Does food really trigger acne?
What science says about nutrition & acne
I have helped many of my acne patients achieve healthier and clearer skin with holistic and integrative options. When they first see me for acne, a lot of my patients say that they’re concerned that gut health & diet affects affects their acne, but they don’t know what foods are the main culprit.
So, let’s talk about diet, nutrition, and acne-triggering foods in this blog post!
I strongly believe that diet and lifestyle medicine are the foundations of health and wellness, and all of the supplements and medications recommended for acne enhance that foundation.
I also strongly believe that acne (and skin health in general) is a reflection of inner health.
So, let’s get the ball rolling and look at acne holistically and chat about acne and diet.
DISCLAIMER: THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS POST DOES NOT CONSTITUTE AS MEDICAL ADVICE; IS NOT MEANT TO DIAGNOSE, PREVENT, TREAT, OR CURE ANY CONDITIONS OR DISEASE; AND IS MEANT FOR EDUCATIONAL PURPOSES ONLY. THE INFORMATION IN THIS POST DOES NOT REPLACE OR SUBSTITUTE THE ADVICE OF YOUR MEDICAL PROVIDER. SPEAK TO YOUR DOCTOR BEFORE STARTING ANY NEW TREATMENTS OR SUPPLEMENTS OR BOOK YOUR APPOINTMENT WITH ME TODAY.
Are there foods that trigger acne?
There is science that has shown that acne can be triggered by foods!
Science shows that specific proteins and carbs can trigger the body to over-produce acne-causing hormones (called androgen hormones).
Read more to find out what proteins and carbs can do this!
Proteins
When looking at proteins, science shows that dairy proteins have been linked to body acne. Scientists specifically have found that whey protein in dairy can do this.
But, how does why protein trigger acne-causing hormone imbalance? Well, scientists suggest that whey protein tells the body to produce protein called insulin-like growth factor-1, which then tells the body to generate androgen hormones, leading to acne.
Carbohydrates
When looking at carbohydrates, you first need to know that there are MANY different types of carbohydrates! There are complex carbohydrates and simple carbohydrates. When breaking it down, complex carbohydrates are basically carbs that gradually release sugar into the blood stream and simple carbohydrates are carbs that cause a fast surge of sugar into the blood stream.
Now that we know what simple and complex carbohydrates are, you should know that simple carbohydrates have been shown by science to increase acne-causing androgen hormones!
Scientists suggest that insulin hormone plays a middle-man role in all of this.
Insulin is basically a pancreatic hormone that helps balance blood sugar levels. And, when someone consumes a carbohydrate, the pancreas will send out insulin.
So, when someone eats a simple carbohydrate-rich meal, someone’s blood sugar can quickly spike. And, the body will naturally send out lots of insulin hormone to drive down that blood sugar.
But, that higher level of insulin could also trigger the body to produce more androgen hormones, potentially leading to acne.
Skin-healthy Food swaps
Plant proteins & plant-based milks
When patients see me for acne, I want to figure out what their diet is composed of. I also want to see what supplements they are taking. As mentioned earlier, whey protein found in dairy has been linked to acne.
So, when I see that patients consume a lot of dairy or are taking whey protein, I recommend that they swap these out. In regards to dairy, there are many plant-based milk options that I may recommend to them. And, if I see that my patient is taking whey protein supplements to hit their protein goals, I will recommend that they swap it out for a plant-based protein.
Complex carbohydrates
If I see that an acne patient is consuming a lot of simple carbohydrates, I will recommend to them that they swap out those simple carbs for complex carbs to support blood sugar balance.
Some examples of simple carbohydrates include: White rice, white potatoes, breads, pastas, pastries, and sweets.
Some examples of complex carbohydrates are: Brown rice, black rice, quinoa, oatmeal, chia seeds, flaxseeds, and fibrous fruits and vegetables.
Sweeteners
As noted earlier, sweets are an example of simple carbohydrates. So, being mindful of how much of a sweetener someone consumes and the type can be helpful!
When my patients want to use sweeteners in their food, I sometimes recommend that they use monk fruit sweetener or stevia in place of sugars.
What if you changed your diet and still have acne?
Acne is frustrating! I had it as a teenager, and then again in my early 20s. And, I saw how acne affected my mental health, how I interacted with the world, and how it affected my relationship with people. I also saw how conventional options (while helpful), were only band-aid solutions for my acne.
So, I am passionate about addressing skin health holistically!
After helping many acne patients achieve healthier and clearer skin with science-based holistic options, I let every new acne patient know that skin health is a reflection of inner health.
For people who have changes their diet and still have acne, I let them know that while diet does play a role, science also shows that gut health, gut bacteria, nutrient deficiencies, hormone conditions, ovarian issues, and other factors trigger acne.
And, I want to identify and treat my patient’s specific underlying root issues of acne for targeted treatment. Click here to read my blog post on acne root issues.
Want to learn about skin health from a holistic & integrative POV? Read my articles on:
To stay up-to-date about future articles on my website, click here sure to sign up for my email newsletter. And, if you want to set up an appointment with me, click here.