What Foods to Eat and Avoid With Acne

If only there were a diet to get rid of acne in a week! While clearing breakouts in such a short timeframe isn’t realistic, boning up on the foods to stay away from when you have acne and what foods help clear acne can complete your acne-fighting toolbox.

You may think your favorite chocolate chip cookie, drive-thru fries, or cafe latte will make you happy, but the acne aftermath won’t! Fact or fiction? Despite the controversy about the relationship between diet and acne, certain foods do possess potential acne-triggering factors worthy of your attention.

Although clearing breakouts isn’t easy, it can be done by adopting a diet to control acne.

Before swearing off your favorite food to “cure your acne,” read on to discover the acne diet truths!

We know you’d like a finite list of foods that cause acne, but that wouldn’t be an accurate answer. While eating certain foods may set into motion an acne flareup, these foods do not cause acne by themselves, but they certainly play a role.

Here are some of the top 5 Foods to avoid if you have acne:

1. Milk: Some sources indicate that dairy milk is an acne trigger. While there is no clear explanation, some experts propose that the hormones cows are given during pregnancy are likely to blame, while others indicate that naturally occurring testosterone and growth hormones in milk cause the hormonal imbalances that trigger acne. Still, others think that these hormones can increase insulin, worsening breakouts. Other theories are that the amino acids in milk prompt the liver to secrete IGF-1 tied to acne development.

Another thought is that the acid-forming nature of milk and other dairy products like butter and cheeses may be partly responsible for breakouts.

If, like most Americans, you love your milk, we understand if you don’t want to set it aside. You may try hormone-free milk to start, and if your acne doesn’t resolve, you can go dairy free to see if milk is the culprit.

It isn’t just milk or cheese that you should look out for. Whey protein powder, mainly sourced from dairy and used to supplement diets, is high in glutamine and leucine. These amino acids encourage rapid cell proliferation and division, while stimulating insulin production, factors that contribute to breakouts.

1. Sugar & Refined Carbohydrates: Foods and beverages sweetened with agave, cane sugar, corn syrup, honey, sugar, maple syrup, and sugar spike blood sugar and insulin levels, plus are acid-forming no-nos for acne sufferers.

Refined grains found in white bread, most cereals, crackers, cakes, cookies, pasta, pretzels, and other foods made with white flour, white rice, rice noodles, and potatoes do the same.

Aside from these high glycemic index foods being less than nutritious for our bodies and minds, they spark a surge of hormones and growth factor (IGF-1) that boost oil and cell production, leading to breakouts. They also increase acidity and inflammation, sworn acne enemies.

Some additional high-glycemic foods to avoid include alcoholic beverages, beets, corn, sweetened yogurts, bananas, pineapple, canned or glazed fruits, raisins, and other dried fruits, many of which were also found to be acid-forming negatives for acne.

1. Fats & Fast Food: We are debunking the previously debunked myth that greasy fast food worsens breakouts. A 2010 study of 5,000 teens and young adults in Asia revealed a 43% increase in breakouts tied to high-fat diets, with fried foods increasing it even more!

Be sure to avoid trans fats used in non-dairy creamer, microwave popcorn, fried food, and other pre-packaged foods are definite acne culprits. In addition, another study found an increased acne incidence of 24% in people who regularly consumed high-fat meats.

If you cook with a lot of oils daily, be sure to cleanse your face well to help keep pores clear.

1. Chocolate: Despite some studies pointing to chocolate in the form of dark chocolate and cocoa powder as an acne trigger after just one or two weeks of consumption, the data about chocolate causing acne isn’t conclusive. So, what part of chocolate is to blame for breakouts? The sugar? The dairy? How about the caffeine? Any of the three could be the reason why some people experience breakouts after consuming chocolatey treats.
2. Seaweed: No matter the form, consuming too much of this iodine-rich marine plant in one sitting may lead to breakouts. Sorry, no sushi binges or routine seaweed snacking for those who struggle with breakouts.

Interestingly, frequently consuming high-sugar and high-fat foods causes yeast overgrowth, such as candidiasis in the body, also believed to set off acne. The overgrowth of candida albicans yeast overtakes good bacteria and penetrates the stomach lining, which causes acne and other health problems.

Additional foods linked with acne include acid-forming foods, gluten, synthetic foods, low-fiber foods, and those that cause inflammation as they can result in more stress hormones and acne-causing oil. This also inhibits basic mechanisms like detoxification, elimination, and cellular repair.

Acid-Forming Foods: Acid-forming foods can alter the pH balance, setting off acne. When the pH is outside the normal range of 4-6.5 and slightly acidic, skin cells do not multiply normally and cannot effectively protect us from bacteria-causing breakouts.

To help prevent acne, check out the following acid-forming foods to consume in moderation:

• Beverages: Coffee, tea, soda, alcohol
• Certain spices & condiments: salt, nutmeg, vanilla, curry, MSG, mustard, pepper, and vinegar
• Nuts: Brazil nuts, pecans, peanuts, and walnuts
• Most oils, many beans, and vegetables like chard and zucchini
• Many grains, cereals, and grasses
• Most meat, fowl, and fish

Don’t assume foods are acidic and to be avoided. Once a food has been digested and assimilated, the remaining residue may not be acidic, and that determines if a food is acid-forming or alkaline-forming. A perfect example is citrus fruits which actually alkalize the body.

Synthetic Foods: In general, processed foods are believed to take more effort for the body to break down, creating more acid in the process.

Low Fiber Foods: Foods low in fiber known to cause constipation or a sluggish digestion may spur acne breakouts.

While certain foods don’t universally cause acne, they may elicit breakouts for those with sensitivities or allergies. It stands to reason that the foods you are sensitive to can fan the flames of your acne. Of course, this will vary from individual to individual.

Food sensitivity means that you experience a delayed reaction as your immune system assumes attack mode when consuming foods it perceives as threats. This causes an influx of pro-inflammatory molecules, exacerbating this disease of inflammation. Keep a food journal to identify which foods stir up your breakouts and see a registered dietitian who can guide you through an elimination diet.

Food allergies may induce diarrhea or stomach pain that can bring about more breakouts. They can also trigger hives, rashes, hoarseness, coughing, sneezing, itching, and a stuffed-up runny nose, with a feeling of being sick. Of course, if you develop severe symptoms (dizziness, shortness of breath, swelling of your eyes, face, or lips) after eating a particular food, go to the emergency room and see an allergist to promptly address food allergies.

Let’s talk about gluten. Those with Celiac disease clearly need to abstain from foods with gluten. However, don’t mistake common Celiac symptoms like red, hive-like blisters or sores occurring in groups on the back of the head and neck, lower back, buttocks, elbows, and knees for acne. Get checked out by a physician for an accurate diagnosis.

But we’re happy to share that no scientific evidence proves that gluten causes acne. However, people with gluten hypersensitivity could develop breakouts resulting from an irritated gastrointestinal system. Those that believe going gluten-free helped their skin may be due to consuming lower amounts of refined white flour, a clear acne villain.

Aside from blatant reactions, being armed with the knowledge about what affects your skin can empower you to make choices about what foods you want to eat, so long as you are willing to accept the fallout.

Ok, now that you’ve sworn off big bowls of cereal, drive-thrus, and candy bars, what to eat instead? If drinking buckets full of water and going vegan would cure acne, we would shout it to the mountain tops for all the acne sufferers in the world to hear. But alas, it is not that simple.

Grab-and-go convenience foods lacking in nutrients can also lead to dietary deficiencies believed to precipitate breakouts. Studies back this up by showing strong correlations between acne and a diet low in antioxidants, linoleic acid, and vital nutrients.

Nutrient-Rich Foods: Better foods to eat for clear skin include nutritious anti-inflammatory meals rich in antioxidants (Vitamins A & E), Omega-3s, Minerals (Zinc and Selenium), and Vitamin D that support immunity and skin health. Here are some great options:

• Cook with Turmeric, which contains anti-inflammatory curcumin that may help control blood sugar and the bacteria associated with acne, minimizing breakouts.
• Eggs, cantaloupe, green leafy vegetables, carrots, and other orange and yellow fruits vegetables are rich in Vitamin A.
• Almonds, sunflower seeds, and greens are good food sources of protective Vitamin E. Nuts are additionally rich in selenium and other minerals beneficial for the skin.
• Salmon is an excellent source of anti-inflammatory Omega-3s to help avert acne and reduce production of the IGF-1 protein tied to acne.
• Oysters are an excellent source of Zinc, which helps combat acne-causing bacteria and inflammation tied to acne.
• Except for salmon and tuna, Vitamin D-rich foods are hard to come by, which is why experts recommend Vitamin D3 supplements.

Probiotic-Rich Foods: These are another skin-clearing dietary answer. They promote gut health and balance the microbiome, reducing inflammation and chances of acne. Foods with probiotics include unsweetened yogurt, kefir, kombucha, miso, sauerkraut, kimchi, and tempeh.

High Fiber Foods: A diet high in fiber can help manage blood sugar levels and prevent acne-inducing insulin spikes. It helps minimize fat absorption which curbs oiliness, a common symptom of acne-prone skin. Here are some great choices with added benefits:

• Seeds: Flax and Chia seeds are flush with Omega-3 fatty acids. Flax also provides antioxidant protection and is rich in vitamins, minerals, and proteins.
• Avocado: Abundant in Vitamins C and K, Potassium, and healthy fats, this fruit is a wonderful addition to your acne diet.
• Almonds: Great sources of healthy fats, these tree nuts also contain Vitamin E, Magnesium, and Manganese, essential for skin repair. Magnesium is anti-inflammatory and calming, and balances hormones by reducing cortisol, making them ideal for hormonal acne and sensitivity.
• Low Sugar Fruits: Apples and berries are exceptionally beneficial for skin health. Berries are rich in antioxidant Vitamin C to protect, control inflammation, and support healing. Raspberries also contain vitamins and minerals, like Manganese, to support acne-prone skin.
• Wheat Bran: The “shell” from the wheat kernel is bursting with vitamins and minerals, including Selenium and Manganese. It keeps bowel movements regular and aids gastrointestinal health, which is essential for clear skin and healthy bodies.
• Vegetables: Cauliflower, broccoli, asparagus, eggplants, and cabbage are also naturally low carb and rich in vitamins and minerals, beneficial for total wellness. Broccoli is high in Folate, found to reduce breakouts, antibacterial and anti-inflammatory potassium, and Vitamin C. Asparagus also contains Folate, and Vitamin K, making it beneficial for controlling acne.

Smart Beverages: You may wonder, “What can I drink to get rid of pimples?” While water and green tea won’t cure your skincare woes, substituting them for caffeinated, alcoholic, or sugary sodas and juices can help! Water helps keep skin hydrated while promoting the detoxification and healing that are essential for healthy skin. EGCG and polyphenols in green tea provide antioxidant, antibiotic, and anti-inflammatory support excellent for all skin types.

Trending Diets: Want to improve your health overall or lose a little weight while clearing up your skin? Here are a few popular diets that may align with your preferences:

• Paleolithic-style diet: Rich in fruits, vegetables, lean meats, and nuts and low in dairy, grains, and legumes, this diet is associated with lower insulin levels that could benefit acne-prone skin.
• Mediterranean-style diet: Low in saturated fats and dairy, but high in whole grains, fruits, vegetables, fish, legumes, and olive oil, this diet is also found to minimize breakouts.
• Plant based vegan diet: This planet-friendly diet excludes dairy milk and inflammation-triggering meats – making it a viable solution for acne-prone folks. However, vegan fare tends to have low Zinc and B12 levels, which, unfortunately, can contribute to the development of acne. Excess consumption of carbohydrates and high-sugar fruits could be problematic, as well. Vigilance about getting adequate minerals and vitamins from foods or supplements may make a vegan diet work for you.

Low Glycemic Index Foods: Eggs, low glycemic index fruits, vegetables, grains (barley, bulgur, oats, kasha, pumpernickel, whole wheat pita, and whole rye), and certain nuts can be a valuable part of your acne skin care diet.

Choosing foods to eat if you have acne may seem like navigating a collision course, never being sure where the danger lies. Hopefully, you discovered some foods that will agree with your taste buds and your skin! By making dietary changes, you enable your skin to repair itself from within.

Note: If you have severe acne or these changes fail to make a dent in your skin condition, see a dermatologist for medical treatment and medication.

Pairing your revamped diet with quality natural skin care products from the Pevonia ProCorrective^® Clear-Control and SpaTeen^® Line will help get your skin back on the road to clarity. Searching for acne products for sensitive skin? Our Soothing Propolis Concentrate is a wonderfully calming and repairing serum that works well with our Gentle Exfoliating Cleanser.

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