Anti-Acne Diet: what to Eat for Clearer and Healthier Skin

Consuming a healthy and balanced diet may be the solution to your acne woes.

Specialty: Dermatology

Dr. Enrizza Factor is a Diplomate of the Philippine Dermatological Society and Fellow of the Philippine Academy of Dermatologic Surgery Foundation Inc. She is also a member of the Philippine Academy of Cutaneous Surgery and an Associate of ... more

  • What Causes Acne?
  • Diet And Acne: The Link
  • The Acne Diet: Diet For Acne-free Skin
  • Frequently Asked Questions

What Causes Acne?

If you are thinking that not taking proper care of your face gave you that ugly acne, dump that thought. Because your hormones influence the occurrence of acne. They make your skin produce more oil. And when a layer of dead skin cells accumulates on the pores, you get acne.

For a few people, acne diminishes with age, and for some, it gets severe, and this is due to the function of your immune system and other genetic factors (1).

Diet And Acne: The Link

Research doesn’t deny the link between acne and your diet. What you eat shows up on your face, and a healthy diet helps you get rid of acne. A review of several studies found that specific diet and food items can aggravate or reduce acne (2).

Now, let’s see how you can control your acne breakouts with an anti-acne diet.

What Does Research Say?

Several studies were conducted to find out the effectivity of a low glycemic index diet. Glycemic index (GI) is a measure where food items are ranked as per their effect on your blood sugar levels. In other words, foods that do not escalate your blood sugar levels have a low glycemic index. Clinical studies and controlled trials found that a low glycemic load diet reduced the free androgen index (i.e., controlled the release of a hormone called androgen, which is one of the primary causes of acne), thus reducing the severity of acne (3), (4).

What Does Research Say?

Vitamin A (retinol) fights acne when applied topically. A study conducted on both men and women showed that retinol was highly effective in treating acne inflammation (6).

Also, vitamin E, along with vitamin C, helps in preventing the formation of comedones and the growth of acne-causing bacteria (9).

What Does Research Say?

Oxidative stress is one of the main reasons for acne. Your body has an antioxidant defense system, such as catalase (CAT) and the enzyme superoxide dismutase (SOD) that regulates the production of reactive oxygen species (ROS), thus maintaining the redox balance of the cells. High levels of ROS and low levels of antioxidants causes oxidative stress. So, consume foods that are rich in antioxidants to avoid acne (10).

What Does Research Say?

According to studies, this micronutrient is crucial for the development of the skin and to maintain its proper function. Also, zinc is effective against acne- causing bacteria. Several studies concluded that people who were suffering from acne (both men and women) had significantly low levels of zinc in their bodies (11), (12). When consumed orally, it reduced acne inflammation significantly.

What Does Research Say?

Researchers suggest that dairy products can aggravate your acne (13). Why? It’s because the dairy cows are often given hormone injections to increase their milk production. And when you consume the milk or dairy products made from it, it causes hormonal imbalance in your body, which triggers acne (14).

Moreover, cow milk is intended for the calves to help them grow, and it is loaded with hormones and other steroids that are certainly not suitable for acne.

What Does Research Say?

A 2013 study found that chocolate could increase the severity of acne (15). Another study conducted in 2014 suggested that cocoa consumption could increase the acne symptoms (16). However, the evidence proving chocolate’s involvement in aggravating acne is very limited (17).

And it’s more likely that the sugar and other ingredients in the chocolate are to be blamed for your breakouts. If you are in a dilemma whether to eat chocolate or not, opt for dark chocolate and check the sugar and other carbohydrate content before consuming it.

8. Other Supplements To Clear Up Acne

Our food choices impact our skin health. However, diet and acne have a complex relationship. Only a doctor and nutritionist can guide you on how certain food choices may impact your internal health and acne. It is because diet can impact your hormones and other underlying factors, which may trigger or soothe acne flareups. The best acne diet includes consuming healthy and nutritious foods and maintaining a healthy lifestyle. You may follow the suggestions in the article and work with your doctor to determine how you may manage acne through your diet.

Frequently Asked Questions

What foods cause the most acne?

Refined grains and sugars, fast foods, dairy products, whey protein, chocolate, and processed foods are the common foods that can trigger acne.

How do you detox for acne?

Include lots of vegetables and fruits in the diet. Sip on detox tea, apply exfoliating masks, and clean your face twice or thrice a day.

Is coffee bad for acne?

Yes, coffee is bad for acne. Although it might not cause acne, it may aggravate acne.

Are bananas good for acne?

Yes, bananas are good for acne. They help reduce skin inflammation thanks to their vitamin A content.