Clear Skin Diet: Foods to Avoid & Eat for Acne-Free Skin

Did you know that despite the myth that acne only affects teenagers and young adults, it can strike at any age? Your skin can break out whether you're 16 or 40. And here’s something else you need to know about acne: while people often blame their skin care routines or hormones for pimples, the foods you eat can make a big difference in your skin's health, especially if you’re already prone to acne breakouts.

What you put on your plate could be helping or hurting your skin, and we know how stressful it can be to figure out which foods are friends or foes. Don't worry; we at DMD Skin Sciences have got you covered with this anti-acne diet guide! Read on as we break down everything you need to know about the diet-acne connection, and learn how to eat your way to clearer skin.

The Acne Food Villains: What to Avoid 

Ever notice how some foods seem to make your skin break out? There are certain foods that can cause inflammation in your body and make acne worse. If you avoid these troublemakers, you might see fewer pimples on your face.

Criteria Food #1 - High Glycemic Index (GI) Foods

Foods with a high glycemic index (GI) are ones that turn into sugar really quickly in your body. When you eat these foods, your blood sugar shoots up fast, which makes your body produce more insulin, a hormone your body makes to control sugar levels.

What happens after? Well, the extra insulin can make your skin produce more oil, leading to clogged pores and breakouts. These foods can also cause inflammation in your body, which means more acne.

An example of a high GI food that causes acne is white bread, because it's made from refined flour that your body quickly converts to sugar. Other examples are:

• French fries: Does fried food give you acne? Well, these starchy potatoes are quickly broken down into sugar, plus they're fried in oil—so for this and other fried foods that are also high GI, that’s a yes.
• Soft drinks: They're loaded with pure sugar that goes straight into your bloodstream.
• Sugary snacks and candy: These are pretty much pure sugar that hits your blood sugar levels fast.

Instead of these acne-triggering foods, here are some better choices that won't make your skin break out:

• Whole-grain bread: They don't spike your blood sugar as much, which means less chance of breakouts.
• Brown rice or quinoa: Unlike white rice, these grains have more fiber and won't make your blood sugar jump up quickly
• Sweet potatoes: These are packed with vitamins A and C, plus lots of fiber; nutrients that are good for your skin. They won't spike your blood sugar like regular white potatoes do.
• Water or unsweetened herbal teas:  Skip the sugary drinks and choose these instead - they keep you hydrated without dumping sugar into your bloodstream like sodas do. 

Food #2 - Dairy Products

According to studies, you have a 25% higher chance of having acne if you consume dairy than those who don’t. That’s because when you drink milk, your body makes more of something called Insulin Like Growth Factor-1 (IGF-1), which is a hormone that tells your skin to make extra oil. 

Dairy also naturally contains two other hormones, estrogen and progesterone. These are female sex hormones that are naturally found in milk (since it comes from female cows), and they also signal your skin to make more oil, which, again leads to acne.

Examples of dairy products that can trigger breakouts include:

• Milk (especially skim milk): This is the biggest acne trigger in the dairy family because skim milk has even more IGF-1 hormone than whole milk, which tells your skin to make extra oil.
• Cheese: It's concentrated milk, which means it's packed with those same hormones that can trigger your skin to produce more oil.
• Ice cream: Not only does it contain those acne-causing dairy hormones, but it's also loaded with sugar, giving you a double whammy for breakouts.
• Yogurt: Like other dairy products, it contains those natural milk hormones that can make your skin produce extra oil and cause pimples.

Don't worry; you can still enjoy dairy-like foods without the breakouts! Here are some alternatives that won't cause acne:

• Almond milk, soy milk, or oat milk: These plant-based milks don't have any hormones in cow's milk that make you break out.
• Non-dairy cheeses made from nuts or soy: You can still enjoy cheesy foods without the dairy hormones that trigger acne.
• Dairy-free yogurt made from coconut, almond, or soy: These give you that creamy yogurt taste without the acne-causing hormones found in regular yogurt.

Food # 3 - Spicy Foods

If you’re wondering, “Will spicy food cause acne?”, the answer is yes! Studies have shown this is true. When you eat spicy foods, they make your body temperature rise and cause you to sweat more. When this sweat mixes with the oil and dirt already on your skin, it can clog your pores and cause breakouts. 

Additionally, spicy foods can cause inflammation in your body, which makes acne worse—-especially if you already have sensitive skin.

Here are some spicy foods that can trigger breakouts:

• Hot peppers (like chili peppers): These make you sweat the most and can cause major inflammation.
• Spicy curries: The combination of hot spices and heat can trigger both sweating and inflammation.
• Spicy chips and snacks: These combine spicy seasonings with processed ingredients that can worsen acne.

Want the flavor without the breakouts? Try these instead:

• Mildly spiced dishes: You can still enjoy tasty food by using less heat. Try lightly seasoned stir-fries, herb-roasted chicken, or mild butter chicken. Your skin will thank you.
• Fresh herbs like basil, cilantro, or oregano: These add tons of flavor without making you sweat or causing inflammation.
• Homemade seasoning blends with less heat: Mix mild spices like garlic, turmeric, or cumin to get great taste without the acne risk.

Feed Your Glow: Food That Fight Acne

While some foods can give you breakouts, others can actually help clear up your skin! Let's look at healthy food to avoid pimples; foods that can help fight inflammation, control oil, and help your skin heal. Adding these foods to your meals could be your secret weapon for clearer, healthier skin.

Food #1 - Omega-3 Rich Foods

What foods to eat to avoid pimples? A study shows that starting with food rich in omega-3s—healthy fats that fight inflammation—really work! Not only do they help calm down the angry redness in your pimples, they also help control how much oil your skin makes and keep your skin's natural barrier strong and hydrated.

Here are some of the best sources of omega-3s that can help fight acne:

• Fatty fish like salmon, mackerel, and sardines: These fish are packed with the most powerful type of omega-3s
• Chia seeds: These tiny seeds are loaded with omega-3s and are easy to add to any meal
• Walnuts: Just a handful gives you a good dose of these skin-clearing fats
• Flaxseeds: These can be ground up and sprinkled on almost anything for an omega-3 boost

If you're vegetarian or don't like fish, try these instead:

• Fish oil or algae oil supplements: These give you the same omega-3s in pill form.
• Hemp seeds: These little seeds are rich in omega-3s and taste great on salads or in smoothies.

Food #2 - Zinc-Rich Foods 

Here's another skin-clearing nutrient your body needs! Zinc is a mineral that helps fight acne in three important ways: it controls how much oil your skin makes, reduces inflammation (the redness and swelling), and helps your pimples heal faster.

Check out these foods that are packed with zinc:

• Oysters: These sea treats have more zinc than any other food.
• Beef (especially grass-fed): One serving gives you a big dose of this acne-fighting mineral.
• Pumpkin seeds: Just a handful of these seeds gives you the zinc boost your skin needs.
• Lentils: These little powerhouses are loaded with zinc and other good nutrients.
• Chickpeas: Whether in hummus or salads, these are great for your skin.

Don't eat meat or having trouble getting enough zinc? Try these instead:

• Zinc supplements: They can help if you're not getting enough zinc from food.
• Chickpea and lentil dishes: Try hummus, lentil soups, or roasted chickpeas for a vegetarian zinc boost.

Food #3 - Antioxidant-Rich Foods

Ever heard of antioxidants but not sure what they are? Think of them as your skin's shield! They're compounds that protect your skin cells from damage. 

When your body processes food or is exposed to pollution, it creates harmful substances called free radicals, like rust on metal. Antioxidants are like rust-blockers that stop this damage, helping prevent acne and keeping your skin healthy.

Here are some foods packed with these skin-protecting antioxidants:

• Berries (blueberries, strawberries, raspberries): These little fruits are antioxidant powerhouses that help fight skin damage.
• Dark leafy greens (spinach, kale): These super-veggies are loaded with antioxidants that help your skin heal.
• Tomatoes: They're rich in an antioxidant that helps protect your skin.
• Dark chocolate (70% or more cocoa): A small piece gives you a good dose of antioxidants (plus it's delicious!)

On the go? Try these convenient options:

• Green tea or rooibos tea: Drink these throughout the day for a constant supply of skin-protecting antioxidants.
• Fruit and veggie smoothies: Blend up berries and greens for a quick antioxidant boost.

Conclusion

Now you know which foods can cause breakouts and which ones can help clear your skin! Here's what to remember:

• Stay away from the acne-triggering foods (like sugary stuff, dairy, and super spicy foods)
• Add more skin-clearing foods to your meals (like omega-3s, zinc-rich foods, and antioxidants.

But remember: diet is just one piece of the puzzle. Your genes, hormones, and how you take care of your skin also matter when it comes to breakouts.

If you're still dealing with acne even after changing what you eat, that's where we at DMD Skin Sciences come in. Our board-certified dermatologist, Dr. Mike D, will help create a personalized treatment plan that's right for your skin. Book a consultation with us today, and let's start your journey to clearer skin together!

Can’t wait to hear from you!