Leena Watts
Acne is a common skin condition that can be treated and prevented in a variety of ways, including through diet. While the exact causes of acne are not fully understood, it is believed to be linked to inflammation and excess sebum production, which can be triggered by spikes in blood sugar and certain foods. A low-glycemic diet, rich in omega-3 fatty acids, probiotics, and complex carbohydrates, may help to reduce acne by minimising these triggers. Additionally, keeping a food diary and consulting a doctor or dermatologist can help identify dietary links to acne breakouts.
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What You'll Learn
Consume more omega-3 fatty acids
Consuming more omega-3 fatty acids is a promising dietary intervention for acne patients. Omega-3 fatty acids, including alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), possess anti-inflammatory properties that can help alleviate acne severity.
Acne occurs when the skin's pores become clogged with dead skin cells, excess oil, and sometimes bacteria. This clogging can lead to inflammation and the formation of pimples and other types of lesions. During puberty, hormones can cause oil glands to produce excess oil, increasing the chances of acne. However, many adults also experience acne, and dietary choices can play a role in triggering or worsening breakouts.
Omega-3 fatty acids, found in certain foods and supplements, can help address acne by reducing inflammation. A 2023 review suggests that the Western diet, often high in ultra-processed foods, contributes to greater inflammation levels, which could exacerbate chronic acne problems. Omega-3 fatty acids, with their anti-inflammatory properties, can help counter this issue.
To incorporate more omega-3 fatty acids into your diet, consider the following:
- Fatty fish, such as salmon, mackerel, and sardines, are excellent sources of omega-3s. Aim to include these in your meals several times a week.
- If you're not a fan of fish, consider taking an omega-3 supplement. Algae-derived omega-3 supplements are a great alternative for vegetarians and vegans.
- Plant-based sources of omega-3s include chia seeds, flaxseeds, and walnuts. Incorporate these into your diet through smoothies, salads, or as toppings on your breakfast bowl.
- For a tasty and nutritious snack, opt for edamame beans. These young soybeans are packed with omega-3s and can be steamed, boiled, or stir-fried.
- Grass-fed beef is another option for boosting your omega-3 intake. It contains a good amount of omega-3, along with other beneficial nutrients.
Remember, when making dietary changes, it's important to be patient. It can take up to 12 weeks for these changes to have a noticeable effect on your skin. Additionally, keeping a food diary can be helpful in identifying any trigger foods and tracking the progress of your skin's response to dietary modifications.
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Avoid cow's milk
While dietary choices may affect the skin, it is important to remember that acne is a common skin condition with many causes, including hormones, bacteria, and dead skin cells.
Research suggests that cow's milk may worsen acne and decrease the effectiveness of acne treatment. In particular, skim milk and low-fat milk may be more likely to exacerbate acne than whole milk. This may be due to skim milk's higher glycemic index and lower content of skin-friendly fatty acids. In one study, women who drank 2 or more glasses of skim milk per day were 44% more likely to have acne than those who drank less skim milk or none at all. Another study found that boys who drank skim milk were more likely to have acne.
The sugar content of milk, while fairly low, could also contribute to inflammation, especially if you consume a lot of milk. Sweet, high-carbohydrate foods and drinks cause spikes in blood sugar that raise inflammation, which may trigger increased production of pore-clogging sebum.
Additionally, the hormones present in cow's milk may upset your natural hormone balance and aggravate acne. Cows produce insulin-like growth factor-1 (IGF-1), which surges during puberty in humans and contributes to acne. They also produce sex hormones called androgens, which can also lead to acne.
If you are prone to acne, consider consulting a doctor or a registered dietitian before making any dietary changes, as eliminating milk may have health consequences.
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Eat low-glycemic foods
Eating low-glycemic foods is one of the most effective dietary changes you can make to reduce acne. Low-glycemic foods are made of complex carbohydrates and do not cause spikes in blood sugar. When blood sugar rises quickly, the body releases the hormone insulin-like growth factor 1 (IGF-1). High levels of IGF-1 cause the skin's oil glands to produce more sebum, an oily substance that can lead to acne and skin inflammation.
High-glycemic foods that can cause acne include white bread, corn flakes, puffed rice, potato chips, white potatoes, fries, doughnuts, pastries, sugary drinks, and white rice. These foods are high on the glycemic index scale and can increase the severity of acne. However, it is important to note that the portion size also matters; a small serving of a high-glycemic food may not spike blood sugar as much as a larger serving.
Low-glycemic foods, on the other hand, can help to balance blood sugar and reduce acne. Examples of low-glycemic foods include most fresh vegetables, some fresh fruits, beans, and steel-cut oats, as well as tofu and wild rice. These foods are lower on the glycemic index scale and have been associated with fewer acne breakouts.
In addition to improving acne, a low-glycemic diet can also help you feel more balanced and energized. It may also lead to improved levels of inflammation in the body and a reduction in the size of sebaceous glands. The time it takes to see improvements in acne can vary, but some people may notice a difference within 3 months of starting a low-glycemic diet.
It is important to remember that everyone's experience with acne and diet is unique. Keeping a food diary can be helpful in identifying specific trigger foods and understanding how dietary changes impact acne over time.
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Eat more fibre
Eating more fibre is a great way to improve gut health and, in turn, reduce acne. Fibre is a component of plant-based foods that cannot be broken down by the digestive system. As it moves through the gut, it helps the body to digest and absorb nutrients from food.
A healthy gut is linked to healthy skin. A poor diet can generate free radicals, which cause oxidative stress in the cells and lead to pimples and premature ageing of the skin. Fibre can undo this damage by reducing fat absorption in the intestines, which helps to prevent oily skin.
Fibre-rich foods can also provide omega-3 and omega-6 fatty acids, which help to reduce inflammation caused by acne. Fibre improves gut microbiota, the friendly bacteria in the gut that help the digestive system to eliminate waste and toxins. Fibre-rich foods also contain vitamins and antioxidants, which help promote the regeneration of acne-affected skin cells.
The recommended daily fibre intake to maintain gut function and acne breakouts is 21 to 25 grams for women and 30 to 38 grams for men. This can be achieved by eating plant-based foods like flaxseed, beans, avocados, and sweet potatoes.
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Eat more zinc
Zinc is an important nutrient that can help keep your body healthy and reduce illnesses. It has been studied for its potential to fight acne. Zinc has anti-inflammatory properties, which can help relieve redness and irritation associated with moderate-to-severe acne. It may even help reduce the appearance of acne scars.
Zinc also has antibacterial properties, which can help clear acne-causing bacteria from the skin and reduce oil production. This is particularly beneficial as acne occurs when skin pores get clogged with dead skin cells, excess oil, and sometimes bacteria.
Zinc-rich foods can provide healthier skin, more energy, and better overall health. It is recommended to get zinc directly from food rather than supplements, as your body can absorb zinc more efficiently from the food you eat.
- Pumpkin seeds
- Oats
- Crabs
- Chickpeas
- Greek yogurt
- Oysters
- Mushrooms
- Spinach
- Beans
- Almonds
- Red meat
- Fish
- Poultry
- Whole grains
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Frequently asked questions
High glycemic foods, such as white bread, white rice, and pastries, can cause spikes in blood sugar and insulin levels, which can lead to increased oil production and acne. It is recommended to avoid sugary foods and drinks, such as soda, as well as milk and other dairy products, particularly cow's milk.
A diet rich in omega-3 fatty acids, found in fish, can help reduce inflammation and improve acne symptoms. Probiotics, complex carbohydrates, and high-fiber foods are also beneficial. Eating tofu, wild rice, and yellow and orange fruits and vegetables may help improve skin health.
It is important to be patient when changing your diet, as it can take up to 12 weeks for noticeable improvements in skin health. Keeping a food diary can help identify any trigger foods and track the effectiveness of dietary changes.
