Acne is a common skin condition that affects people of all ages. Luckily, it can be managed effectively through diet and skincare measures.
An acne diet cannot be tailored specifically for each person; however, keeping a food diary and noting what triggers your acne may help guide healthier decisions.
1. Sugar
Sugar and foods high on the glycemic index – such as white bread, candy, ice cream and sodas – may contribute to acne breakouts by increasing insulin levels, stimulating androgen hormones responsible for oil production, and inducing inflammation. This combination can aggravate existing acne or lead to new outbreaks at key life stages like puberty or during perimenopause.
However, it’s important to keep in mind that the glycemic index is not the sole contributor of acne; individual responses differ. Therefore, for best results it is advisable to visit a dermatologist for in-office treatments and an individual skin care regimen tailored specifically for you.
2. Greasy Foods
Greasy foods are meals or snacks containing an excess amount of fats – often harmful types like saturated and trans lipids – usually deep-fried or prepared using oil as cooking medium. Many believe greasy food contributes to acne outbreaks; this may not always be true.
Though greasy foods don’t directly cause acne, they may contribute to blocked pores by increasing sebum production and thus it’s essential that after eating such items it be washed off immediately with water. This is why it is vitally important to wash your face afterwards!
Diet can help minimize breakouts, but to maintain healthy skin it takes more. Noncomedogenic makeup and skincare products, getting enough restful sleep and managing stress levels all play key roles.
3. Dairy
Milk contains hormones that may exacerbate breakouts and irritate your skin, as your own natural hormones combine with those found in milk-derived hormones to cause excess sebum production that clogs pores leading to blackheads, whiteheads and cysts.
If dairy makes your acne worse, especially if sudden breakouts occur shortly after drinking it, it is wise to switch up sources of calcium such as leafy greens, low glycemic index yogurt or calcium-fortified almond milk as ways to supplement it.
4. Alcohol
Alcohol can increase inflammation and stimulate excessive oil production in your skin, leading to breakouts of acne. Furthermore, inflammation reduces immune function, allowing bacteria such as Propionibacterium acnes to proliferate and inflame the skin further. Drinks containing high amounts of sugar such as dry wines or spirits mixed with soda water may further aggravate acne; for optimal results choose lower sugar alcohol options like these!
Alcohol may worsen acne symptoms, but it doesn’t directly cause breakouts; other factors such as diet, hormonal changes, stress and skincare habits all play a part in its formation and aggravation.
5. Alcoholic Beverages
Alcoholic beverages contain ethanol (ethyl alcohol), which has the ability to cause breakouts. Alcohol increases inflammation and imbalanced hormone levels that result in increased oil gland production, clogged pores and acne lesions. Limiting how often alcohol beverages are consumed as well as opting for low-sugar varieties can help minimize their effect on skin health.
Heavy drinking can also compromise immune function and worsen acne symptoms. Furthermore, alcohol acts as a diuretic, leading to dehydration that stimulates sebaceous glands to produce more oil; leading to clogged pores and worsening existing acne conditions.
6. Processed Foods
Many foods we eat today have been modified at some level — anything frozen, canned, dried, packaged and sold is considered processed food. Some forms of processing can actually prove useful; pasteurized milk for instance eliminates bacteria to make dairy safe to consume.
Ultra-processed foods, or junk food, contain large quantities of oil, sugar, salt and additives that may contribute to breakouts. Common examples include hot dogs, deli meats, cookies doughnuts and microwaveable dinners. People who consume balanced diets containing whole foods may see their acne improve over time.
7. Alcohol
Alcohol doesn’t directly cause acne, but excessive consumption of it may contribute to conditions that foster its development. More specifically, excessive alcohol intake may stimulate oil (sebum) production that clogs pores and leads to comedones (blackheads and whiteheads) and inflammatory lesions such as papules pustules and nodules formation.
Alcoholic beverages tend to contain plenty of empty calories that contribute to weight gain and inflammation, leading to weight gain as well as dehydration – aggravating existing skin conditions like psoriasis or eczema in the process. Furthermore, alcohol acts as a diuretic, worsening existing skin issues like psoriasis or eczema further.