Feb 7, 2023
Categories
Lifestyle & Wellness, Skin Care
Acne is influenced by genetics, hormones and the environment, but the role of diet is less clear. Dermatologists often suggest elimination diets to see which foods trigger flare-ups. But what about eating to prevent acne? Here we look at both sides and summarize what research says about foods that may help — and foods you might want to avoid.
Food Groups To Enjoy
1. Omega-3 Fatty Acids
Omega-3s are healthy unsaturated fats that support your immune system. Good sources include:
– Fatty fish (salmon, mackerel, anchovies, trout)
– Eggs
– Flaxseeds
– Walnuts
– Soybeans and tofu
Some studies link lower fish intake with worse acne, while others found fewer symptoms (blackheads, papules, pustules, oily skin) in people who ate more fish and seafood. Omega-3s have also been tied to reduced sebum production, which can help lower acne risk.
2. Vegetables & Grains: A Low GI Diet
The glycemic index (GI) ranks foods by how much they raise blood sugar. Many studies show that low-GI foods can reduce breakouts and acne lesions. High-GI foods to limit include potatoes, white bread, pasta, pretzels, dates and chips.
Low-GI foods to enjoy (per the Mayo Clinic):
– Rice: basmati, doongara, long grain, brown
– Vegetables: sweet potatoes, carrots, broccoli, zucchini, cauliflower, celery, and more
– Most fruits: apples, strawberries, apricots
– Chickpeas, lentils, kidney beans
– Bran-based cereals like steel-cut oats
People on low-glycemic-load diets have shown significant improvement in acne after about 12 weeks. One study even found smaller sebaceous glands in those on a low-glycemic-load diet.
3. Complex Carbohydrates
Eating low-GI foods made of complex carbs may also cut acne risk. Complex carbs include:
– Fruits and vegetables
– Nuts
– Whole grains
Research suggests complex carbs can reduce acne lesions and offer steady energy. That means avoiding high-GI, simple carbs like pasta, white rice, white bread, sugar, soda and sweet biscuits to help prevent breakouts.
4. Probiotics
Probiotics are live bacteria and yeasts that support gut health. They help shape the immune system and can encourage an anti-inflammatory response, which may benefit people with inflammatory skin conditions like acne, rosacea or a damaged skin barrier.
Harvard Health highlights fermented foods as a good way to get more probiotics. Common probiotic-rich foods include:
– Yogurt
– Kefir
– Kombucha
– Sauerkraut
– Pickles
– Miso
– Tempeh
– Kimchi
– Sourdough bread
5. Tea
Many herbal teas contain antioxidants and vitamins that can help clear the skin. Matcha, turmeric, rooibos, spearmint and chamomile are often mentioned for their skin benefits. In one study, nearly 80% of 80 women (aged 25–45) who took a decaffeinated green tea extract saw skin improvements. Green tea has been shown to reduce inflammatory lesions on the nose and chin.
Foods You May Want To Avoid for Acne
Everyone is different, but research suggests some foods may worsen acne. Always check with your doctor or dermatologist before making big diet changes.
Alcohol
Alcohol doesn’t directly cause acne, but it can affect skin health and may make acne worse. Alcohol is a diuretic and can lead to dehydration and dry-looking skin. Some alcoholic drinks are high in sugar and carbs, which can raise glycemic load and may contribute to breakouts. Sugary mixed drinks are especially likely to worsen acne because of their sugar content.
Milk Products
Many studies link milk to increased acne, though the exact reason isn’t clear. One idea is that hormones in animal milk might affect hormone balance and trigger breakouts. Some research advises limiting or eliminating milk, milk protein supplements and dairy for people with acne. Skim milk has been singled out in some studies for its possible link to closed comedones.
On the other hand, fermented dairy like kefir or buttermilk may help because of their probiotic bacteria, which could reduce inflammation and sebum production (see probiotics above).
Chocolate
Diet plays a role in breakouts, and chocolate is just one part of that picture. High-GI diets full of sugar, carbs and fat — including sugary snacks, drinks and processed breads — have been linked to inflammation and acne. A low-GI diet may help reduce breakouts.
Some studies have found a link between chocolate and more acne lesions, with one noting a significant increase after cocoa intake and another seeing more lesions within 48 hours of eating chocolate. More research is needed to be certain.
Were you surprised by the foods science points to as acne triggers or helpers? Tell us in the comments or on social media which foods you avoid or include to manage acne.