Affecting as many as 50 million people in the United States each year, acne is the most common skin condition in the country. It often begins during puberty, and it is especially prevalent between the ages of 12 and 24.
Acne can cause oily skin and several types of lesions, including pimples. Symptoms vary from mild to severe, and they can impact a person’s quality of life.
While there is currently no cure for acne, the range of effective treatments includes prescription medications and over-the-counter gels and creams. Lifestyle changes can also help to reduce symptoms and prevent breakouts.
Some people believe that the diet plays an important role. Results of a 2016 survey showed that 71 percent of participants thought that fried or greasy foods caused acne. Others thought that chocolate, dairy, and soda drinks were responsible.
In the medical community, there is extensive debate about the impact of the diet. While many experts once thought that the diet had no role in the development of acne, results of some recent studies suggest otherwise.
In this article, we examine the effects of the diet on the skin and explore which foods might provoke or reduce acne breakouts. We also describe general tips for treating acne.
How does the diet affect the skin?
Acne develops when pores in the skin become clogged with dead skin cells, bacteria, or both. This clogging also occurs when the body produces too much sebum, an oil that keeps the skin from drying out.
Clogged pores can lead to inflammation and cause pimples and other types of lesion to form.
During puberty, the body produces more of a hormone called insulin-like growth factor 1 (IGF-1). Some studies suggest that IGF-1 may increase the production of sebum and worsen symptoms of acne.
Certain foods can also raise IGF-1 levels. Avoiding these foods may help improve symptoms of acne and help prevent breakouts.
The research is even less clear when it comes to identifying foods that may combat or prevent acne.
However, while more research is needed, a diet rich in omega-3 fatty acids may reduce inflammation and improve symptoms of acne.
Foods rich in omega-3 fatty acids include:
- fish, such as mackerel, salmon, and sardines
- pastured eggs
- soybeans and soy products, such as tofu
- spinach and kale
- navy beans
- grass-fed beef
- nuts, such as walnuts and almonds
- flaxseeds
- mustard seeds
- wild rice
Though further studies are required, limited evidence suggests that foods rich in antioxidants and dietary fiber may also fight acne.
A variety of over-the-counter and prescription medications are available.
A doctor can advise on an appropriate course of treatment, which will depend on the severity of symptoms. For severe acne, the doctor may refer an individual to a dermatologist.
General tips for managing acne include:
- washing the skin and face twice a day and after sweating or playing sports
- washing the hair, especially oily hair, with shampoo regularly
- using gentle, oil-free skin care products and cosmetics
- avoiding picking, scratching, or touching pimples
- avoiding prolonged exposure to the sun
According to the AAD, a person should also consider the relationship between stress and acne. Stress causes the body to produce more of a hormone called androgen, which stimulates the sebaceous glands in the skin. They then produce more oil, and this can cause acne.
Acne can also affect a person’s self-esteem and lead to depression, especially in teenagers and young adults. The AAD recommend taking the acne seriously and emphasize the importance of managing stress and watching for signs of depression.
Outlook
Some evidence suggests that dietary factors can affect acne, though conclusive research is needed.
Some people with acne may benefit from making the following changes to the diet:
- consuming more foods rich in omega-3 fatty acids, fiber, and plants
- avoiding dairy products and foods with high GIs and GLs
Following the Mediterranean diet is an excellent way to incorporate these changes. Also, a food diary can help a person identify any foods that trigger or worsen their acne.
Dietary changes alone will not clear up acne breakouts, and it is important to follow a regular treatment routine.
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