How Your Plate Influences Your Pores: Uncovering the Diet-Acne Connection
At a glance:
Your diet could be the underlying culprit in your battle against acne
The gut-skin axis: your pathway to balancing beauty from within
From sugar spikes to dairy dilemmas, learn which foods might be fueling your flare-ups
Embrace skin-saving superfoods and hydration hacks for a clearer, radiant complexion
If you've ever looked in the mirror and wondered if yesterday's dinner is behind today's new cluster of pimples, you're not alone. The quest for clear skin leads many of us down many roads, including counters covered with acne products full of all the claims and, sometimes out of desperation, medication, but what if part of the solution was what’s going on inside?
Diet, lifestyle, and what you put on your skin all play major roles in acne. After fifteen years of working with clients on all sorts of health issues, whether it’s improving digestion or balancing hormones, I’ve noticed that healthier-looking skin is always a really nice bonus when diet changes are made, which is why it’s my number one pillar for healthy acne-free skin.
Let's check out how what you eat affects skin health and what changes you can make today for clearer skin tomorrow.
The Gut-Skin Axis: A Two-Way Street
The relationship between our gut and skin, you may have heard it called the gut-skin axis, plays a critical role in how our skin behaves…or misbehaves.
Think of your gut as a garden. A healthy garden has lots of different microbes in the soil, keeping themselves in check. The same with your gut. When the good and “bad” microbes are in balance, your skin reflects that. But when bad bacteria start taking charge, it can lead to inflammation and show up as many different skin issues like acne. And, when it comes to skin issues, whether it's acne, eczema, rosacea, or psoriasis the root cause is inflammation usually coming from an unhappy gut.
Foods That Fuel Acne
These are the most common foods that can trigger breakouts. You might not need to avoid them forever, but you’ll never know if they’re causing trouble unless you eliminate them. Even a 14-day elimination can be quite eye-opening for some folks.
Sugar and High-Glycemic Foods: This one is critical and often missed. Foods high in sugar and simple carbohydrates spike insulin levels throwing your blood sugar out of whack and causing inflammation, setting the stage for acne. Make bread, cookies, and muffins the last thing you reach for.
Dairy: Some studies suggest that dairy might be linked to acne. Eliminating dairy for a bit will give you some insight into how (or if) it's affecting your skin.
Gluten: Gluten can be inflammatory and lead to breakouts especially if you’ve got a gluten sensitivity. Try eliminating it and see how your skin responds. Just be sure not to reach for high-glycemic gluten-free substitutes.
Fast Food: Beyond just the low-quality ingredients, fast food is loaded with trans fats, ultra-processed and rancid vegetable oils, and refined carbohydrates. When eating out because life happens (road trip with kids, anyone?), just try and choose the best option on the menu. For breakfast, go for eggs, and for lunch and dinner, many restaurants now have salads or protein bowls.
Skin-Saving Foods
Omega-3 Fatty Acids: Found in fish like salmon and sardines, and flaxseeds, omega-3s help quell inflammation, potentially reducing the severity of acne outbreaks.
: Found in fish like salmon and sardines, and flaxseeds, omega-3s help quell inflammation, potentially reducing the severity of acne outbreaks.
Veggies & Fruit: Vegetables are packed with fiber, antioxidants and they help us to detoxify. Antioxidants fight free radicals, reduce oxidative stress, and may lower the chances of pimples popping up. Check out my favorite antioxidant supplement, Oliveda’s I01, with hydroxytyrosol, a powerful anti-inflammatory and skin protector.
Probiotics: Fermented foods like yogurt, kefir, and sauerkraut can introduce beneficial bacteria to your gut, promoting a healthy gut-skin axis and possibly reducing acne flare-ups.
Water: Water is crucial for skin health, especially when it comes to acne. Proper hydration helps flush out toxins that can clog pores and it gets nutrients to your skin cells. Start your day off with a glass of room-temp or warm water with lemon, and aim for eight glasses a day to keep your skin hydrated.
The Bottom Line
Remember…it's a marathon, not a sprint. It's all about finding what works best for you. It takes time, but you can have clear skin.
Start with your diet, then check out treatments like Jet Plasma and LED (blue) Light Therapy that can jumpstart calming down inflammation, reduce redness, and ease swelling for a well-rounded healing plan.