Brenda Khan
Cystic acne is a severe form of acne that causes boil-like infections deep in the skin. While diet alone does not cause or prevent acne, certain dietary changes can help manage it. Studies have shown that acne is less common in populations that consume low-GI diets, while those consuming Western diets high in processed foods and refined sugars are more prone to acne. Therefore, dietary changes such as reducing dairy, sugar, and refined carbs and increasing anti-inflammatory foods rich in omega-3 fatty acids and antioxidants may help prevent cystic acne.
Cystic Acne Diet Characteristics and Recommendations
| Characteristics | Values |
|---|---|
| Diet Type | Low-glycemic, high-protein, anti-inflammatory |
| Foods to Eat | Fatty fish, chia seeds, colourful vegetables, fruits, whole foods, oatmeal, beans, apples, carrots, almonds, peanuts, Brazil nuts |
| Foods to Avoid | Dairy, whey protein, sugary foods and drinks, refined carbs, white pasta, pastries, white bread, white rice, cake, fries |
| Other Recommendations | Avoid cow's milk, especially skim milk; limit dairy products; choose organic eggs without added growth hormones; be patient, as dietary changes can take up to 12 weeks to show results |
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What You'll Learn
Dairy products and acne
Dairy products are a common feature of Western diets, but they have also been linked to acne. A review of 14 studies, including 78,529 children and adults aged 7–30, found that dairy consumption was associated with a greater risk of acne. This may be due to the presence of added hormones in milk, which can throw off the body's natural hormone balance. Additionally, the growth hormones naturally present in milk may also aggravate acne. A third theory suggests that the combination of dairy products and the high levels of refined foods and processed sugars in Western diets disrupts insulin levels, making the skin more prone to acne.
The proteins in milk, whey, and casein, stimulate growth and hormones in calves and humans when we drink their milk. When we digest these proteins, they release a hormone similar to insulin, called IGF-1, which is known to trigger breakouts. The hormones in milk can also interact with our hormones, confusing our body's endocrine system and signaling breakouts. Skim milk has been found to be the most likely acne trigger among dairy products, with one study finding that people who drank skim milk were 1.82 times more likely to develop acne than those who did not.
Lactose, the natural sugar present in milk, can also cause acne breakouts in people who are lactose intolerant or have lactose sensitivity. After infancy, it becomes more difficult for humans to break lactose down and digest it, and if you are one of the 65 percent of people who are lactose intolerant, your acne could be due to this.
While dairy may not be the sole cause of acne, it is worth experimenting with your diet to see how dairy affects your skin. You can try an elimination diet, where you cut out dairy products for a period to see if your skin improves.
In addition to dairy, there are other dietary factors that can influence acne. A high-glycemic-load diet has been linked to acne vulgaris in young adults. This type of diet includes foods that cause blood sugar fluctuations, such as sugary foods and beverages, as well as refined carbs like white pasta, pastries, and white bread. Cutting out these types of foods may help improve acne symptoms.
On the other hand, a diet rich in anti-inflammatory omega-3 fatty acids, such as fatty fish and chia seeds, may help to reduce acne symptoms by lowering inflammation in the body. Colorful vegetables and fruits are also a great way to tame inflammation and provide vital skin-supportive nutrients like vitamin C. Additionally, a high-fiber diet can help control blood sugar, which is beneficial for keeping acne at bay. Oatmeal, beans, apples, and carrots are easy ways to add more fiber to your diet.
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Low-GI diets
A low-glycemic-index (GI) diet involves eating foods that do not cause spikes in your blood sugar. This is important because blood sugar spikes can cause inflammation throughout your body, which can lead to acne.
Low-GI foods include most fresh vegetables, some fresh fruits, beans, steel-cut oats, dark leafy greens, and cauliflower. These foods can help to lower inflammation in the body and may help to keep acne at bay. In addition, a low-GI diet can help shrink sebaceous glands, which play a role in acne development.
It is important to note that while a low-GI diet can be beneficial for acne, it is not a cure-all. Other factors, such as hormones, bacteria, skin cell abnormalities, genetics, and stress levels, also play a role in acne development and progression. However, combining a low-GI diet with the right skincare products can help to reduce inflammation both internally and externally, leading to clearer skin.
Overall, a low-GI diet is a safe and effective way to help manage acne symptoms and improve overall health. It offers a more balanced and energised feeling and can help improve inflammation levels within just three months.
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Omega-3 fatty acids
Cystic acne is a severe form of acne that causes boil-like infections deep in the skin. While food alone does not cause or prevent acne, dietary changes can help manage the condition. Omega-3 fatty acids, in particular, are known for their anti-inflammatory properties and their potential to alleviate acne severity.
A Mediterranean diet supplemented with omega-3 fatty acids has been studied for its potential benefits in treating acne. Over 16 weeks, patients adhering to this diet showed improved blood levels of omega-3 fatty acids, with a target range of 8-11% defined as optimal.
Additionally, omega-3 fatty acids have been linked to improved mental and emotional well-being, which is significant for individuals experiencing the psychological impairments that can accompany acne, such as depression, anxiety, and anger.
While dietary changes may not be a cure-all for cystic acne, incorporating anti-inflammatory omega-3 fatty acids into your diet may help manage the condition and improve overall well-being. It is always recommended to consult with a dermatologist or healthcare professional for personalized advice and treatment options.
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Whole, unprocessed foods
The Whole30 diet, which focuses on whole, unprocessed foods, has been found to be effective in improving cystic acne. This diet involves eliminating all processed foods and potential allergens, such as dairy, for a month to discover any food sensitivities and improve overall health.
Following a nutrient-dense, anti-inflammatory diet is one of the best ways to treat and prevent acne. Inflammation is a key factor in acne development, so choosing anti-inflammatory foods is crucial. Fatty fish, chia seeds, colourful vegetables, and fruits are excellent sources of anti-inflammatory omega-3 fatty acids and antioxidants, which help reduce acne symptoms.
It is also important to limit or avoid highly refined and processed foods, as they are linked to acne. Refined sugars, in particular, can cause spikes in insulin and affect other hormones that boost oil production in the skin, leading to acne. Therefore, cutting out sugary foods and beverages, refined carbs, and processed foods high in sugar and carbohydrates can significantly improve acne symptoms.
In addition to the above, a high-fibre diet can help control blood sugar levels, which is beneficial for keeping acne at bay. Oatmeal, beans, apples, and carrots are excellent sources of fibre that can be easily incorporated into meals.
While dietary changes are essential, it is worth noting that acne is influenced by multiple factors, including hormones, bacteria, skin cell abnormalities, genetics, and stress levels. Therefore, a holistic approach that considers all these factors is necessary for effectively managing cystic acne.
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High-protein diets
While food alone cannot prevent cystic acne, certain dietary changes can help control and reduce its symptoms. One study found that a high-protein, low-glycemic-load diet may be effective in treating acne vulgaris.
A low-glycemic-index diet helps to control acne by avoiding blood sugar fluctuations. Such diets eliminate spikes in blood sugar, which cause inflammation throughout the body and increase sebum production, leading to acne. Low-glycemic foods include most fresh vegetables, some fresh fruits, beans, and steel-cut oats.
In addition to a high-protein diet, it is important to eat whole, unprocessed foods and avoid dairy, refined sugars, and processed foods. Dairy products, especially milk, have been linked to a greater risk of acne due to their effect on insulin and hormone secretion. Populations consuming traditional diets that do not include refined sugars or processed foods rarely experience acne.
Other dietary recommendations for preventing cystic acne include increasing your intake of omega-3 fatty acids, found in fatty fish and chia seeds, and antioxidants like vitamin E and selenium, found in almonds, peanuts, and Brazil nuts. These nutrients can help reduce inflammation and protect the skin from damage and infections.
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Frequently asked questions
A low-glycemic diet may reduce acne as it eliminates spikes in blood sugar, which causes inflammation throughout the body. This inflammation causes the body to make more sebum, an oily substance that can lead to acne. A low-glycemic diet includes most fresh vegetables, some fresh fruits, beans, and steel-cut oats.
Yes, foods with high glycemic indexes, such as white bread, soda, white rice, and cake, may worsen acne. Additionally, dairy products, especially milk, are associated with a greater risk of acne.
Yes, foods rich in omega-3 fatty acids, such as fatty fish and chia seeds, may help prevent acne by reducing inflammation. Foods with high levels of antioxidants, such as almonds, peanuts, and Brazil nuts, may also help due to their ability to protect cells from damage and infection.
