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Acne and Diet

Fruits and Vegetables, diet impacts skin, skincare, beautiful skin

Hi everyone, Tina here (+1 662 830 8246,

We get asked all the time, can my diet really affect my skin and lead to acne?

The short answer is YES! But let’s unpack this together. 

What is Acne

Acne is a skin condition that causes bumps on your skin such as pimples, whiteheads, and blackheads. These bumps can be anywhere on the body, but they are most commonly found on the face, neck, back, or shoulders. 

How can Acne Develop

Acne can develop with any combination of the following factors: clogged skin pores, production of too much oil on the skin, bacteria in the skin, and inflammation. Acne can also be attributed to such things as hormonal changes during puberty, menstrual cycle, or when dealing with Polycystic Ovary Syndrome (PCOS). Some medications such as steroids, hair & makeup products and genetic makeup have all been proposed as contributors to clogged pores leading to acne.

With all of these contributing factors, is diet really to blame when it comes to acne? Studies have shown that diet can play a huge role in acne and your skin. 

How Diet can Contribute to Acne

There are certain foods that when consumed raise your blood sugar quickly. When your blood sugar spikes, it releases a hormone called insulin. By having excess insulin in your blood, it can cause your oil glands to produce more oil, therefore, increasing your risk of having clogged pores which can produce acne. Some of these foods include pasta, white bread, white rice, and sugars. These are known as high glycemic carbohydrates which means they are made of simple sugars. 

If you live in North American, many of us are eating from what’s known as the “Western Diet''. 

A diet that’s filled with obese, bad diet, processed foods, unhealthy, acne

  • Over processed foods
  • High Glycemic Carbs
  • Dairy
  • Saturated Fats
  • Trans Fats

This type of diet can cause inflammation throughout the body. While no study is concrete in its evidence that foods can trigger acne, many people find that by making small changes in their diet, it can help alleviate some symptoms and lessen the severity of their acne. 

Foods that may be good for the skin

Consuming whole grains, legumes, and unprocessed fruits and vegetables may reduce your risk of acne.

Many people also will add Zinc, Vitamin A & E, and antioxidants to their diet as these vitamins and minerals have been shown to reduce inflammation.  

Everyone is different when it comes to their body, skincare, and diet so be patient as you are making these changes. Keep a journal to record your diet and any changes that may occur. Help yourself by drinking enough reverse osmosis alkaline water, get 7-8 hours of sleep per night and continue removing unhealthy foods from your diet and replace them with unprocessed foods. 

Our recommendation is to speak with your doctor or natural health care provider when you are struggling with acne or looking to make changes in your diet.  Your healthcare provider can help you experiment with your diet to see what changes work best for your body.


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