Acne is a common skin condition that affects millions of people worldwide. It occurs when the skin’s pores become clogged with dead skin cells, excess oil, and sometimes bacteria. During puberty, hormonal changes can cause oil glands to produce excess oil, leading to an increased risk of acne. While acne is often associated with teenagers, many adults also struggle with this skin condition. Dietary choices have been suggested as a potential factor in the development and severity of acne.
Research indicates that what you eat can have an impact on your skin health and may play a role in the development of acne. A 2022 review of studies suggests that certain foods can raise blood sugar levels, leading to an increase in insulin-like growth factor 1 (IGF-1) in the body. High levels of IGF-1 can trigger the overproduction of sebum by oil glands in the skin, increasing the risk of acne and skin inflammation. Foods with a high glycemic index, such as pasta, white rice, white bread, sugary snacks, and processed foods, can cause blood sugar spikes that contribute to acne.
The so-called Western diet, which is high in high glycemic carbohydrates, dairy, sodium, red meats, saturated fats, trans fats, and refined foods, has been linked to hormonal imbalances that can exacerbate acne. A 2023 narrative review suggests that the Western diet may also lead to increased levels of inflammation, which could further contribute to chronic acne issues. Cow’s milk specifically has been implicated in worsening acne and reducing the effectiveness of acne treatment, while other dairy products like cheese and yogurt may not have the same effect.
In addition to high glycemic foods and dairy, other dietary factors that may worsen acne include corn, cola, alcohol, eggs, and gluten. On the other hand, consuming low glycemic foods made from complex carbohydrates, such as whole grains, legumes, fruits, and vegetables, may help reduce the risk of developing acne. Foods rich in probiotics and omega-3 fatty acids have been shown to improve overall skin health and may enhance the absorption of oral acne medications like isotretinoin.
Skin-friendly food choices that may benefit acne-prone individuals include yellow and orange fruits and vegetables, dark leafy greens, tomatoes, blueberries, whole grains, lean proteins like turkey, pumpkin seeds, beans, peas, lentils, fatty fish like salmon and mackerel, nuts, and whole wheat bread. Adding omega-3s, probiotics, and low glycemic foods to your diet while minimizing consumption of milk, high glycemic foods, and sugars may help improve acne and support oral acne treatment effectiveness.
In conclusion, while research suggests that diet may play a role in acne development and severity, there is not enough evidence to confirm that food alone can completely heal acne. Making informed dietary choices and incorporating skin-friendly foods and supplements into your daily routine may help improve acne symptoms and overall skin health. By understanding the impact of food on your skin, you can take proactive steps to manage your acne and support your skin’s natural healing process.
