Acne Diets

Acne is a complex condition influenced by multiple health and lifestyle factors, and diet is one of them. Therefore, following an anti-acne diet and controlling your food choices are crucial in managing the symptoms. Diet is closely related to your skin health. While healthy food choices may not make the inflammation and zits go away overnight, they will benefit your skin in the long run. Keep reading to understand how diet influences acne and what foods can help you keep the breakouts in check.

If you are thinking that not taking proper care of your face gave you that ugly acne, dump that thought. Because your hormones influence the occurrence of acne. They make your skin produce excess oil. And when a layer of dead skin cells accumulates on the  pores, you get acne. Apart from this, other factors, like stress, may also cause this condition (also called stress acne).

For a few people, acne diminishes with age, and for some, it gets severe, and this is due to the function of your immune system and other genetic factors (1).

Top Acne Fighting Foods

Research doesn’t deny the link between acne and your diet. What you eat shows up on your face, and a healthy diet helps you get rid of acne. A review of several studies found that specific diets like a low-carb diet, plant-based diet, Mediterranean diet, Paleo diet, and food items can aggravate or reduce acne (2).

Several studies were conducted to find out the effectivity of a low glycemic index diet. Glycemic index (GI) is a measure where food items are ranked as per their effect on your blood sugar levels. In other words, foods that do not escalate your blood sugar levels have a low glycemic index. Clinical studies and controlled trials found that a low glycemic load diet reduced the free androgen index (i.e., controlled the release of a hormone called androgen

XGroup of male sex hormones that regulate the development and maintenance of male traits and the reproductive system. , which is one of the primary causes of acne), thus reducing the severity of acne (3), (4).

Anti Acne Diet For Glowing Skin

High glycemic foods increase sebum production and cause acne breakouts (2). Some high glycemic foods you must avoid are sugary drinks and foods, white, breakfast cereals, chips, fast food, and sweetened dairy products.

These fatty acids are mostly found in protein sources, such as eggs, fish, and a few plant sources. A study published in Lipids in Health and Disease reveals that omega-3 fatty acids are anti-inflammatory, and those who included omega-3s in their diet experienced reduced levels of acne severity (5).

Vitamin A (retinol) fights acne when applied topically. A study conducted on both men and women showed that retinol was highly effective in treating acne inflammation (6).

The Impact Of Diet On Acne: What You Eat Matters

A 2014 study published in Dermato Endocrinology i   XThe branch of medicine dealing with the endocrine system and related conditions and diseases. found that people who suffered from acne-prone skin had low levels of vitamin D (7). Another study found that the people suffering from acne experienced an improvement in their symptoms after they started taking oral vitamin D supplements (8).

XA waxy substance produced by sebaceous glands that keeps skin moist and prevents dryness. , and bacteria. ” ] and the growth of acne-causing bacteria (9).

Oxidative stress is one of the main reasons for acne. Your body has an antioxidant defense system, such as catalase (CAT) and the enzyme superoxide dismutase (SOD) that regulates the production of reactive oxygen species (ROS), thus maintaining the redox balance of the cells. High levels of ROS and low levels of antioxidants causes oxidative stress. So, consume foods that are rich in antioxidants to avoid acne (10).

Anti Acne Diet: Best Anti Acne Foods To Get Rid Of Acne

According to studies, this micronutrient is crucial for the development of the skin and to maintain its proper function. Also, zinc is effective against acne-causing bacteria. Several studies concluded that people who were suffering from acne (both men and women) had significantly low levels of zinc in their bodies (11), (12). When consumed orally, it reduced acne inflammation significantly.

Researchers suggest that dairy products can aggravate your acne (13). Why? It’s because the dairy cows are often given hormone injections to increase their milk production. And when you consume the milk or dairy products made from it, it causes hormonal imbalance in your body, which triggers acne (14).

Moreover, cow milk is intended for the calves to help them grow, and it is loaded with hormones and other steroids that are certainly not suitable for acne.

The Dietary Cure For Acne

A 2013 study found that chocolate could increase the severity of acne (15). Another study conducted in 2014 suggested that cocoa consumption could increase the acne symptoms (16). However, the evidence proving chocolate’s involvement in aggravating acne is very limited (17).

And it’s more likely that the sugar and other ingredients in the chocolate are to be blamed for your breakouts. If you are in a dilemma whether to eat chocolate or not, opt for dark chocolate and check the sugar and other carbohydrate content before consuming it.

Acne can be annoying and painful. Factors like poor skincare regimen, diet, and lifestyle can contribute to acne and  skin irritation. The good news is cutting out sugar and processed foods and eating a healthy and balanced diet are key to combating acne. We have provided a 7-day sample diet plan to help you manage acne. Check out the infographic below to know more!

Acne Free Diet And Natural Foods That Can Prevent Acne

Our food choices impact our skin health. However, diet and acne have a complex relationship. Only a doctor and nutritionist can guide you on how certain food choices may impact your internal health and acne. It is because diet can impact your hormones and other underlying factors, which may trigger or soothe hormonal acne flareups. The best acne diet includes consuming healthy and nutrient-dense foods and maintaining a healthy lifestyle. Self-care through stress management, proper hydration, and meal planning can not just help with acne but also promote better functioning of the digestive system. You may follow the suggestions in the article and work with your doctor to determine how you may manage acne through your diet.

Refined grains, sugar intake, gluten, fast foods, dairy products, whey protein, chocolate, and processed foods are the common foods that can trigger acne.

Detoxification for acne works best when you include whole foods like lots of vegetables and fruits in the diet. Sip on detox tea, apply exfoliating masks, and clean your face twice or thrice a day.

Food, Diet And Acne: The Science

Dr. Enrizza Factor is a Diplomate of the Philippine Dermatological Society and Fellow of the Philippine Academy of Dermatologic Surgery Foundation Inc. She is also a member of the Philippine Academy of Cutaneous Surgery and an Associate of the Philippine Society of Venerology Inc. Dr. Factor has 11 years of experience. She graduated from the De Lasalle University-Dasmariñas and received...more

Ramona is an editor at with 11 years of experience in writing and editing. She has authored over 200 articles on skin and hair care. She graduated from the University of Calcutta, West Bengal, and did her post-graduation from the University of Kalyani, West Bengal. She also did a certificate course in dermatology offered by the Novosibirsk State University...more

Believes in credibility and giving our readers access to authentic and evidence-based content. Our stringent editorial guidelines allow us to only cite from reputed research institutions, academic journals, and medically established studies. If you discover any discrepancy in our content, you may contact us.If there’s one skin concern that bothers a majority of women at some point in their lives or other, then it has to be acne. And if you have naturally oily and acne-prone skin, then this problem is a lot worse for you. While the best way to deal with this is to follow a strict skincare routine with products that work for your skin type, there are other factors you may need to consider changing and your diet is one of them.

Foods That Cause Acne And Breakouts

Yes, you read that right. The kind of foods you eat plays a major role in determining the health of your skin. Eating too much fried, processed and junk food doesn’t do your skin any favours and ends up causing acne in a lot of people. Therefore, one of the most important steps in effectively dealing with acne is to monitor your diet and include those foods that help in keeping acne under control.

Have you got no idea where to start, what foods to include and which ones to eliminate? Don’t worry, we’ve got you covered! Scroll down for everything you need to know about starting an anti-acne diet.

Research claims that one of the most common causes of acne in adults is their dietary habits. When you consume certain foods, it causes a spike in your blood sugar levels, which can cause hormone disruption and overproduction of insulin in your body.

Anti Aging Diet

This excess insulin makes the oil glands in the body go into overdrive, leading to excess sebum production, clogged pores and eventually, acne. For example, foods that are rich in refined carbs, sugar and dairy are the most common perpetrators when it comes to causing acne in adults.

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