The Seborrheic Dermatitis Diet: Foods to Avoid and Foods to Eat

Seborrheic Dermatitis Diet: Best and Worst Foods

If you struggle with seborrheic dermatitis, you know how frustrating the flare-ups can be—itchy, flaky, inflamed skin, especially on your scalp, face, and chest. While the exact cause of this condition isn’t fully understood, many people find that what they eat plays a role in how their skin reacts.

So, can diet really make a difference? While food alone won’t cure seborrheic dermatitis, the right dietary choices may help keep flare-ups in check. In this guide, we’ll break down the best (and worst) foods for managing seborrheic dermatitis, plus simple diet tweaks that could support healthier skin.

Can Food Actually Cause Seborrheic Dermatitis?

If you’re wondering whether your diet is directly responsible for seborrheic dermatitis, the short answer is: probably not. There’s no solid scientific proof that specific foods cause this condition. Research on the topic is pretty limited, and the findings so far are mostly inconclusive.

That said, diet might play a role in flare-ups. A 2019 study by the British Association looked at the eating habits of 4,379 people, including over 600 with seborrheic dermatitis. The results? Those who ate more fruit had a 25% lower chance of developing the condition, while women who followed a typical Western diet—high in processed foods like cheese, cakes, bread, cookies, salty potato chips, and ketchup—tended to experience more flare-ups.

However, the study had some limitations, including potential conflicts of interest, so it’s not considered definitive. Plus, major health organizations like the American Academy of Dermatology, the National Eczema Association, and the Mayo Clinic don’t currently recognize diet as a direct cause of seborrheic dermatitis.

So, while certain foods might contribute to flare-ups, they’re not necessarily the root cause. But making better food choices could still help manage symptoms—which we’ll get into next.

Can Certain Foods Really Make Your Seborrheic Dermatitis Worse?

While diet might not cause seborrheic dermatitis, some foods could trigger or worsen flare-ups by increasing inflammation or disrupting gut health. If you’ve noticed that your skin reacts after eating certain things, it might be worth tweaking your diet to see if it helps. Here are some common culprits:

1. High-Sugar & Highly Processed Foods

high sugar foods

A diet high in sugar and processed foods isn’t just bad for overall health—it can also contribute to inflammation, which may worsen seborrheic dermatitis. Conditions like diabetes, obesity, and chronic stress (often grouped as metabolic syndrome) have been linked to inflammatory skin issues, including seborrheic dermatitis, eczema, and psoriasis.

Many people with metabolic syndrome tend to consume a lot of sugary and ultra-processed foods, which can increase inflammation in the body. Cutting back on refined sugars and junk food might help reduce flare-ups.

2. Yeast & Dairy Products

Since seborrheic dermatitis is linked to Malassezia yeast overgrowth, some experts suggest avoiding yeast-containing foods and dairy products. Keeping your gut microbiome balanced is key, as disruptions in gut bacteria can affect hormone levels and potentially trigger skin flare-ups.

Foods that may contribute to yeast overgrowth include:

  • Cheese
  • Bread
  • Pasta
  • Beer & wine
  • Refined flour

If you suspect dairy or yeast-based foods might be making things worse, try cutting back and see if your symptoms improve.

3. Alcohol

alcohol

For some people, alcohol is a major trigger. A 2020 study found that high alcohol consumption, along with stress, increased the likelihood of seborrheic dermatitis flare-ups. Alcohol can also impact gut health and weaken the immune system, making the skin more vulnerable to irritation. If you notice flare-ups after drinking, consider reducing or eliminating alcohol to see if it helps.

4. Trans Fats & Hydrogenated Oils

Industrial trans fats and hydrogenated oils (found in margarine, fried foods, and many processed snacks) are known to increase inflammation in the body. Since inflammation is a key factor in many skin conditions, limiting these unhealthy fats may help reduce flare-ups.

Common sources of trans fats and hydrogenated oils include:

  • Margarine
  • Sunflower & safflower oils
  • Fried fast foods (like French fries)

Switching to healthier fats, like olive oil, avocado oil, or omega-3-rich foods, could support better skin health.

Foods to Avoid for Seborrheic Dermatitis (And What to Eat Instead)

If you’re trying to manage seborrheic dermatitis, avoiding certain foods could help reduce inflammation and flare-ups. While triggers vary from person to person, some foods are known to contribute to skin irritation. Here’s what to cut back on—and what to replace them with.

1. Dairy Products & High-Yeast Foods

dairy products

Since seborrheic dermatitis is linked to Malassezia yeast overgrowth, some people find that reducing dairy and yeast-based foods helps. These foods may disrupt gut health, which plays a role in skin inflammation.

🚫 Foods to avoid:

  • Cheese
  • Butter
  • Full-fat milk & dairy
  • Bread & pasta (made with refined flour)
  • Beer & wine

Better options: Swap dairy for plant-based alternatives like almond or oat milk. Choose whole grains like quinoa and brown rice instead of white flour products.

2. Sugary & Processed Foods

Diets high in sugar and processed foods can spike inflammation, which might worsen seborrheic dermatitis symptoms. These foods also disrupt gut health, potentially contributing to flare-ups.

🚫 Foods to avoid:

  • Candy, cakes, and pastries
  • Soda and sugary juices
  • Processed snacks (chips, crackers, instant noodles)
  • Fast food and deep-fried foods

Better options: Stick to natural sugars found in fruits and focus on whole, nutrient-rich foods like nuts, seeds, and fresh meals.

3. Processed Meats & Canned Foods

Processed meats and canned foods often contain preservatives, artificial additives, and high amounts of salt, all of which can increase inflammation and contribute to flare-ups. Some also contain unhealthy fats and hidden sugars, making them even worse for skin health.

🚫 Foods to avoid:

  • Sausages, bacon, and deli meats
  • Canned meats or fish with preservatives
  • Canned soups and ready-made meals with additives
  • Packaged frozen meals with artificial ingredients

Better options: Choose fresh, unprocessed meats and fish, or opt for minimally processed canned options (such as wild-caught fish packed in water or olive oil without added preservatives).

4. Alcohol & Caffeine

Both alcohol and caffeine can dehydrate the body and impact gut health, which may contribute to seborrheic dermatitis flare-ups. Alcohol, in particular, has been linked to increased inflammation and immune system disruption.

🚫 Drinks to avoid:

  • Beer
  • Wine
  • Liquor
  • Coffee (for some people)

Better options: Stay hydrated with herbal teas, water, or kombucha (which contains probiotics for gut health). If you love coffee, try limiting your intake or switching to decaf to see if it helps.

5. Unhealthy Fats & Hydrogenated Oils

Trans fats and hydrogenated oils are known to promote inflammation, which could aggravate seborrheic dermatitis. These fats are commonly found in fried, processed, and packaged foods.

🚫 Oils to avoid:

  • Hydrogenated olive oil
  • Hydrogenated soybean oil
  • Hydrogenated sunflower oil
  • Hydrogenated coconut oil
  • Hydrogenated palm oil

These oils are often used in:

  • Margarine & shortening
  • Fast food & deep-fried foods (like French fries)
  • Processed snacks & baked goods

Better options: Switch to anti-inflammatory, healthy fats such as:

  • Extra virgin olive oil
  • Avocado oil
  • Omega-3-rich oils (fish oil, flaxseed oil, krill oil, cod liver oil, algal oil)

Finding What Works for You

There’s no one-size-fits-all seborrheic dermatitis diet, but reducing inflammatory foods and focusing on whole, nutrient-rich options can support healthier skin. If you’re unsure which foods trigger your symptoms, try keeping a food diary to track your reactions—or consult a dermatologist for personalized advice.

Best Foods for Seborrheic Dermatitis: What to Eat for Healthier Skin

Now that we’ve covered what to avoid, let’s focus on foods that can help manage seborrheic dermatitis. Eating more anti-inflammatory foods, vitamins, and healthy fats may support your skin and reduce the risk of flare-ups.

1. Vitamins & Minerals That Support Skin Health

Certain nutrients can help strengthen the skin barrier, regulate inflammation, and promote overall skin balance:

  • Biotin (Vitamin B7): One of the most recommended supplements for seborrheic-prone skin. It has shown promising results in breastfeeding infants with seborrheic dermatitis, suggesting it may help with skin renewal and balance.
  • Vitamin E: An antioxidant that protects skin from oxidative stress. Found in nuts, seeds, and whole grains.
  • Zinc: Has anti-inflammatory properties and supports skin healing. Good sources include pumpkin seeds, chickpeas, and lentils.
  • Vitamin D: May help regulate immune function and support skin health. Get it from sunlight, fatty fish, or fortified foods.

2. Antioxidant-Rich Fruits & Vegetables

fruit and veg

Antioxidants help fight inflammation, which can trigger seborrheic dermatitis flare-ups. Adding more fresh produce to your diet can help keep your skin in balance. Try:

  • Leafy greens: Spinach, kale, watercress
  • Colorful vegetables: Carrots, pumpkin, Brussels sprouts, broccoli
  • Hydrating & antioxidant-packed fruits: Bananas, apples, plums, mangoes, grapes, cucumbers

3. Whole Grains Instead of Refined Carbs

Refined grains (like white bread and pasta) can contribute to inflammation. Switching to whole grains provides fiber and essential nutrients that may help soothe the skin. Better choices include:

  • Oatmeal
  • Quinoa
  • Brown rice
  • Wheat germ

4. Healthy Fats & Omega-3s

Omega-3 fatty acids are known for their strong anti-inflammatory benefits and may help reduce seborrheic dermatitis flare-ups. Incorporate more of these healthy fats into your diet:

  • Fatty fish: Salmon, mackerel, sardines
  • Seeds: Flaxseeds, chia seeds
  • Nuts: Walnuts
  • Omega-3-rich oils: Fish oil, flaxseed oil, krill oil, algal oil

Final Thoughts: The Seborrheic Dermatitis Prevention Diet

There’s no single diet that prevents seborrheic dermatitis, but a balanced, anti-inflammatory diet may help manage symptoms and reduce the risk of flare-ups. Focus on:
✔ Eating whole, nutrient-rich foods like fruits, vegetables, whole grains, and healthy fats (nuts, seeds, fish)
✔ Limiting processed foods, excess sugar, and inflammatory oils
✔ Staying hydrated to support skin and overall health
✔ Adding probiotics from sources like yogurt, kimchi, or supplements to promote gut balance

Since triggers vary from person to person, tracking your diet and skin reactions can help identify what works best for you. If symptoms persist, consider consulting a dermatologist or dietitian for personalized advice.

FAQs

Can Packaged Sausages Cause Flareups?

Possibly. Some packaged sausages contain additives, preservatives, and processed fats that can contribute to inflammation, which may worsen seborrheic dermatitis symptoms. If you’re sensitive to certain ingredients—like nitrates, MSG, or artificial flavorings—these could be potential triggers. Opting for fresh, minimally processed meats may be a better choice.

Is Coffee a Trigger for Seborrheic Dermatitis?

There’s no definitive evidence linking coffee to seborrheic dermatitis, but it depends on the individual. Caffeine is a stimulant that can increase blood flow and potentially worsen inflammation in sensitive skin.

Additionally, coffee’s acidity might irritate some people’s digestive system, which could indirectly impact skin health. If you suspect coffee is affecting your skin, try reducing your intake and see if there’s a difference.

Can Spicy Foods Worsen Seborrheic Dermatitis?

Spicy foods don’t directly cause seborrheic dermatitis, but they can trigger flare-ups in some people. Spicy meals can increase body temperature, leading to excessive sweating and irritation—both of which may aggravate symptoms, especially on the face and scalp. If you notice flare-ups after eating spicy foods, try cutting back and see if your skin improves.

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Petra Nakashian (previously Kravos) is a dedicated natural health and beauty blogger, driven by the loss of her parents to cancer, which led her to meticulously research beauty product ingredients. With over 10 years of experience, her in-depth knowledge has made her a trusted expert in the field. Founder of Be Healthy Now and Green Beauty Talk, Petra recently expanded her expertise with Beauty Insights Hub, exploring a wider range of beauty treatments. Committed to transparency and honesty, her work is a vital resource for navigating the complex world of beauty.