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Diet & Acne

What you eat has a big impact on acne-prone skin. Eating acnegenic foods can cause breakouts, inflammation, excess oil production, and microcomedone formation.

The first step in avoiding acne-causing foods is checking all nutritional labels of the foods that you purchase. While some foods are more obvious, such as milk, other ingredients (such soy and algae) are commonly hidden in processed foods. You may be eating acne-causing ingredients without even realizing it.

Eating acnegenic foods prolongs the clearing process. You will often see a pimple pop up as soon as the next morning after eating an acnegenic food. We also know that some people have trigger foods, such as citrus, but this doesn't apply to everyone. It's best to pay close attention to breakouts after eating certain foods and keep a record of your own personal triggers.

We have added an asterisk to the first five foods listed on our chart. These are, by far, the worst acne triggers. 

Acnegenic Foods and Where You Will Find Them

Iodized Table Salt*  

Table Salt (purchase non-iodized), Fast Foods, French Fries, Chips, Red Meat, Shellfish, Pink Salt

Dairy or Whey*  

Milk, Cheese, Yogurt, Ice Cream, Butter, Baked Goods, Protein Shakes, Protein Bars

Algae*  

Kelp, Miso Soup, Seaweed, Seaweed Supplements, Spirulina, Chlorella, Blue-Green Algae

Soy*  

Tofu, Soy Milk, Protein Shakes, Protein Bars, Tempe, Edamame, Soybean Oil, Fast Food, Baked Goods, Dressing

Peanuts*  

Peanut Butter, Peanut Oil, Peanuts

Inflammatory or Androgenic Oils  

Corn Oil, Canola Oil, Peanut Oil, Soybean Oil, Safflower, Sunflower

Seafood  

Seafood, Shellfish, Shrimp

Organ meats

 Pate’  

Added Sugar  

Energy Drinks, Coffee Drinks, Tea Drinks, Packaged Foods, Desserts, Fast Food

Maca  

Supplements, Smoothies, Protein Powders

 

Do not take any supplements that contains iodine, iodides, biotin, or high doses of B12. Do not drink Dasani Water.

 

 

Nutritional Support for Maintaining Clear Skin

Eating the right foods will help your acne heal, bring inflammation down, protect your skin from oxidative damage, and get you clear faster. The foods below are high in antioxidants, vitamins, androgen blockers, and anti-inflammatory support. Eating a well-balanced, low-glycemic diet is helpful in all aspects of your health, including the skin. 

 Foods That Promote Clear Skin

Vegetables  

Beets, Purple Cauliflower, Purple Sweet Potato, Purple Carrots, Broccoli, Green & Red Pepper, Tomatoes

Fruit & Berries  

Blueberries, Dark Cherries, Pomegranates, Acai, Black Grapes, Papaya

Healthy Oils  

Avocado Oil, Olive Oil, Coconut Oil

Leafy Greens  

Spinach, Kale, Watercress

Tea & Spices  

Green Tea (Especially Homemade Matcha), Spearmint Tea, Ginger, Cinnamon, Turmeric

Foods High in Omega-3 Fatty Acids 

Deep Leafy Greens, Blueberries, Brussels Sprouts, Wild-Caught Salmon, Sardines, Anchovies, Herring, White Fish, Atlantic Mackerel

Supplements  

CurcumaSorb, ONE Omega, Zinc, & Probiotics

 

 

 

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