover joy in food, build confidence in their bodies, and feel empowered to take care of themselves in ways that are realistic, sustainable, and kind.”

nicola-moore.com | Instagram: @nicolamoorenutrition | https://www.linkedin.com/in/nicola-moore-9a793b23/