Worst Foods for Adult Acne. And, Foods that Prevent Acne.

Yes, food affects acne. Food both helps acne and contributes to acne. Read on to discover if food is causing your acne. And, to identify what food caused your breakouts. This way you’ll know what foods to avoid as well as what foods to increase.

Each year University of British Columbia students are given an assignment to review the scientific literature and write an article for the public. I’m often asked by clients if food is contributing to your skin health. So, I asked students Chris, Lisa, and Emma to look into the best and worst foods for acne. Here’s what they found. Including a listing of the foods that can cause acne. And, foods that help acne. To be specific, we’re talking about adult acne here.

Acne Trigger Foods

There is evidence that certain foods can promote acne in some people. These include dairy products and foods with a high glycemic index (GI).

Dairy

Research has found that people with a high intake of dairy products - milk, full-fat dairy, low-fat dairy, and yogurts (with the exception of cheese), were at a higher risk of developing acne.

The exact mechanism of how this happens is not fully understood. It’s thought that the proteins in milk, such as whey and casein, may cause minor inflammation which affects oil production in the skin.

High GI Foods

A high glycemic index (GI) is defined as carbohydrates that raise the blood sugar quickly after consumption. Some foods that are considered high glycemic index include: white and whole wheat breads, white rice, breakfast cereals like Corn Flakes or Rice Krispies, pretzels, and rice cakes, to name a few.

Having a high amount of sugar and insulin in the blood can cause our body to increase an immune factor called IGF-1 which produces keratin and stimulates the brain to release more hormones, promoting acne.

 Acne Protective Foods 

Vegetables and Fruit

Vegetables and fruit contain antioxidants and have anti-inflammatory effects which have been shown to protect skin from acne.

Several studies have shown a link between antioxidant consumption and severity of acne. Antioxidants play a vital role in protecting our cells from free radicals which come into contact with our skin through the air and environment.

Frequently eating fruits and vegetables (more than 3 days/week) is necessary to see effects in our skin.

Excellent choices:

• Berries such as blackberries and cranberries

• Leafy greens such as kale and spinach

• Brightly coloured veggies such as red cabbage and beets

Fish

Several studies have also shown that increased consumption of fish and seafood can mitigate symptoms of acne. This may be due to the high levels of essential omega-three fatty acids, as well as zinc.

Omega 3 fats found in fish and fish oils are shown to have anti-inflammatory properties, however, more research needs to be done about this because it is unclear how it affects acne.

Excellent choices:

• Zinc-Rich Shellfish: oysters, crab

• Omega-3 – Rich Fish: salmon, little fish (e.g. sardines, mackerel)

Students’ Final Thoughts

There is still much more to learn about the link between diet and acne. It is hard to say for certain which foods may elicit acne symptoms in individuals as we all respond to foods differently. Research today certainly suggests that there are some general guidelines and nutrient-rich foods we can add to our diet to mitigate symptoms.

Ultimately, there is no one-size-fits-all treatment for an organ as complex and multi-faceted as the skin. Completely eliminating certain foods like dairy or those with a high glycemic index may be helpful for some people, but is drastic and does not generalize well to a large population. Any diagnostic advice will need further clinical assessment.

Kristen’s Thoughts

If you’ve been following me for a while, it won’t surprise you that I recommend that you eat a lot of veggies. Every day. I’ve seen the scientific discovery of new antioxidants, so I recommend including a wide variety of veggies and fruit – not just the few types listed here. Also, if you’re omnivorous, include seafood at least twice per week. Including branching beyond the tuna and salmon to explore seafood like oysters and sardines. It can also be worth a trial of removing dairy to see if it has an impact for you.    

Thank you to co-author students: Chris Culhane, Lisa Leslie, and Emma Gilchrist.

Photo credit: Ella Olsson on Unsplash

Take action to improve your skin today. Here’s a delicious recipe for Soba Noodle Salad, containing antioxidant-rich beets and carrots.