Perioral Dermatitis Diet: Eat Anti-Inflammatory

Perioral dermatitis is triggered by stress and, above all, by over-care of the skin. At first glance, that doesn't sound like it has much to do with diet. However, diet almost always plays a role when something in our body is out of balance.

In the early stages of perioral dermatitis, irritation is usually visible around the mouth and nose. Later, perioral dermatitis can spread to the entire face. Since skincare products are also a cause, they are usually ineffective in treating the condition. Therefore, it's important to implement a zero-product regimen, in which you completely abstain from skincare and makeup for a certain period. This zero-product regimen can be difficult to maintain because your intuition tells you, "You have to do something about it!" That's why we also have an article for you with tips on how to make the zero-product regimen easier to stick to .

Reduce your sugar intake. This doesn't mean cutting out sweets completely. As with everything, moderation is key. Enjoy your chocolate cookies when you feel like it.

If you think you've already replaced your refined sugar with "healthy sugar," we probably have some bad news. Brown sugar, agave syrup, honey, dried fruit, coconut sugar, and the like are also sugars. If you feel better with brown cane sugar or coconut sugar, that's perfectly fine. But for the body, it is and remains sugar, whether refined or not. It raises your insulin levels. Be especially careful if you want to replace refined sugar with dried fruit like dates. They contain a lot of fructose, which could lead to fatty liver disease. The consequence could be diabetes. If you enjoy some dried fruit now and then, by all means, enjoy it. However, you shouldn't replace sugar with it. A healthy alternative to sugar is inulin. Inulin is extracted from chicory and doesn't raise insulin levels because it contains a lot of fiber. And the best part: inulin is good for your gut microbiome. You'll find out why in the next section.

Do you regularly eat (vegan) yogurt and fermented foods?

If you haven't tried it yet, now's a great time to start. Kimchi, fermented rice, kombucha, and (vegan) yogurt all contain beneficial bacteria that strengthen your gut flora. For these good bacteria, which you ingest through food, to thrive, they need the right food. This can be found in fiber-rich vegetables, legumes, and whole grains. You can also incorporate inulin into your diet. For example, you can use it to sweeten yogurt, and it provides your gut with additional fiber.

Tip: Don't overdo it with fermented foods and fiber at the beginning. Your gut needs time to adjust. You might experience some bloating at first, but that's nothing to worry about.

But always remember, everyone is different. Just as your skin reacts differently, so too can your gut. Some people can never eat a raw salad in the evening because they have a sensitive gut or perhaps an inflammatory bowel disease. The goal isn't to eat as much raw vegetables as possible. Raw food isn't even the healthiest diet for your gut. Gentle cooking and steaming are ideal. This way, the vitamins are preserved and your gut isn't overwhelmed by the extremely high fiber content of raw food.

What kind of oils do you usually cook with?

Cooking oils like sunflower and safflower oil aren't the best. It's much healthier to heat food with olive oil. However, never let cold-pressed olive oil get too hot. Steaming and gentle cooking are perfectly fine. For frying, you can occasionally use sunflower, safflower, or even coconut oil. All of these oils can be heated to very high temperatures. But don't overdo it with coconut oil. As with everything, the dose makes the poison.

Cold-pressed, anti-inflammatory oils like walnut oil, hemp oil, and flaxseed oil can be wonderful additions to your diet. Try adding a few drops of flaxseed oil to your yogurt or drizzling a little walnut oil over savory dishes. However, you should never heat these oils. They are ideal for cold dishes.

If you eat fish, you can benefit from the omega-3 fatty acids it contains. These inhibit inflammation throughout the body. A plant-based alternative is flaxseed oil. However, plant-based omega-3 is not as readily absorbed by the body as that from wild-caught fish. This is, however, a matter of ethics. If your primary concern is the environment, it makes sense to look for relevant certifications when buying fish.