You’ve probably heard about certain foods to avoid if you have perioral dermatitis…but what about the foods to eat with perioral dermatitis? That’s what this article focuses on so read on!

Doing the elimination diet for perioral dermatitis is basically cutting out a certain food group out of your diet for a period of 4 weeks, then doing the same with another food group until you’ve covered all food groups. 

At this point, you will start reintroducing each of them back into your diet again. 

So, while eliminating whole food groups, for example, dairy, meat, spicy foods, citrus fruits, refined white sugar or refined white flour, from your diet, what exactly will you be eating? 

Well, you’ll be eating the healthier version of the foods you were eating before, for example, replacing refined flour for unrefined flour. 

Also, you will be eating more of important foods like leafy greens, flavonoid-rich fruits and probiotic-rich foods to fight inflammation. 

Okay, now let’s look at a list of good foods to eat with perioral dermatitis.

12 Foods to Eat with Perioral Dermatitis (PD)

1.    Fatty Fish 

One of the best foods to eat with perioral dermatitis is fatty fish. This includes salmon, mackerel, tuna, sardine and others. These fish are filled with omega 3 fatty acids, hence the name ‘fatty fish.’

Omega 3 fats are the good kind of fats. Our body needs them to perform a whole host of functions.

They fight inflammation in the body and also keep skin moisturized and healthy.

You can also get fish oil capsules to take daily if you aren’t fond of eating fish, or can’t eat it regularly. 

2.    Spinach 

Leafy greens like spinach are important in a perioral dermatitis diet. They are rich in phytonutrients, antioxidants, vitamins and minerals that deeply nourish the body. 

Eating leafy greens helps reduce acidity in the body hence reducing inflammation.

My favorite way of getting leafy greens like spinach and kale in my daily diet is by making smoothies! You should definitely try this too.

Make a smoothie containing a serving of leafy greens, mixed berries, banana and a cup full of plant-based milk and your breakfast for the day is sorted! 

3.    Apples 

Apples are rich in flavonoids that fight inflammation in the body. They also have a lot of fiber which is good for eliminating harmful wastes and toxins through healthy bowel movements. 

Have an apple a day as a snack. For a more delectable snack, cut it into slices, slather with peanut butter and enjoy (rich in protein!). 

4.    Greek Yogurt 

When you have perioral dermatitis, include probiotic-rich foods in your diet. One of the best probiotic-rich foods is Greek yogurt! 

It contains live cultures that help heal the gut. Many people have candida or leaky gut which triggers the onset of perioral dermatitis. By healing and repairing the gut, you can help tackle the root cause of your PD. 

Have Greek yogurt with fruit or granola! 

5.    Broccoli 

Broccoli is a superfood for detoxifying the body. It helps in the elimination of unwanted wastes and harmful toxins. It also has an alkalizing effect on the body. This is important in the long run for reducing inflammation.

Eating broccoli also helps in skin repair by speeding up the process of skin cell renewal. That’s because of a compound called glucoraphanin which is converted to sulforaphane in the body. 

6.    Whole Grains 

Replace white bread for whole grain bread.  Refined flour is not only processed but also contains gluten, which can be an allergenic food for many people. 

You can also try buckwheat that is not only gluten-free but also has a strong anti-inflammatory effect.

7.    Plant Milks

If you’ve eliminated dairy from your diet or have seen that dairy gives you perioral dermatitis flare-ups, replace it with plant-based dairy. 

This means plant milks such as almond milk, oat milk, cashew milk and rice milk.

Consider rice milk, which is low allergenic and is safe for inflammatory conditions like eczema. What’s more is that you can make it yourself at home! 

8.    Avocado 

Avocado contains omega 3 fatty acids that keep skin smooth and supple. Omega 3 fats also reduce inflammation in the body. 

Try to eat a whole or half an avocado daily to help moisturize your skin from the inside-out! 

9.    Bone Broth

A cup of bone broth everyday can be incredibly healing and soothing for the body. 

Bone broth is rich in an amino acid called glycine and glutathione that have an anti-inflammatory effect and also repair skin cells. 

10.  Turmeric 

Turmeric is a relative of ginger, famously used to spice up curries in Southeast Asia. 

What makes it a powerful superfood is its strong anti-inflammatory properties. That’s why it’s included in this list of foods to eat for perioral dermatitis. 

You can take turmeric supplements or get your hands on turmeric powder.

Add about ¼ tsp of it into a mug of hot water, put in a pinch of ground black pepper, stir in honey and sip up your homemade turmeric tea! 

11. Mung Bean Sprouts 

Never heard of mung bean before? It’s popular in Asian cuisine! Mung bean sprouts are incredibly alkalizing which makes it great for reducing acidity in the body. 

If the body’s pH is acidic then inflammation rises and causes a lot of problems including inflammatory skin conditions.

12. Raw Honey 

Unprocessed honey (the one that is pure with no additives) is chockfull of antioxidants and live enzymes. It also contains beneficial vitamins and minerals. 

You need to include raw honey in your diet to soothe inflammation related to perioral dermatitis.

Replace refined white sugar with raw honey, whether it’s in your morning coffee or sweet dishes. 

Thanks for reading the article ’12 best foods to eat for perioral dermatitis.’ Share your thoughts and experiences with PD in the comments below.