Dr. Jessica Wu, dermatologist and author of Feed Your Face tells us what foods contribute to acne and what foods repress it. Dr. Wu explains how an internal beauty regime is just as important as an external one when it comes to clear skin. Although acne may be caused by a variety of factors such as clogged pores, genes and bacteria, choosing the right foods as outlined below helped many of her clients clear their stubborn acne.
As a teenager, the acne advice given to me by dermatologists ranged from “eat an orange a day” to “the foods you eat have no effect on your acne.” With all the conflicting information available and endless options for processed foods, it’s no wonder acne is such a common and confusing ailment. Additionally, many modern acne treatments do not get to the root of the problem and cause unwanted, nasty side effects. Since what we eat is directly related to how we feel, how much energy we have, and how well we fight off disease, why wouldn’t it have an effect on our skin as well? If food really can be acne’s medicine, that means we are in control of our skin and this is good news! If you are struggling with keeping your skin clear, here are some food guidelines to keep in mind:
. Avoid Dairy: Dairy products stimulate your natural hormone levels, which can cause an overproduction of oil and clogged pores. Many dairy products also have additional cow hormones that can be absorbed by your body, also causing higher levels of oil production. If you absolutely must have your dairy, choose organic, skim products as they will have lower levels of hormones. To ensure you’re getting enough calcium, make sure to add foods rich in calcium to your diet like beans, greans, and almonds.
. Avoid Heavy Carbs and Sugar: pasta, white rice, white potatoes, processed snacks and refined sugars all cause androgen levels, or the “male” hormone levels to spike, stimulating oil glands and ultimately, clogging pores. Since carbs contribute to bloating as well, it could be well worth your time to avoid these foods and see how it effects you. Substituting proteins like fish, poultry and nuts for carbs will help keep energy levels up while keeping acne levels down!
. Eat zinc – rich foods: Foods rich in zinc such as legumes, lean red meats, and oysters help reduce inflammation and fight acne causing bacteria. Since an overdose of zinc can be poisonous, taking supplements is not recommended. Instead, eating foods rich in zinc is the safe, effective way to use zinc as an acne treatment. However, the process of fighting acne can be a lot of trial and error. Keeping a food journal as you try to add and remove foods from your diet is an excellent way to find what really works for you. In the meantime, Good luck! [via thebeautydepartment]
What is your internal beauty regimen? Are there any foods you’ve noticed that worsen or help with breakouts?
rose / 937 posts
Entirely YMMV. Dietary changes did not benefit my skin at all and made it worse due to me stressing out about what I WAS eating. The only things that really affect my skin are external, such as cleansing routine (I am now no-wash with fantastic results), picking, product transfer to skin, and a dirty room (dirty sheets and it seems like the messier my room in general, the worse my skin “feels”). I’d only recommend dietary changes if you suspect that you may be intolerant/sensitive or allergic to something, as any forms of skin eruptions could be acne-like allergic reactions to the food. Especially if you notice breakouts practically immediately post-ingestion. But there’s also the possibility that people on strict acne-diets are experiencing something more psychosomatic than purely physiological, which isn’t necessarily a bad thing but I’d just hope it doesn’t affect their relationship and/or views on food (which it did for me).
And as a side-note, I am allergic (mildly) to eggs, and through elimination I found that I appear to be sensitive to gluten (I also feel that I have a hard time digesting nuts – especially almond, which make me sick in large quantities, oats seem to bother me quite a bit especially topically, and celery tends to make my mouth somewaht numb). I’ve removed pretty much all of the things that bother my stomach and there were no changes in my skin.
guest
When I used to go to the skin doctor and my friend who does facials, they all said food doesn’t trigger zits. =/ So who knows. All I knos is I am 26 and pimply like a teen still. UGH.
orchid / 103 posts
@ShirleyD@xanga - I feel your pain, friend! There is a lot of contradicting information from doctors (eastern and western) that suggest different things. Guess we’ll have to find out for ourselves! : )
guest
Environment also plays a role in acne as well. I moved from Chicago (where I got zits regardless of what I would do to avoid getting them) to Tucson (I haven’t gotten any). Thankfully, the climate has affected my skin enough to where I haven’t gotten any acne in the six months I’ve lived here.
daffodil / 1615 posts
Drinking lots of water helps!
guest
I am a licensed esthetician and this isn’t true for everyone, and what you eat doesn’t make you break out. What you eat affects your over all health, which makes you break out if not up to par. I used to get cystic acne, and the only thing that worked for me was switching to all homemade products on my face only. I exfoliate with baking soda once or twice a week, tone with diluted apple cider vinegar/lavender/tea tree oils, and moisturize with coconut oil. It is literally the only routine that has worked for me, but it might not work for other people. Getting facials and using any kind of chemicals on my face only made it worse, even organic product lines.
guest
My skin got clear when I did a Whole30, which is strict Paleo- no grains, legumes, dairy, or sugar. It was fabulous. I’m 27 and when I deviate from that plan (which I have been, shame on me) my face breaks out just like high school… only worse, because my skin scars much more easily now.
Using oils to cleanse helps as well. Baking soda is a good exfoliant.
guest
coffee makes me break out really bad
guest
when i went full vegetarian for a bit I broke out like crazy. Isn’t that weird? Not really, according to some research. Soy is not great for your skin. So I was eating a bunch of soy-based meat substitutes like morningstar/boca burgers and soy milk/soy cheese but the hormone imbalance was too much for my skin. Since then I have a well-rounded diet… I eat meat subsitutes about 2-3 times a week instead of several times a day. I even eat chicken/fish on occasion. But I prefer whole grains, vegetables and fruits as snacks rather than the soy stuff.
peony / 2 posts
I really don’t like this mentality. There’s this mindset that, if you have bad skin, you:
a. are dirty/gross/unhygenic
b. don’t wash your face
c. haven’t tried a “skin care routine”
d. don’t care how you look
e. can’t be bothered to go to a dermatologist
f. (apparently!) eat gross food all the time, or
g. all of the above
And all of these lead to the unspoken (and perhaps subconscious) conclusion: You Deserve It.
I don’t have the best skin. Throughout high school, it was mostly fine. I’m 21 and break out much more now. It’s not that bad — honestly, even a quick makeup job covers it up so that it’s hardly noticeable — but if I ever feel like maybe not using concealer and powder and what have you, I’m subjected to this idea that I am gross and worth less than other people because of a few red dots on my face.
I’m sure a change in diet helps some people, but it doesn’t help everyone. I’m sure anyone with more-than-occasional blemishes can attest that we will try just about anything to fix it, and most of these “cures” don’t have an effect. There is no one cure for acne — if there were, no one would have it.
guest
When I used to have bad acne in high school avoiding dairy and general “junk” food helped not aggravate my existing acne, but it was never the solution to my acne. Only after I was prescribed with retinol did my face completely clear up. I still try to eat healthy for other reasons but I don’t think these will necessarily be *the* solution to (serious) cystic acne, though it might help a lot with mid acne like the occasional white heads and pustules.
guest
A diet isn’t going to make a huge difference in your acne unless you have an allergy. (gluten and dairy are the most common acne culprits.)
guest
The dairy thing topping the list is so true. I don’t normally eat ANY dairy products, but I notice that if for some reason I drink milk or have cheese or something, I have deep, cystic type acne by the next morning! It is usually along my jawline, under the jaw or along the upper neck – my dermatologist says that this is most likely due to (ta da!) hormones – just like you said. I have been on Accutane 3 times, so this is a huge problem of mine and I’ve been through it ALL in terms of treatment! If you can only follow one of these rules, cut our dairy!! You won’t believe the difference!
orchid / 191 posts
It’s all mental! If you make yourself believe that a range of or specific food will break you out, it will!
that’s my experience.
guest
@allloversmust - THIS. i’m the same way, 22 and have worse acne than i had when i was at the age where you’re “supposed” to have bad acne. it’s still not awful, but it requires some concealer if i want to not feel shitty about myself. i also have some acne on my shoulders, so i used to never wear tank tops or spaghetti straps, but now i feel like saying a big “screw you” to all the people who treat people with acne like people used to treat lepers.
guest
@ashleynicole - SO TRUE.
i have always eaten extremely healthfully (i’ve seen a dietitian for 3 years, so i know that i’m eating right). and i still had broken out skin. i finally just had to go to a dermatologist to get it cleared up. food doesnt effect everything.
guest
I’m about to sound like my mom *shudder*
Everything in moderation. Yes, eating a sh*t ton of greasy foods and refined sugar will likely be bad for your skin, but eliminating everything GOOD from your diet won’t magically fix it all. Not to imply that that’s what you were saying, just addressing the “miracle-cure” mentality.
I go on diets quite often and none of them are “good” for all parts of my body. If I’m losing weight I’m usually lacking energy and if I’m cutting out dairy for the sake of my skin, I’m lacking calcium. Nothing is perfect…except for maybe water.