Acne is the most common skin disorder in the world. It is mostly experienced during puberty because of the hormonal changes associated with this period. However, acne breakouts can happen any time in life, even in adulthood. The skin is the largest organ in the body, and as a result, acne is usually a sign that there is an imbalance within.
Causes of Acne:
Acne is caused by a combination of inflammation and excessive sebum production [1]. Sebum is the skin’s natural moisturizer, and too much of it can clog pores, leading to breakouts. Sebum production is mostly governed by the hormonal balance in the body, with some hormones such as androgens, insulin and IGF-1 having the biggest impact on the development of breakouts.
Causes of hormonal disruptions can be internal or external. Internal diseases like PCOS or conditions like menstruation or menopause can cause breakouts. External factors that can disrupt hormonal balance include hormonal contraception, but also some of the foods we eat.
Our nutrition has a great impact on skin health. If the skin is dry from not drinking enough water or not consuming enough essential fatty acids, it will produce sebum in excess as a compensation measure. As a result, the skin becomes oily, the pores more noticeable and breakouts appear.
Other foods, like dairy and unhealthy carbohydrates can disrupt hormonal balance and as a result cause acne. If you suffer from breakouts and would like to improve the quality of your skin, it might be helpful to go on an elimination diet to find out exactly what your triggers are.
Foods that Cause Acne:
Dairy (milk, cheese, cream, yogurt….) is one of the worst foods for acne. Dairy products contain traces of hormones, that when ingested disrupt our inner hormonal balance and cause acne [2]. Furthermore, dairy consumption stimulates the production of Insulin-like Growth Factor 1 (IGF-1) which increases inflammation and the production of sebum [3].
IGF-1 has a central role in the development of acne, its production is also stimulated by the consumption of foods high in sugar and carbohydrates with a high glycemic index [4]. Additionally, the insulin that’s produced after the consumption of these foods potentiates the action of androgens, causing excess sebum production and acne [5].
Gluten, a protein present in wheat and other grains, may increase inflammation in some people, and thus can result in acne and breakouts.
Best Foods for Acne:
You can eat your way to a healthier skin! The right nutrition is one of the most important interventions for clear skin. Staying away from dairy, sugar and other triggering foods is crucial, but so is eating the right foods:
It’s important to consume foods that are high in omega-3 fatty acids such as salmon, sardines, mackerel, flaxseed and nuts and seeds [6]. Eating foods that have a low glycemic index and that are high in fiber is also beneficial for the skin.
Eat probiotic-rich foods. Good gut bugs like those in probiotics can have a dramatic impact on your skin health. Start eating more fermented foods, such as sauerkraut, kimchi, and kombucha.
You can also consider start taking a probiotic supplement.
Add turmeric in your daily diet. Turmeric can reduce inflammation and support detoxification of the liver.
Last but not least, a whole foods diet high in fresh fruits and vegetables gives the body the essential nutrients and antioxidants that fight inflammation and contribute to overall skin health.
References:
1: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3846536/
2 : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6115795/
3: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5318522/
4 : https://link.springer.com/article/10.1186/1743-7075-8-41
