REDUCE THE FOLLOWING:
Dairy - contains hormones that can increase oil production and acne lesions, such as insulin-like growth factor 1 (IGF-1).
Seaweed (algae) - common trigger for acne breakouts, especially around the mouth area. This cause is most likely because of the high iodine content of seaweed. Iodine is an essential mineral that we all need in small amounts for normal thyroid function. That said, the excess of iodine that gets into the sebaceous gland is believed to irritate and clog the skin's oil glands, which can trigger more acne breakouts. When too much kelp or other iodine rich foods are consumed, acne can flare up big time.
Tofu, Soy Milk and Soy Protein - contain high levels of phytoestrogens (naturally occuring compounds found in plants) that can affect our body's natural estrogen receptors. In excess, soy can lead to decreased estrogen levels and increased levels of androgens (male hormones), which can impact the formation of acne, causing our glands to produce more pore clogging sebum (oil).
High Androgen Foods - Peanuts, wheat germs and organ meats. These contain hormones that exacerbate acne.
Biotin - increases the amount of skin proteins we produce, specifically keratin. This is what makes up your hair and nails, as those are also made of keratin. This excessive amount of keratin physically clogs the pores and mixes with your natural oil to create a sticky, waxy plug.
B-12 - as important as b-12 is, most modern day people are overdoing it. This can backfire and harm your skin. Not only can it decrease estrogen levels and raise progesteron levels in your body, but it can also feed the bacteria on your skin. Taking this vitamin can make P. Acnes Bacteria proliferate like crazy. We mentioned the spike of testosterone earlier in this article but it's worth mentioning again because so many B vitamin supplements contain a ridiculous amount of b-12.
Iodides - also found in whey, soy, spirulina chlorella, blue-green algae, some seafood like shrimp, kelp and seaweed.
Gluten - not all people with acne have gluten intolerance or "Celiac Disease", but studies show that an overflow of gluten in anyone's diet, especially those who are acne prone, can be problematic. If you're curious on how gluten may be affecting you and your gut, talk to your doctor or get a panel test ran and read by a professional to determine how sensitive you are to gluten. Dermatitis herpetiformis (sometimes known as DH, Duhring's disease, the gluten rash or the celiac rash), is a long-term (chronic) skin condition that causes itchy bumps and blisters. The direct cause of dermatitis herpetiformis is a sensitivity to gluten. Gluten is found in common foods such as wheat, rye and barley. Since DH can sometimes look like acne inflammation, it's best to rule it out by making sure you aren't having any reactions to gluten.
Alcohol - sugar in alcohol leads to inflammation throughout the body, which can impact skin quality. Sugar is a key part of bacteria and fungal growth. Alcoholic drinks that are high in sugar may suppress the immune system and create the ideal situation for bacterial growth. These two factors coupled together may increase the risk of skin infections that could further damage the skin. Alcohol messes with hormones in a particularily vicious double whammy kind of way. It increases your body's testosterone levels, then it'll leave you with high estrogen levels a few days later. Sure, a drink or two may be enjoyable on the weekend, but if you're acneic? Just avoid it altogether when you can. The link between alcohol and hormonal acne is super straightforward and can seriously not be worth the painful rash of acne on your face once the buzz wears off. While the odd cocktail or glass of wine is fine in moderation, we don't recommend drinking alcohol more than once per week if you're already acne prone.
Sugar - we are all addicted, in some form or fashion. I mean, cookies, brownies, cupcakes, anyone? It's one of the worst things you can ingest if you've already got sensitive skin. As we already pointed out, eating sugar can cause your blood sugar levels to spike. These elevated insulin levels can raise your testosterone levels, leading to acne breakouts (IGF-1).
Fast Food / Greasy Foods - Let's face it, we've all been there. Staring at a Taco Bell menu at 1am. Fast foods are loaded with every inflammatory ingredient you could imagine. Even some fast food that may seem like it is healthier isn't good for you or your acne at all! For example, some may think going to Chick-Fil-A is better than getting something from McDonald's - but that couldn't be farther from the truth. Chick-Fil-A uses peanut oil to fry all of their chicken, which is extremely problematic for acne. Fast food IS fast food. Period. It's loaded with refined sugars, saturated fats, high colestrole and hydrogenated oils. People with acne and acne prone skin will never clear their acne if they are consuming fast food frequently (more than 1 time per week).
WHAT SHOULD I BE EATING?
Low Glycemic Foods - these are foods that are considered to be low glycemic or have a low glycemic index. The Glycemic Index is a system that scores foods with a number that is based on the glycemic load of the food (how it influences insulin in the body and impacts your blood sugar). Foods that range from 0 - 50 are "green" or optimal for health. Foods that range from 50 - 70 would be considered the "yellow" area, try to limit these when you can. Completely avoid foods that have a rating of anything over 70 altogether.
Click here for a Glycemic Index list of common foods! https://documents.hants.gov.uk/hms/HealthyEatingontheRun-LowGlycemicIndexFoodList.pdf
*** Keep in mind that although this list may say green for things we previously went over like dairy, soy, etc. It is not recommended for acne. ***
High Alkaline Foods - The pH scale ranges from 0 - 14. Numbers under 7 are considered "acidic", number 7 itself beign "neutral" and numbers above 7 being "alkaline". High alkaline is considered above 10.
Acidic foods like red meat, milk, cheese, processed sugars, refined carbs, junk food, bacon, white / bleached flours, soft drinks, eggs, butter, corn and more are linked to cancer, health problems, heart complications, inflammation, bone diseases, premature death, etc. This is WHY you want to consume as much alkaline foods as you can.
Examples of Alkaline foods include fruits like apples, kiwi, pears, grapes, cherries, grapefruit, apricots, berries and vegetables like cauliflower, celery, greenbeans, mushrooms, garlic, squash, zucchini, sweet potatoes, onions, asparagus, kale, spinach, etc.
Healthy Proteins - chicken, turkey and wild caught salmon are always good choices for a meat protein for acne prone skin. Remember, obviously organic, grass fed, pasture raised, etc. are the best. Stay away from soy and tofu, as previously mentioned. Avoid whey protein as well. Below you will find a complete list of alternative protein powders that are safe for acne!
1. Ancient Nutrition - Bone Broth Protein Powder: https://ancientnutrition.com/collections/bone-broth-protein
2. Garden of Life – Organic Vegan Sport Protein Powder with Probiotics: https://www.gardenoflife.com/products/our-protein/plant-based-protein/sport-organic-plant-based-protein-vanilla
3. Naked Life – Pea Protein Isolate from North American Farms: https://nakednutrition.com/products/pea-protein-powder
Healthy Complex Carbohydrates - complex carbs take longer to digest and are a more stable form of energy than simple carbs. Simple carbs like candy, syrups (high fructose corn syrup), sugary drinks and added sugars like fruit juice concentrate almost immediately convert into sugar in the body, which spikes insulin levels. Healthy complex carbohydrates include whole grains like brown rice, rolled oats, quinoa and wild rice. Stay away from complex carbs that are nutrient dificient like white flour, white bread and white rice.
Fiber - Helps maintain bowel health and lowers cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels. Studies also have shown that high-fiber foods may have other heart-health benefits, such as reducing blood pressure and inflammation. Fiber also helps control blood sugar levels. In people with acne, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels, which helps reduce insulin resistance. High-fiber foods tend to be more filling than low-fiber foods, so you're likely to eat less and stay satisfied longer. And high-fiber foods tend to take longer to eat and to be less "energy dense," which means they have fewer calories for the same volume. Studies suggest that increasing your dietary fiber is associated with a reduced risk of dying from cardiovascular disease and all cancers.
Increase your water consumption - drinking more water is only a good thing! Water helps lubricate all organs, tissues, muscles and other materials in the human body. Alkaline water is very good for you. Increasing your water consumption will also help keep your elimination organs clean, helping to filter and expel toxicity built up within the body and the skin! Don't forget that our skin is the largest organ in the entire body!
Antioxidants - antioxidants are naturally occurring vitamins and minerals, such as Vitamin A, C, E, zinc, lutein, and green tea that can boost your overall health and provide you healthy functioning skin, while minimizing the effects of acne breakouts. They can brighten up your complexion by eliminating impurities from your skin, help your organs function properly by ridding your body of free radicals and keep your immune system on point! (free radicals kill cells within the body) Blueberries are the most popular fruit for antioxidant support, but LOTS of other fruits and vegetables contain high amounts of antioxidants that are safe for acne, like strawberries, goji berries, artichoke, kale, red cabbage, beans, beets, spinach, etc. - Getting your antioxidants through whole foods will ALWAYS be better than supplementing them with pills, and it is also better for your digestive system.
Pre & Pro Biotics - PRObiotics are live bacteria found in certain foods or supplements. PREbiotics come from types of carbs (mostly fiber) that humans can’t digest fully. The beneficial or "good" bacteria in your gut eat this fiber. Eating foods that are considered prebiotics will help flood your gut with probiotics. These foods include garlic, dark leafy greens, berries, etc. Having a good way to introduce pre AND pro biotics into your diet will only benefit you!