while some may claim that food has no effect on your skin, we beg to differ! There is a lot of research out there to suggest that what you eat may trigger or lessen acne flare-ups, depending on what type of acne you have. 

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Because there’s not a single diet that would suit every person, this article will be split into two groups: foods that aggravate acne, and foods that may help reduce acne. 

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We hope you’re hungry!

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Foods That May Trigger Acne

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These foods may not necessarily be a direct cause of acne, but they can be what aggravates and worsens it or what increases the frequency of your flare ups. 

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But before we dish out the foods (get it?) let's talk a little science, shall we? (we promise we’ll make this quick and simple).

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Basically, there are certain foods that raise your blood sugar levels a lot quicker than others. These foods are known as high glycemic foods. 

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When they raise your blood sugar levels, they are also activating a series of hormonal responses, which may trigger your oil glands to produce more oil, thereby increasing your risk of acne.

‍Ta da! Science portion is DONE.

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So based on this, certain foods you may want to avoid eating too much of include: 

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• Foods with lots of processed sugar (candy, chocolate)
• Pasta
• White bread
• White rice

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While the list is short, the food listed (particularly the bread and rice) might be staples in your diet.

You might be thinking noooo I love pasta too much to give it up!

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But we’re not here to break your heart. In fact, you can still have pasta every night! Just stick to whole-grain or whole-wheat options as much as you can.

You can also opt for quinoa pasta, oat pasta, or chickpea pasta, which all taste absolutely delicious (and the same goes for bread). 

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And, you can still eat white pasta (or bread, or anything with lots of sugar) in moderation!

Having a plate of delicious authentic white pasta once a week won’t do any harm. It’s just a matter of making little changes on a day to day basis. 

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Anti-Acne Foods

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Right, now let’s get to the fun stuff! 

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These foods have been shown to increase your skin’s defenses and reduce your risk of acne flare ups. Get your grocery shopping lists ready!

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1. Fish

You’ve probably heard that fish is good for you before (maybe a little too much from, ehem, mom).

But did you know that fish may actually help fight your acne?

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Because fish is extremely high in omega-3, which naturally fights inflammation, it’s associated with improving symptoms of acne.

The best sources of fish for this issue include salmon, sardines, and mackerel. 

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2. Flaxseeds

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Now if you’re vegetarian or vegan, another extremely rich source of omega-3-and soldiers in your acne war-are flaxseeds. 

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These seeds can be added to literally anything, from soups to smoothies, and are extremely good for your skin, heart, and overall well-being. We would totally recommend them. 

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3. Spinach and Kale

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These leafy greens are high in vitamin C, and a series of other vitamins, minerals, and antioxidants that have collagen-boosting, anti-inflammatory, and skin-soothing benefits. 

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Kale is particularly well-known for its potential anti-acne benefits, but spinach is also just as good! 

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4. Quinoa

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This delicious, fluffy grain has been gaining recognition for its health-boosting benefits throughout recent years.

You might be surprised to hear that it’s also good for fighting acne! 

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Quinoa contains vitamin B3, also known as niacinamide, which reduces swelling and redness caused by acne.

You may have seen this ingredient on your skincare products before. 

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5. Berries

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You may have heard of a certain berry called bilberry recently (and if you haven’t, check out our blog).

But there’s an absolutely great reason why we include bilberry extract in our skincare products- it’s incredible for the skin! 

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Its sisters blueberries, raspberries, and strawberries are also amazing for skin due to their antioxidant content, which can help to reduce mild or moderate acne flare ups. 

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Good Skin and Good Health

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Ultimately, these diet tips mentioned aren’t just good for your skin-but are also good for your overall well being.

It definitely wouldn’t hurt to reduce your intake of high glycemic index foods, and increase your intake of antioxidant rich foods. 

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But at the end of the day, moderation is key. Do not restrict yourself of delicious chocolate just because you have an acne flare-up.

We would suggest having a couple of pieces rather than an entire box of Godiva in one sitting (unless it’s that time of the month… then we totally understand).

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Following these tips will improve both your energy levels and health, along with the appearance of your skin overtime. 

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Ready to go grocery shopping? Let’s GO.

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