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
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Iodized Table Salt* |
Table Salt (purchase non-iodized), Fast Foods, French Fries, Chips, Red Meat, Shellfish, Pink Salt |
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Dairy or Whey* |
Milk, Cheese, Yogurt, Ice Cream, Butter, Baked Goods, Protein Shakes, Protein Bars |
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Algae* |
Kelp, Miso Soup, Seaweed, Seaweed Supplements, Spirulina, Chlorella, Blue-Green Algae |
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Soy* |
Tofu, Soy Milk, Protein Shakes, Protein Bars, Tempe, Edamame, Soybean Oil, Fast Food, Baked Goods, Dressing |
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Peanuts* |
Peanut Butter, Peanut Oil, Peanuts |
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Inflammatory or Androgenic Oils |
Corn Oil, Canola Oil, Peanut Oil, Soybean Oil, Safflower, Sunflower |
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Seafood |
Seafood, Shellfish, Shrimp |
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Organ meats |
Pate’ |
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Added Sugar |
Energy Drinks, Coffee Drinks, Tea Drinks, Packaged Foods, Desserts, Fast Food |
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Maca |
Supplements, Smoothies, Protein Powders |
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Do not take any supplements that contains iodine, iodides, biotin, or high doses of B12. Do not drink Dasani Water.
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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 |
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Vegetables |
Beets, Purple Cauliflower, Purple Sweet Potato, Purple Carrots, Broccoli, Green & Red Pepper, Tomatoes |
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Fruit & Berries |
Blueberries, Dark Cherries, Pomegranates, Acai, Black Grapes, Papaya |
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Healthy Oils |
Avocado Oil, Olive Oil, Coconut Oil |
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Leafy Greens |
Spinach, Kale, Watercress |
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Tea & Spices |
Green Tea (Especially Homemade Matcha), Spearmint Tea, Ginger, Cinnamon, Turmeric |
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Foods High in Omega-3 Fatty Acids |
Deep Leafy Greens, Blueberries, Brussels Sprouts, Wild-Caught Salmon, Sardines, Anchovies, Herring, White Fish, Atlantic Mackerel |
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Supplements |
CurcumaSorb, ONE Omega, Zinc, & Probiotics |
