Possible Triggers
There is some scientific evidence to suggest that certain foods may contribute to acne development in some individuals. Some possible food triggers for acne include: ​ ​While the relationship between diet and acne is complex and may vary among individuals, making dietary changes based on these potential triggers may help some people manage their acne symptoms. It is important to consult with a healthcare provider or dermatologist before making significant changes to your diet.
High-glycemic foods
Dairy Products
High-fat foods:
Allergies/ intolerances
Foods with a high glycemic index, such as sugary and processed foods, can cause spikes in blood sugar levels and trigger the release of insulin. Insulin-like growth factor (IGF-1) may stimulate the production of sebum, leading to clogged pores and acne. A study published in the Journal of the Academy of Nutrition and Dietetics found that a low-glycemic diet reduced acne lesions in participants.
Some studies have suggested a link between dairy consumption and acne. Dairy products contain hormones and growth factors that may influence the production of sebum and skin cell turnover. A meta-analysis published in the Journal of the American Academy of Dermatology found a positive association between dairy intake and acne.
Research has shown that diets high in saturated and trans fats may promote inflammation, which can exacerbate acne. A study published in the Journal of Clinical and Aesthetic Dermatology found that a high-fat diet was associated with an increased risk of acne.
Some individuals may be sensitive to certain foods, such as gluten, soy, or nuts, which can trigger an inflammatory response in the body and contribute to acne development. A study published in the Journal of Clinical and Aesthetic Dermatology found that eliminating potential allergens from the diet improved acne symptoms in some participants.
Ultra Processed Foods
There is emerging evidence to suggest that consumption of ultra-processed foods may be linked to the development or exacerbation of acne. Ultra-processed foods are typically high in refined sugars, unhealthy fats, and additives, which can have negative effects on the skin and overall health.
One potential biological explanation for the relationship between ultra-processed foods and acne is their impact on inflammation in the body. Ultra-processed foods have been associated with increased levels of inflammation due to their high glycemic index, which can lead to spikes in blood sugar levels and the release of pro-inflammatory cytokines. Chronic inflammation is a known factor in the development of acne, as it can stimulate the production of sebum and promote the growth of acne-causing bacteria.
Additionally, ultra-processed foods may disrupt the balance of beneficial bacteria in the gut, leading to dysbiosis. The gut microbiome plays a crucial role in immune function and inflammation regulation, and an imbalance in gut bacteria can contribute to systemic inflammation and skin issues, including acne.
A study published in the Journal of the Academy of Nutrition and Dietetics found that a high-glycemic diet, which often includes ultra-processed foods, was associated with an increased risk of acne in young adults. Another study published in the Journal of Clinical and Aesthetic Dermatology reported that a diet high in refined sugars and unhealthy fats was linked to acne development.
While more research is needed to fully understand the relationship between ultra-processed foods and acne, limiting consumption of these foods and focusing on a diet rich in whole, nutrient-dense foods may help improve skin health and reduce acne symptoms.
Fad diets negative impacts on your skins
Fad diets, characterized by extreme or restrictive eating patterns, can have a negative impact on overall health and potentially contribute to acne development. Here are some ways in which fad diets may negatively affect skin health and acne:
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1. Nutrient deficiencies: Many fad diets restrict certain food groups or nutrients, leading to potential deficiencies in essential vitamins and minerals that are crucial for skin health. Nutrient deficiencies, such as zinc, vitamin A, and omega-3 fatty acids, can impair skin barrier function, increase inflammation, and exacerbate acne.
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2. Imbalanced macronutrients: Fad diets that emphasise extreme macronutrient ratios, such as very low-carb or very high-fat diets, can disrupt the balance of nutrients needed for healthy skin. Imbalanced macronutrient intake can affect hormone regulation, sebum production, and skin cell turnover, all of which are factors in acne development.
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3. Disrupted gut health: Fad diets that restrict certain foods or food groups may disrupt the balance of beneficial bacteria in the gut, leading to dysbiosis. An imbalanced gut microbiome can contribute to systemic inflammation, compromise immune function, and impact skin health, potentially worsening acne symptoms.
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4. Fluctuating blood sugar levels: Fad diets that promote extreme calorie restriction, frequent fasting, or the elimination of carbohydrates can lead to unstable blood sugar levels. Fluctuations in blood sugar can trigger the release of insulin and IGF-1, which may stimulate sebum production and contribute to clogged pores and acne.
5. Stress and psychological impact: Fad diets can be stressful and restrictive, leading to feelings of deprivation, guilt, and anxiety around food. Chronic stress and negative emotions can trigger hormonal imbalances, increase inflammation, and impact skin health, potentially worsening acne symptoms.
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Overall, fad diets that are unsustainable, imbalanced, or lacking in essential nutrients can have negative consequences for skin health and may exacerbate acne. It is important to focus on a balanced, nutrient-dense diet that supports overall health and well-being to promote healthy skin and reduce the risk of acne. Consulting with a healthcare provider or dermatologist can help you make informed dietary choices that benefit your skin and overall health.