There’s a big debate about the role of nutrition on acne. While some experts believe nutrition plays a role, other think what you eat has little to do with pimple formation. But new evidence suggests that your diet can play a role in the condition of your skin. Here’s what the current evidence supports.
Nutrition and acne: Foods to avoid
The first thing you need to understand is that acne is about clogged pores. Your skin’s pores can get blocked with a number of things: bacteria, dead skin cells or too much sebum, which is the oil that keeps your skin from drying out.
When your pores our clogged, it can develop inflammation, pimples and other lesions.
There’s some evidence that insulin-like growth factor 1 (IGF-1), something we produce more of during puberty, can ramp up how much sebum your skin produces. But there are also foods that raise IGF-1. They include:
- dairy products (e.g., milk, cheese, yogurt and ice cream)
- foods with a high glycemic index and high glycemic load
This latter group is made up of foods that tend to be more processed, such as white bread, sugar cereals, enriched pastas, short-grain rice, instant oatmeal and grits, and snack foods, such as popcorn, pretzels and rice cakes.
But even foods we tend to think of healthy—such as pineapples, pumpkins, melons and potatoes—can have a high glycemic index.
There’s mixed evidence about whether or not chocolate can worse acne and little evidence that greasy foods contribute to acne.
Foods that may improve acne
Although there’s not a lot of definitive evidence surrounding foods that can help prevent acne, there are some foods that may reduce inflammation and improve the symptoms. Essentially, anything high in omega-3 fatty acids may help, including:
- pastured eggs
- tofu
- fish (e.g., sardines, salmon and mackerel)
- spinach and kale
- flaxseeds
- wild rice
- mustard seeds
- nuts (e.g., almonds and walnuts)
- grass-fed beef
- navy beans
It’s important to note that it can take up to 12 weeks for dietary changes to have an effect on acne.
