When you improve your diet, your gut health and blemishes will naturally improve too!
Foods that can contribute to breakouts
Certain foods may exacerbate pimples by increasing inflammation, boosting oil production, or affecting hormone levels. If you’re struggling with breakouts, consider reducing or eliminating the following from your diet:
- High-Glycaemic Foods (Refined carbohydrates and processed foods)
- Examples: White bread, sugary cereals, pasta, pastries, soda drinks
- These foods cause blood sugar levels to spike, leading to increased insulin production. High insulin levels can trigger the production of sebum (skin oils), which may contribute to clogged pores and breakouts. The body also produces more androgens (male hormones) in response to these foods, which can increase oil production in the skin.
- Dairy Products
- Examples: Skim milk, whey protein, cheese, yogurt, ice cream
- Several studies suggest that dairy, particularly whey protein and skim milk, may be linked to pimples. Dairy contains hormones and bioactive molecules that can interfere with your own hormone levels, potentially triggering pimple flare-ups, especially in those who are sensitive to dairy.
- Don’t forget to replace this nutrient-rich food source or you will be deficient in protein, calcium, Vitamin D, Vitamin B12, phosphorus and riboflavin.
- Fast Food and Fried Foods
- Examples: French fries, fried chicken, burgers, pizza, processed snacks
- Fast foods high in unhealthy fats, trans fats, and refined carbohydrates can increase inflammation in the body. The resulting oxidative stress can negatively impact skin health causing dryness, collagen breakdown, loss of skin tone and pimples.
- Sugary treats & dairy milk chocolate (should be consumed in small quantities occasionally)
- Examples: Milk chocolate bars, chocolate-based desserts, cakes and sweets
- While the link between chocolate and blemishes is still debated, some studies suggest that consuming chocolate (especially varieties high in sugar and dairy) may exacerbate breakouts. Opt for 70 – 90% dark chocolate instead.
- Products high in sugar can have an impact on blood sugar levels that can lead to insulin resistance. Fasting insulin blood tests can be used to rule this out. Always check the ingredients list as they many also contain gluten if you are intolerant.
Foods that can help improve breakouts
On the flip side, certain foods can help improve blemish prone skin by reducing inflammation, regulating blood sugar levels, and providing essential nutrients that support healthy skin. Incorporate these skin-friendly foods into your diet:
- Anti-Inflammatory Foods
- Examples: Fatty fish (salmon, mackerel, sardines, herring, anchovies), Cod liver Oil, walnuts, chia seeds, flaxseeds, Soybeans, hemp seeds, spinach, and brussel sprouts
- These foods are rich in omega-3 fatty acids, which are known to reduce inflammation in the body. Organic bone broth also contains glycine and arginine which has anti-inflammatory properties and helps heal the gut.
- Omega-3s help calm the skin and regulate oil production, making them essential for those prone to breakouts.
- Zinc-Rich Foods
- Examples: Pumpkin seeds, cashews, chickpeas, lentils, oysters, beef, and spinach
- Zinc is a mineral that plays a key role in maintaining healthy skin and regulating oil production. It also helps with wound healing and reducing inflammation. Studies have shown that individuals that have low zinc levels may experience improvement in their acne symptoms when supplementing zinc. So have your levels tested.
- Antioxidant-Rich Fruits and Vegetables
- Examples: Berries (blueberries, strawberries, raspberries), spinach, kale, broccoli, green beans, brussel sprouts, asparagus, cauliflower, bell peppers, sweet potato, tomatoes, and carrots
- Antioxidants help fight oxidative stress, which can damage skin cells and contribute to blemishes. These colourful fruits and vegetables are packed with vitamins A and C, both of which support healthy skin, reduce inflammation, and encourage skin cell repair.
- Foods rich in digestive enzymes such as papaya and pineapple can help too, but only occasional in smaller portions if you are diabetic or insulin resistant.
- Probiotic-Rich Foods
- Examples: Yogurt (unsweetened), kefir, sauerkraut, kimchi, miso, and kombucha tea
- Probiotics support gut health, and emerging research suggests that a balanced gut microbiome may have a positive impact on skin health. An imbalance in gut bacteria has been linked to inflammatory skin conditions, including pimple prone skin.
- Foods that feed good bacteria include artichokes, green vegetables, asparagus, onion and garlic.
- Whole Grains and Fibre-Rich Foods
- Examples: Quinoa, brown rice, oats, barley, whole-wheat bread, and legumes
- These foods help maintain stable blood sugar levels by releasing sugar more slowly into the bloodstream. Unlike refined carbs, which can spike insulin and trigger Blemishes, whole grains provide sustained energy while helping to reduce blemish flare-ups.
Final thoughts
Consider food allergies or intolerances:
It’s not normal to suffer from constipation or have diarrhoea daily, so see a professional and get tested for allergies. However, if you have just been lax with your diet, try and improve what you consume and remember to drink at least 8 glasses of water daily and include a range of cruciferous vegetables at least twice a day.
Thank you for reading, and here’s to clearer, healthier skin!
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Disclaimer:
The content in this blog is provided for informational purposes only, and is not intended in any way to substitute professional medical advice.
