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, increasing the likelihood of acne. However, acne can also develop in adults, and dietary choices may play a role in its occurrence.
Research suggests that what you eat can have an impact on your skin health and may influence the development of acne. A 2022 review of studies found that certain foods can raise blood sugar levels, leading to the release of insulin-like growth factor 1 (IGF-1). High levels of IGF-1 in the blood can stimulate oil glands in the skin to produce more sebum, increasing the risk of acne and skin inflammation. Foods with a high glycemic index, such as pasta, white rice, white bread, and sugary snacks, can trigger spikes in blood sugar and contribute to acne development.
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 increased hormone production that can lead to excess skin oil secretion. Additionally, a 2023 narrative review suggests that the Western diet is associated with higher levels of inflammation, which may exacerbate chronic acne issues.
Cow’s milk specifically has been identified as a potential trigger for acne and may reduce the effectiveness of acne treatment. Other foods that could worsen acne include corn, cola and soft drinks, alcohol, eggs, and gluten. On the other hand, consuming low glycemic foods made of complex carbohydrates, such as whole grains, legumes, fruits, and vegetables, may help reduce the likelihood of developing acne.
Incorporating skin-friendly foods and supplements into your diet can also improve the overall health of your skin. Probiotics and omega-3 fatty acids have been shown to reduce acne and enhance the absorption of oral acne medications like isotretinoin. Additionally, foods rich in antioxidants, such as yellow and orange fruits and vegetables, dark leafy greens, tomatoes, blueberries, whole grains, lean proteins, nuts, and fatty fish, can promote skin health and potentially reduce acne symptoms.
Overall, research indicates that dietary choices can impact acne development and the effectiveness of acne treatment. By including omega-3s, probiotics, and low glycemic foods in your diet, you may be able to improve your skin health and reduce the occurrence of acne. Conversely, consuming high glycemic foods, dairy, and sugars may contribute to acne development. Making informed food choices can play a significant role in managing acne and promoting clear, healthy skin.