Dietary choices have long been debated as a potential factor in acne, and modern scientific evidence suggests that certain foods and dietary patterns can indeed influence breakouts. While diet is not the sole cause of acne, which is a multifactorial condition influenced by genetics, hormones, and bacteria, a balanced approach to eating can be a valuable tool for managing and preventing flare-ups.
Glycaemic Index and Acne
Perhaps the strongest link between diet and acne is the consumption of high-glycaemic-load foods. When you eat high-glycaemic foods, such as white bread, sugary drinks, and refined grains, your blood sugar spikes quickly. In response, your body releases a flood of insulin, which can lead to a rise in insulin-like growth factor-1 (IGF-1). Elevated IGF-1 and insulin levels can increase sebum (oil) production, accelerate skin cell growth that clogs pores, and stimulate androgen hormones, all of which contribute to acne development. Studies have shown that switching to a low-glycaemic diet, rich in whole grains, legumes, and most fruits and vegetables, can significantly improve acne symptoms.
The Dairy Dilemma
Research has frequently linked the consumption of milk, particularly skim milk, to acne. Dairy contains hormones and growth factors, including IGF-1, which can influence hormonal and inflammatory pathways linked to acne. Interestingly, fermented dairy products like yoghurt and cheese do not show the same strong association, possibly due to changes in their composition during processing. Whey protein supplements, derived from milk, are also associated with acne flares due to their high concentration of IGF-1-stimulating components.
The Role of Fats
The balance of fats in your diet can also play a role in skin inflammation. Western diets high in saturated fat, trans fat, and an imbalance of omega-6 to omega-3 fatty acids can promote inflammation, which is a key driver of acne. Conversely, omega-3 fatty acids, found in oily fish (salmon, mackerel), flaxseeds, and walnuts, have anti-inflammatory properties that can help reduce acne lesions.
Probiotics and Gut Health
The ‘gut-skin axis’ suggests a connection between the health of your digestive system and your skin. Imbalances in gut bacteria can lead to systemic inflammation that may worsen acne. Some preliminary studies suggest that probiotics can help manage acne by reducing inflammation and balancing the gut microbiome. Fermented foods like yoghurt and kimchi are natural sources, while supplements are also available.
What To Do For Clearer Skin
Adopting a balanced dietary approach can be an effective complementary strategy for managing acne. Focus on a low-glycaemic diet including whole, unprocessed foods like vegetables, whole grains, and lean proteins, which help stabilize blood sugar. Consider reducing dairy if you suspect dairy is a trigger. Try an elimination diet to see if your acne improves. Pay particular attention to skim milk and whey protein. Increase omega-3s by incorporating more fatty fish, nuts, and seeds into your diet to leverage their anti-inflammatory benefits. Fill up on antioxidants including plenty of colourful fruits and vegetables, which contain antioxidants that combat inflammation. And lastly, listen to your body. Every individual's skin is different. Keeping a food diary can help you identify your specific triggers and avoid them.
Conclusion
Diet can influence acne, and this offers us a promising avenue for management alongside traditional treatments. For individuals with acne, the most effective strategy involves a personalized approach. While the evidence supports focusing on a balanced, low-glycaemic diet rich in omega-3s, a food diary can be a valuable tool for identifying personal triggers. Ultimately, dietary adjustments are a supportive measure, not a standalone cure, and should be considered part of a holistic acne management plan alongside the advice of a dermatologist.
