Diet and Acne

What is Acne?

Acne is a chronic inflammatory condition due to excessive sebum production, abnormal skin cell growth and bacterial overgrowth. Hormonal changes which occur during puberty play a key role in the condition

What is the link between Diet and Acne?

There has been much debate around the role of diet and acne. Dairy, high fat foods and high Glycaemic Index (GI) foods have been studied as potential triggers

There is some evidence that low GI diets may improve acne by reducing inflammation and sebum production. Dairy consumption has been linked to acne development but there is insufficient evidence through experimental studies.

What Dietary changes can I make that may help Acne?

The UK National Institute for Health and Care Excellence does not recommend a specific dietary approach for treating acne due to limited evidence and potential risks of nutritional deficiencies.

While there is no strong evidence linking specific foods or food groups to acne, a healthy diet which is high in fibre, fruit, vegetables, omega 3 fatty acids, low GI and anti-inflammatory foods may benefit people with acne.

Foods that Help Reduce Inflammation

1.     Vegetables:

Vegetables are rich in flavonoids and carotenoids with antioxidant and anti-inflammatory properties. Aim to include vegetables at lunch and dinner time if possible. Trying to include a good variety of vegetables in the diet can help promote a healthy gut microbiome improving overall digestion and immune function

2.     Fruit:

Fruits are rich in flavonoids and carotenoids with antioxidant and anti-inflammatory properties. Aim for variety in colour to get a wide variety of nutrients. Remember to always wash fruit and vegetables before consumption

3.     Include more Beans, Peas, Lentils

Beans, Peas and Lentils are rich in soluble fibre. They are a low-glycaemic-load foods that help to stabilise blood sugar levels. They are also a budget friendly protein source and are a handy store cupboard essential. Consider ways below to incorporate into your diet;

  • Adding chickpeas or lentils into a curry

  • Adding kidney beans to Bolognese/Chilli

  • Adding mixed beans into soup

  • Having baked beans and wholegrain bread as a breakfast option

  • Having a snack of hummus and oat cakes or carrot sticks (see recipe for homemade hummus)

4.   Nuts & Seeds and Oily Fish

Oily fish (Salmon, Mackerel, Sardines), Nuts (Walnuts) and Seeds (Flax and Chia seeds) are sources of Omega-3s (particular type of poly-unsaturated fat) which are anti-inflammatory. They are also excellent sources of B-vitamins.

TIP: We should aim to include 1-2 portions of oily fish per week. Walnuts could be included as a snack alongside a piece of fruit and flax or chia seeds can be easily added to cereal and yoghurt at breakfast time.  

5. Wholegrains

Wholegrains (also known as Low Glycaemic Index Carbohydrates) contain B-vitamins and fibre which help to promote a healthy gut microbiome and manage blood sugar levels which can reduce inflammation. Sources include brown rice, pasta, quinoa, buckwheat, sweet potato, wholegrain bread, oats.

Foods/Drinks that may cause Inflammation

Try to limit the foods/drinks below in your diet which may be contributing to inflammation:

·       Alcohol

·       High Sugar foods/snacks; sweets, chocolate, biscuits, cakes etc

·       Refined Carbohydrates: white bread, baguettes, scones, pastries, sugary cereals, etc

·       Fried foods: chips, battered fish, sausages, fried chicken etc

·       Fizzy/Sugary drinks

·       Processed meats; sausages, rashers, pudding, any cured meats-salami, chorizo etc

·       Trans fats – watch out for hydrogenated oils on packaging

·       Aspartame, Artificial Sweeteners

Note: It can be challenging to avoid high sugar foods but focusing on a regular meal pattern with balanced meals that contain adequate protein and fibre can help to manage appetite, promote satiety, and reduce sugar cravings.

Nutrition for Acne – Summary

·       Aim for half of your plate to be filled with a variety of vegetables. These are high in vitamins and antioxidants to help reduce inflammation

·       Choose wholegrain carbohydrates where possible

·       Vary your protein sources by adding in plant-based protein sources like beans, peas and lentils to increase fibre intake

·       Incorporate sources of Omega 3’s found in oily fish, nuts and seeds