Acne is a common skin condition that can be frustrating and embarrassing to deal with. Although its exact cause is not known, numerous studies suggest that diet plays a significant role in its development.

Some foods may exacerbate acne, while others may improve it. In this article, we’ll explore which foods can harm and which foods can help your acne.

Foods that Harm Acne

Before we discuss the specific foods that can worsen acne, it’s important to understand the mechanism behind their effect. Acne results from the overproduction of sebum, which is a type of oil that lubricates the skin.

When excess sebum combines with dead skin cells, it can clog hair follicles, leading to pimples, blackheads, and whiteheads. Additionally, acne is often accompanied by inflammation and bacterial overgrowth, both of which can be worsened by certain foods.

1. Sugar and Carbohydrates

Consuming large amounts of sugar and refined carbohydrates can increase insulin levels in the body, leading to inflammation and excess sebum production.

Additionally, high-glycemic-index foods, such as white bread, rice, and pasta, can trigger spikes in blood sugar levels, which can also worsen acne. Studies have shown that individuals who consume a high-glycemic diet are more likely to develop acne than those who consume a low-glycemic diet.

2. Dairy Products

Dairy products, such as milk, cheese, and yogurt, have been linked to acne due to their high levels of hormones. Cow’s milk contains hormones, such as progesterone and estrogen, which can stimulate oil production and clog pores.

Additionally, dairy products can trigger an immune response in some individuals, leading to inflammation and acne breakouts.

3. Fried and Processed Foods

Fried and processed foods are often high in trans fats, which can increase inflammation throughout the body. These foods can also trigger insulin resistance, which can lead to excess sebum production.

Studies have shown that individuals who consume a diet high in fried and processed foods are more likely to develop acne than those who consume a healthy diet.

4. Chocolate

Chocolate has been a long-standing culprit when it comes to causing acne.

Although there is no direct evidence linking chocolate to acne, studies have shown that consuming high amounts of sugar and fat, which are commonly found in chocolate, can exacerbate acne by increasing inflammation and sebum production.

Foods that Help Acne

Now that we’ve discussed the foods that can harm acne, let’s explore foods that can help.

Eating a diet rich in anti-inflammatory and antioxidant-rich foods can improve acne by reducing inflammation, promoting healthy skin, and regulating oil production.

1. Fatty Fish

Fatty fish, such as salmon, mackerel, and sardines, are rich in omega-3 fatty acids, which have been shown to reduce inflammation and improve skin health. Omega-3 fatty acids can also help regulate oil production, which can prevent acne breakouts.

2. Leafy Greens

Leafy greens, such as spinach, kale, and broccoli, are rich in antioxidants, which can protect the skin from damage caused by free radicals.

Additionally, these foods are high in vitamins A and C, which are essential for healthy skin and can help regulate oil production.

3. Nuts and Seeds

Nuts and seeds, such as almonds, walnuts, and sunflower seeds, are rich in vitamin E, an antioxidant that can improve skin health. Additionally, these foods are high in zinc, which can regulate oil production and reduce inflammation.

4. Green Tea

Green tea is rich in antioxidants, particularly a type of catechin called epigallocatechin gallate (EGCG). EGCG has been shown to reduce inflammation, regulate oil production, and promote healthy skin.

Drinking green tea regularly can improve acne and promote overall skin health.

Conclusion

While there is no definitive “acne diet,” making dietary changes can improve symptoms of acne.

Avoiding foods that can worsen inflammation and sebum production, such as sugar, dairy, and fried foods, and incorporating anti-inflammatory and antioxidant-rich foods, such as fatty fish, leafy greens, nuts, and green tea, can help improve skin health and reduce acne breakouts.