7 Acne Causing Foods According to Doctors

What is acne?

Acne is a prevalent skin condition characterised by inflamed or non-inflamed lesions on the skin. It most commonly appears on the face, neck, chest, and back. Acne varies in type and severity, ranging from mild blackheads and whiteheads to more severe forms like hormonal acne and cystic acne.

Understanding the root causes and triggers of acne is vital. Not only can it lead to physical scarring, but it can also take a toll on one's self-esteem and overall emotional well-being. It is a myth that only teenagers suffer from acne; many adults continue to deal with the condition well into their 30s and even 40s.

One of the key themes in understanding acne is the role of diet in skin health. Many dermatologists and nutritionists believe that what we eat can directly affect our skin's appearance and health. The age-old adage, "You are what you eat," rings true in many ways when discussing acne. To understand more about the different types of Acne read our article on the 7 types of acne.

How does food impact acne?

The link between food and skin health, particularly in relation to acne, has been a subject of research and debate for years. The gut-skin axis is a relatively new concept in dermatology that highlights how our gastrointestinal health can directly impact our skin.

Our internal health often manifests externally. For instance, a diet high in processed foods and sugars may lead to poor gut health, which in turn can lead to skin problems such as acne. Digestive health can play a crucial role in skin health, making dietary choices even more critical for those prone to acne.

Before and after eliminating acne causing foods from diet. 

7 Foods Scientifically Proven to Cause Acne

1. Dairy Products

Acne and dairy consumption have been a hot topic in skincare and nutrition circles. Many doctors and dermatologists, like Dr. Peterson (a leading dermatologist from London), have noted, "There's a consistent link between dairy consumption and acne breakouts in many of our patients."

One possible reason behind this is the hormones present in milk. These hormones can stimulate the oil glands in the skin, leading to increased sebum production and clogged pores. Additionally, studies from the British Dermatological Association have shown that high dairy intake can exacerbate acne in certain individuals, particularly skim milk.

Furthermore, other experts suggest that it's not just the hormones but also the sugar content in milk that can cause acne.

2. Sugary Foods and Beverages

High sugar intake can lead to insulin spikes. Insulin spikes have been linked to increased oil production in the skin, which can result in clogged pores and acne breakouts. Dr Alan Thompson, a nutritionist based in Manchester, states, "Sugar, especially from processed foods and drinks, can be a significant trigger for many skin conditions, including acne."

A study published in the British Journal of Dermatology found a strong correlation between the consumption of sugary beverages and the prevalence of acne in teenagers. The evidence suggests that reducing sugar intake can be beneficial not only for overall health but also for skin health.

3. Fast Foods (Does Oily Food Cause Pimples?)

The typical Western diet, high in processed fast foods, has long been under scrutiny for its health impacts. When it comes to skin health, fast food, especially those with a high glycemic index, can be problematic. Such foods cause a rapid rise in blood sugar levels, leading to increased insulin production and, subsequently, increased sebum (oil) production.

Moreover, the inflammation from consuming greasy foods can exacerbate acne. A study in the British Nutrition Journal found that teenagers who consumed fast food more than three times a week had a higher prevalence of moderate-to-severe acne.

4. Refined Carbohydrates

White bread, pasta, and other refined carbohydrates can have similar effects on the skin as sugary foods. These foods have a high glycemic index, which means they can quickly raise blood sugar levels. This spike can stimulate the production of excess sebum, leading to oily skin and clogged pores.

Research from the University of Cambridge suggests a strong link between the consumption of refined carbohydrates and acne. They recommend incorporating whole grains and reducing the intake of processed grains for better skin health.

If you wish to delve into the intricacies of this topic, Cambridge's publication is a treasure trove of information.

5. Chocolates

The debate on chocolates causing acne is as old as the hills. While many believe that indulging in chocolates can lead to breakouts, the evidence remains mixed. Some studies, like one conducted by Oxford University, found a potential link between consuming high amounts of milk chocolate and acne. However, dark chocolate, rich in antioxidants, might not have the same effect.

For chocolate lovers seeking clarity, this Oxford research sheds light on the subject.

6. Spicy Foods

Spicy foods, especially those high in capsaicin (the compound that gives chillies their kick), can potentially exacerbate acne for some individuals. The heat generated from consuming spicy foods can induce sweating. Dr Rebecca Mitchell, a prominent dermatologist from Edinburgh, comments, "For some, sweating can lead to clogged pores, especially when combined with makeup or if proper cleansing isn't practiced."

Furthermore, it's essential to differentiate between foods that are "spicy hot" and spices rich in antioxidants. While spicy foods like hot peppers can cause a temporary increase in blood circulation and induce sweating, other spices like turmeric or cinnamon, are loaded with antioxidants beneficial for skin health. Turmeric, for instance, has curcumin, which boasts anti-inflammatory and antioxidant properties, proving beneficial for many skin conditions.

For those interested in understanding the effects of spices on the skin, this study from the University of Glasgow provides an enlightening read.

7. Alcohol

Alcohol, while enjoyed by many in moderation, can have adverse effects on the skin when consumed excessively. One of the primary effects of alcohol is dehydration. Skin, when deprived of essential moisture, can look dull, flaky, and more prone to breakouts. Dr Oliver Hughes, a leading nutritionist from Birmingham, states, "Alcohol, especially spirits, can rob the skin of essential vitamins and hydration, leading to a compromised skin barrier."

Another seldom-discussed aspect is the potential hormonal imbalance caused by excessive alcohol consumption. Hormonal fluctuations can lead to increased oil production, contributing to the likelihood of acne breakouts.

Lastly, certain alcohols, especially those mixed with sugary beverages, can spike blood sugar levels, leading to a cascade of effects culminating in potential skin breakouts. For an in-depth discussion on the effects of alcohol on the skin, the British Journal of Dermatology's article is quite elucidating.

Medications for Acne Treatment

Alongside dietary considerations, various medical treatments have proven effective against acne. Among these, Epiduo, a gel that combines benzoyl peroxide and adapalene, targets both the inflammation and the comedones (blocked pores) that can lead to acne. Zineryt, which blends erythromycin and zinc acetate, operates as an antibiotic solution to combat the bacteria causing the condition. Meanwhile, Acnecide, primarily benzoyl peroxide-based, acts as a potent antibacterial agent and peeling treatment, aiding in reducing the number of pimples and redness. Dr. Eleanor Thompson, a renowned dermatologist from London, comments, "Medicated treatments can be tremendously effective in treating acne. However, it's crucial for individuals to consult a healthcare professional before starting any treatment to ensure its suitability, as side effects can occur." For many, a combination of diet, lifestyle changes, and medicated treatments provides the best approach to managing and alleviating acne.

Worst Foods for Acne

While the list above goes into specific foods that can potentially exacerbate acne, it's worth summarising and emphasising the top culprits. Dairy products, especially skim milk; sugary foods and beverages; fast foods; refined carbohydrates; and spicy hot foods have been continually highlighted as potential triggers.

Additionally, some other foods not making the top list but still have anecdotal evidence backing their acne-inducing claims include red meats, certain shellfish, and foods high in iodine.

For a comprehensive guide on the worst foods for acne, this article from the British Nutrition Foundation is incredibly insightful.

Foods That Cause Pimples and Oily Skin

Certain foods can exacerbate oily skin conditions. As already discussed, foods that spike insulin, such as sugary foods and refined carbohydrates, lead to increased sebum production, resulting in oilier skin. Apart from these, excessive dairy, especially cheeses and yoghurts, can also stimulate sebum production in certain individuals.

It's worth noting that individual reactions can vary, and what might cause oily skin in one person might not in another. A tailored approach, often under the guidance of a dermatologist or nutritionist, is the best course of action.

For those eager to delve deeper, this publication by the British Association of Dermatologists is a must-read.

Foods That Prevent Acne

In the world of skincare and nutrition, it's equally essential to know not only what to avoid but also what to embrace. Certain foods have properties that can combat acne and promote clearer skin. One of the critical themes to understand is the role of antioxidants, omega-3s, and other essential nutrients in maintaining skin health.

Foods rich in antioxidants, like berries (blueberries, strawberries), green tea, and dark leafy greens, can help reduce inflammation in the body, subsequently aiding in reducing acne breakouts. Omega-3 fatty acids, commonly found in fish like salmon, walnuts, and flaxseeds, are renowned for their anti-inflammatory properties. Additionally, foods rich in zinc, vitamin E, and selenium can also play a role in enhancing skin health and warding off acne.

For a deeper understanding of how these foods can aid in skin health, this article from the British Nutrition Foundation is particularly informative.

Acne Free Diet Plan: 30 Days Clearer Skin

Embarking on a clearer skin journey entails incorporating beneficial foods while steering clear of potential acne triggers. Here's a suggested meal plan for a month:

• Week 1: Focus on integrating antioxidant-rich foods. Begin mornings with a berry smoothie, switch coffee with green tea, and ensure at least two servings of dark leafy greens daily.
• Week 2: Incorporate omega-3 rich foods. Opt for salmon salads, sprinkle flaxseeds on cereals, and snack on walnuts.
• Week 3: Ensure adequate hydration. Prioritise drinking at least 2 litres of water daily. Introduce zinc-rich foods like chickpeas, lentils, and pumpkin seeds into the diet.
• Week 4: Aim for balance. Continue the practices from the previous weeks, ensuring a diverse range of nutrient-rich foods. Avoid excessive dairy, sugar, and refined carbohydrates.

For a detailed 30-day meal plan, this guide from the British Dietetic Association offers a wealth of recipes and advice.

Honorable Mentions

Certain foods have been debated in skincare circles for their potential acne-inducing properties, but they lack concrete evidence. Some of these include:

• Red Meats: While some believe it can cause acne due to its inflammatory properties, research remains inconclusive.
• Caffeine: The diuretic nature of caffeine can potentially dehydrate the skin, but direct links to acne are yet to be established.
• Shellfish: High in iodine, excessive consumption can lead to acne for some, but not all.

It's crucial to understand that reactions vary across individuals, and what might be a trigger for one might not be for another.

Recommendations

Diet and skin health are intricately linked. However, moderation remains key. Excessive consumption of even beneficial foods can sometimes be counterproductive. It's crucial to be aware of individual triggers, as everyone's body responds differently. Beyond this, the significance of a balanced diet, rich in a variety of nutrients, is paramount for overall skin health and well-being.

Conclusion

The profound impact of diet on skin health is undeniable. The journey to clearer skin involves not just topical treatments but also understanding and adjusting one's dietary habits. While the guidelines provided offer a foundation, individual experiences can vary. It's always recommended to consult with dermatologists or nutritionists for personalised advice, understanding that the path to clear skin is as much an internal journey as an external one.