We’ve all experienced some form of acne throughout our lives, whether during puberty, pregnancy, PMS or stress-inducing life events. While acne is often caused by hormonal shifts within your body, what you eat also plays an important role, as diet and acne are closely linked (1).

We all know the importance of eating a healthy, balanced diet. However, it can be tricky to lock down the source of your acne, especially if it’s food related.

Let’s decode the details on diet and acne. We’ll walk you through which foods to stock up on – and which ones to avoid like your ex – so that you can eat your way to effortlessly glowing skin.

Grab a fork and bite into this acne diet guide.

 

Does Your Diet Really Affect Acne?

Acne crops up when excessive sebum (skin oil), dead skin cells, pollutants, makeup, and even bacteria clog your pores. Ultimately, when your sebaceous glands produce too much oil, you might experience more acne. So then, how are diet and acne related?

When we eat certain foods with a high glycemic index, it raises our blood sugar. As a response, our body releases a hormone called IGF-1 (insulin-like growth factor). When IGF-1 skyrockets, the skin releases more oil.

Lots of foods have a high glycemic index, including whole foods like potatoes and dairy products. You’ll need to keep tabs on which trigger foods cause flare ups. Not to worry, we’ve compiled a list of foods to avoid for better skin.

 

Foods that Cause Acne

Unfortunately, some of the most commonly eaten foods can cause acne. Start by eliminating these foods in your diet, and acne may improve.

• Corn

• Eggs

• Gluten products

High-Glycemic Foods

A spike in blood sugar brought on by high-glycemic foods can boost skin inflammation and oil production. In addition to the three foods listed above, try to eliminate the following foods which are known to cause acne:

• White rice

• Pasta

• Potatoes

• White bread

• Breakfast cereals

• Sugars

• Baked goods

• Sugar sweeteners and substitutes

• Sugary beverages (juices and soft drinks)

Standard American Western Diet

The United States is a melting pot of delicious foods and fusions. Unfortunately, much of the foods we eat contain acne-triggering ingredients. In fact, one study found that out 87% of over 2,000 participants who ate a low-glycemic diet for weight loss also experienced less acne. And a whopping 91% said they didn’t need as much acne medication (3).

Not surprisingly, many of the Western diet foods overlap with high-glycemic foods. Is dairy bad for your skin? It’s a staple of the American diet, and can trigger acne. To play it safe with your diet and acne, try to cut back on:

• Dairy; milk, cheese, eggs

• High sodium foods; pickles, olives, frozen meals, pizza

• Processed meat; Canadian bacon, salami, hot dogs

• Red meats; beef, lamb, pork, venison

• High saturated fats; full fat dairy like butter and cheese, coconut oil, palm oil

• High trans fats; baked and fried foods like donuts, french fries, cookies, popcorn, margarine

• Soft drinks; coke, sprite, root beer

• Alcoholic drinks and spirits

 

Foods that Help Acne

Any meal plan that requires cutting out many food groups can feel limiting. The good news? There are plenty of tasty ingredients you can stock up on to improve your acne. 

The best foods for skin (and soothing acne) are whole, complex ingredients packed with vitamins, minerals, omega-3 fatty-acids, and antioxidants to help reduce inflammation and zap acne-causing bacteria from clogging your pores.

On your next stop to the grocery store or farmer’s market, stock up on some of these items below (which are the best things to eat for healthy skin):

Complex Carbs

• Legumes; beans, peas

• Whole grains; whole wheat bread, brown rice, quinoa

• Nuts; pumpkin seeds (these are some of the tastiest and best snacks for acne)

Fruits and Veggies

Does not eating sugar help with acne? Sweetened snacks and beverages can trigger an acne flare. Swap out artificial sweeteners for naturally sweet snacks like these fruits and veggies:

• Dark, leafy greens like spinach and kale

• Blueberries

• Tomatoes

• Citrus fruits; oranges, apricots

• Yellow root vegetables; carrots and sweet potatoes

Meat

• Lean turkey

• Fatty fish; salmon, mackerel, anchovies

Supplements

In addition to foods, you can treat acne with supplements. 

• Curcumin: Turmeric can treat acne naturally, thanks to the anti-inflammatory and anti-bacterial properties in its key ingredient: curcumin. If you’re struggling with breakouts, try our Pure Curcumin Extract, hand harvested from the Vietnamese highlands, to help purify your skin from within. 

You can also spot treat blemishes with our Turmeric Cream 1% Salicylic Acid Blemish Treatment, or add a gentle Turmeric Cleanser to your skincare routine to wash away toxins.

• Vitamins E, B1, B2, and B6: These anti-inflammatory vitamins can help soothe inflammation and redness, and calm acne breakouts. That’s why we include all of them in our potent Collagen Beauty Drink, a luxurious anti-aging drink that contains powerful Japanese technology and marine collagen peptides to lock in moisture and flush out impurities. 

• Retinol: Vitamin A (retinyl acetate) fosters cellular turnover, ridding skin of dead skin cells and paving the way for fresh cells to rejuvenate. This can help unclog your pores and reduce acne, inflammation, and post-acne scars. Our bestselling Retinol Gummy is a groundbreaking dietary supplement that contains powerful vitamins and antioxidants to minimize skin texture and blemishes, and give your skin a natural glow.

 

Nourish Your Complexion with Forever Beaumore!

When it comes to clear skin, what you put on your plate is as important as what you put on your face. Follow the tips in this acne diet plan to bite your way toward healthy skin. 

For acne-fighting skincare, supplements, and wellness products that give you a glow from the inside out, visit Forever Beaumore!

 

Sources

1. Meixiong, James, et al. “Diet and Acne: A Systematic Review.” JAAD International, vol. 7, no. 7, June 2022, pp. 95–112, https://doi.org/10.1016/j.jdin.2022.02.012.

2. Pappas, Apostolos. “The Relationship of Diet and Acne.” Dermato-Endocrinology, vol. 1, no. 5, Sept. 2009, pp. 262–267, https://doi.org/10.4161/derm.1.5.10192.

3. Rouhani P, Berman B, et al. “Poster 706: Acne improves with a popular, low glycemic diet from South Beach.” J Am Acad Dermatol. 2009;60(3, suppl 1):AB14.

Disclaimer: **These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Please consult with your doctor before consuming if you are allergic to seafood, pregnant, lactating, or taking any medication or have medical conditions.