Leena Watts
Acne is a skin disease that affects people of all ages and can have a significant impact on emotional well-being. While the condition is typically treated with medication, lifestyle factors, including diet, can play a powerful role in controlling and reducing symptoms. Research suggests that certain dietary choices may improve acne, but there is not enough evidence to confirm that food can heal it completely. This article will discuss the role of diet in acne, the foods to eat and avoid, and how to make dietary changes to improve skin health and reduce acne breakouts.
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What You'll Learn
Consume more omega-3 fatty acids
While there is currently no cure for acne, certain dietary changes may help reduce symptoms and prevent breakouts. Research indicates that omega-3 fatty acids may help reduce acne. Omega-3 fatty acids are nutrients that cannot be synthesized by the human body and must be obtained from the diet. They are polyunsaturated fatty acids (PUFAs) due to the double bond in the third position of their fatty acid chain.
There are plant- and algae/fish-derived sources of omega-3 fatty acids. Plant-derived omega-3 fatty acids are primarily in the form of alpha-linolenic acid (ALA), which must be converted by the body into the more biologically active forms of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Conversion rates vary among individuals. Algae and fish sources, on the other hand, mainly contain EPA and DHA.
Three studies have shown that omega-3 fatty acid supplements may reduce the number of acne lesions. The first study, published in 2008, tracked five patients with mild-to-moderate acne who were taking an omega-3 supplement. After two months, four of the five patients experienced a reduction in acne lesions and an improvement in their mental states. The second study, published in 2014, divided 30 patients with mild-to-moderate acne into two equal groups. The first group received 1,000 mg of EPA and 1,000 mg of DHA daily, while the second group received a placebo for 10 weeks. After this period, the patients who had been taking omega-3 fatty acids had significantly less acne than those who took the placebo.
The recommended dose for those choosing to take omega-3 fatty acid supplements for acne is 1,000 mg of EPA plus 1,000 mg of DHA omega-3s, which does not exceed the FDA's maximum recommendation of 2,000 mg total EPA and DHA per day. This means that most people should take six to seven typical fish oil supplements per day to reach the recommended amount of EPA and DHA. However, it is important to note that consuming too many supplements can be harmful and cause side effects.
In addition to supplements, omega-3 fatty acids can be obtained through dietary sources. The regular consumption of legumes was found to be significantly associated with higher omega-3 levels.
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Reduce dairy intake
While acne can be caused by various factors, dietary choices may improve or worsen acne and increase or decrease the effectiveness of oral acne treatment. One of the key dietary factors is dairy intake. Dairy products have been linked to an increased likelihood of acne in individuals aged 7 to 30 years.
To reduce dairy intake, it is important to first identify the various sources of dairy in your diet. Dairy is commonly found in milk, yogurt, cheese, butter, cream, and some processed foods. Once you have identified the sources of dairy in your diet, you can start to make substitutions and reduce your overall intake.
For example, you can replace dairy milk with plant-based alternatives such as soy, almond, oat, or rice milk. These alternatives tend to be lower in saturated fat and calories, offering a healthier option. Additionally, when cooking or baking, you can substitute dairy milk with water or plant-based milk. In recipes that call for butter or ghee, you can opt for healthy oils like olive oil or avocado oil instead.
When it comes to cheese, you can reduce the amount you use by gradually decreasing the quantity or substituting it with vegan cheese alternatives. While vegan cheese alternatives may not have the exact same taste or texture as dairy cheese, they can still be a good option for those looking to reduce their dairy intake. You can also explore other flavourful ingredients to add to your dishes, such as nuts, seeds, or nutritional yeast, which can provide a cheesy flavour without the dairy.
It is important to note that completely eliminating dairy may not be necessary for everyone. Some people may find that reducing their dairy intake and opting for lower-fat dairy options can be sufficient to manage their acne. Additionally, it is always recommended to consult with a healthcare professional or a dermatologist before making any significant dietary changes to ensure that your new diet meets all your nutritional needs.
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Avoid high-glycemic foods
High-glycemic foods are one of the main dietary culprits in acne. The glycemic index (GI) measures how much a food can raise blood sugar levels. High-GI foods cause a sharp rise in blood sugar and insulin levels, which can lead to increased inflammation and acne.
Foods with a high GI include white bread, corn flakes, puffed rice, potato chips, white potatoes or fries, doughnuts, pastries, sugary drinks, and white rice. These foods are often highly processed and contain large amounts of sugar, which can cause spikes in blood sugar and lead to acne breakouts.
A low-glycemic diet, on the other hand, may help to reduce acne. Low-GI foods are slowly digested and absorbed, causing a slower and lower rise in blood sugar and insulin levels. This can help to keep blood sugar levels stable and reduce the risk of acne breakouts. Examples of low-GI foods include most fresh vegetables, some fresh fruits, beans, and steel-cut oats.
It is important to note that dietary changes alone may not completely clear acne. However, keeping a food diary can help identify any trigger foods and improve skin health.
In addition to a low-glycemic diet, other dietary changes that may help improve acne include increasing omega-3 fatty acids, reducing dairy intake, and consuming probiotics and anti-inflammatory foods. These changes can help reduce inflammation, balance the gut microbiome, and lower insulin-like growth factor 1 (IGF-1) levels, which is a hormone that can increase the risk of acne.
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Cut out added sugars
While there is currently no cure for acne, dietary changes can help to reduce symptoms and prevent breakouts. Consuming high-glycemic foods and sugars may contribute to the development of acne. High-glycemic foods include white bread, corn flakes, puffed rice, potato chips, white potatoes, fries, doughnuts, pastries, sugary drinks, and white rice. These foods cause your blood sugar to rise quickly, which can cause the body to release the hormone insulin-like growth factor 1 (IGF-1). High levels of IGF-1 in your blood may cause the oil glands in your skin to produce more sebum, increasing your risk of acne and skin inflammation.
To cut out added sugars, it is important to read the labels on packaged foods, sauces, and drinks, as many of these contain added sugars. Even seemingly healthy foods like yogurt and bread can contain added sugars. Instead, opt for unsweetened yogurt and whole wheat bread. Fresh fruits and vegetables, beans, and steel-cut oats are also low-glycemic options that can help improve your skin. It is also a good idea to limit snacking, especially late at night, as this can be a source of added sugars.
Making these dietary changes can be challenging, but the results can be worth it. Some people who have cut out added sugars have reported clearer, brighter, and less oily skin, with fewer breakouts. It is important to be patient, as it can take up to 12 weeks for dietary changes to have a noticeable effect on the skin. In addition to dietary changes, it is important to continue using acne-friendly skincare products and medications to prevent new breakouts.
While cutting out added sugars may help improve your skin, it is important to remember that dietary changes alone will not clear up acne breakouts. A combination of a healthy diet, acne-friendly skincare, and medication can help you achieve clearer skin.
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Keep a food diary
Keeping a food diary can be an effective way to help identify foods that trigger acne breakouts. To do this, log every meal and snack, along with the type and severity of acne symptoms that develop each day. It is recommended to continue this practice for a few weeks or longer, and then bring the diary to a doctor or dermatologist appointment. The doctor can help to find links between the timing of breakouts and the food consumed. They can also advise about dietary changes.
It is important to note that changing your diet may not be enough to clear up acne breakouts, and a regular treatment routine should also be followed. However, dietary choices may improve acne symptoms. Research suggests that certain foods may raise your blood sugar, causing the body to release the hormone insulin-like growth factor 1 (IGF-1). High levels of IGF-1 can cause the skin's oil glands to produce more sebum, increasing the risk of acne and skin inflammation. Therefore, it is recommended to reduce the consumption of high-glycemic foods and beverages, such as white bread, fries, and sugary drinks. Instead, opt for low-glycemic foods like fresh vegetables, some fruits, beans, and steel-cut oats.
In addition to a low-glycemic diet, other dietary changes that may help improve acne include increasing your intake of omega-3 fatty acids, reducing dairy consumption, and limiting added sugars. It is also beneficial to incorporate probiotics and lean proteins into your diet. These dietary adjustments can help reduce acne and improve skin health.
While keeping a food diary and making dietary changes can be helpful, it is important to remember that everyone's skin is unique, and there may be other factors contributing to acne breakouts. Consult with a dermatologist to determine the best course of treatment for your specific needs.
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Frequently asked questions
Foods that cause your blood sugar to rise quickly, such as white bread, fries, milkshakes, and other sugary drinks, may worsen acne. It is also recommended to cut out dairy, and limit added sugars and greasy foods.
Eating low glycemic fruits and vegetables, lean proteins, whole grains, and foods rich in omega-3 fatty acids may help reduce acne.
Keeping a food diary can help identify foods that trigger or worsen acne breakouts. Log every meal and snack and record the type and severity of acne symptoms that develop each day.
According to the AAD, it can take up to 12 weeks for a dietary change to have a noticeable effect on the skin.
