Battling an acne breakout can be discouraging, especially when you’re trying tons of skincare products that seemingly don’t work. However, one aspect to consider is your diet and eating habits. Eating the right foods can make a big difference in managing your acne.
Poor nutrition can lead to hormonal imbalance, inflammation and an overproduction of sebum which can make breakouts worse [1]. By making the right dietary choices, you can help protect your skin and keep breakouts to a minimum.
However, there’s not a one-size-fits-all solution. At PROVEN Skincare, we take a personalized approach to create a customized 3-step skincare set that targets your specific skin concerns and skin type. By combining the right products with a healthy diet, you can achieve clear, radiant skin.
We’ll focus on common foods that cause acne, but there could be other culprits (like food allergies) that cause skin irritation. At least you’ll know what foods can be triggers for acne-prone skin and what to do to avoid them.
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#1 Food With Dairy Products
Dairy contains a range of hormones including estrogen, progesterone, and testosterone. If consumed in large amounts, it can lead to a hormone imbalance that causes inflammation and increased sebum production [2]. Additionally, the sugar content in dairy products can worsen acne breakouts by causing a spike in insulin levels [3].
If you’re struggling with acne, consider limiting your consumption of dairy products. That includes milk, cheese, butter, and yes, ice cream. Fortunately, dairy-free alternatives are more popular in our grocery stores. You can try:
- Unsweetened nut milk, such as almond or cashew milk, that’s high in protein and calcium [4].
- Plant-based cream made from soy or coconut milk, which can substitute butter, yogurt, or ice cream.
Refer to our Acne Face Map guide that links your body’s health to specific breakout areas on your face. Since dairy can impact our internal systems, you may find that cheek acne is popping up more often.
#2 High-Glycemic Food
Another group of foods that can trigger acne breakouts are high-glycemic foods. This is measured by how quickly our body can break down the carbohydrates and convert them into glucose. If you’re frequently consuming high-glycemic foods, it can cause spikes in your blood sugar level that trigger sebum production [5]. Foods that are considered high-glycemic are:
- Soda, energy drinks, and sports drinks
- White bread, rice, and pasta
- Processed snacks like chips and cookies
- Sweet treats like candy and donuts
If you can’t give up one of the foods mentioned, then we recommend eating in moderation. Or try swapping out these foods with low-glycemic options like:
- Whole grains like quinoa and brown rice
- Berries, oranges, or other antioxidant fruits
- Leafy greens instead of starchy vegetables
Small changes to your diet can have a huge impact on your skin. Pair that with an acne-busting facial cleanser or a night cream that repairs your skin barrier, and you’re on the road to healing your skin from inside and out!
#3 Fried Or Greasy Food
It is important to note that greasy and fried foods may also contribute to an acne outbreak. They’re typically high in saturated and trans fats which increase inflammation in the body [6]. Moreover, the high temperature used in cooking these items can create Advanced Glycation End Products (AGEs), causing further inflammation that can worsen the severity of the acne.
Consider healthier cooking methods such as baking, grilling, or eating foods in their raw form. Here’s some food ideas to get you started:
- Grilled salmon that has omega-3 to control sebum production
- Baked sweet potato fries to satisfy your snack cravings
- Fresh colorful salads with reds, greens, and yellows to pack in the nutrients
Ultimately, making these changes can help reduce inflammation and keep breakouts out bay. If you’re not sure where to start, then look no further than PROVEN.
Nurture Your Skin Back To Health With PROVEN
Our lifestyle has a huge impact on our skin health. A good start to improve your diet is avoiding foods with dairy, high-glycemic food, and fried food. When you choose healthier alternatives, you’re actively helping your skin repair itself.
But you don’t have to do it alone.
At PROVEN Skincare, we understand the ups and downs of battling acne. That’s why we provide you with all-natural and safe skincare products that are expertly formulated with your skin condition in mind. Clear skin is attainable, and it’s as easy as taking our Skin Health Quiz that takes the guesswork out for you.
