We all need to indulge in our favourite things, and I am not here to tell you, that you cannot eat some of your favourite snacks, but there are certain foods that could be triggering your skin concerns. Particularly inflammatory skin conditions such as acne, eczema and psoriasis. So lets take a look at some common foods that could be triggering your skin.
This article is helpful to list potential food triggers and trial eliminating them to see if you notice any differences. Share this with friends you think may enjoy it too!
Lets get into it...
1. Dairy products
1. Dairy products
Dairy products, such as milk, cheese, and yogurt, are often cited as common triggers for acne. Dairy contains hormones that can disrupt the balance of hormones in your body, leading to increased oil production and clogged pores. If you suspect that dairy may be contributing to your acne, try switching to non-dairy alternatives like almond milk or coconut yogurt. I have recently switched to raw milk, I get it from a local farm, supermarkets do not sell raw milk so try a local farm near to you.
2. Sugar
Consuming too much sugar can lead to spikes in blood sugar levels, which can trigger inflammation and acne breakouts. Sugary foods and drinks, such as sweets, fizzy drinks, and baked goods, should be consumed in moderation or replaced with healthier alternatives like fruits or dark chocolate. Did you know grapefruit does not spike your blood sugar levels like other fruits, so this is a great alternative!
3. High-glycemic foods
High-glycemic foods, such as white bread, pasta, and rice, can cause blood sugar levels to rise quickly, leading to inflammation and acne. High Glycemic foods are ultra processed and rapidly increase your blood sugar levels. Opt for low-glycemic foods like whole grains, legumes, and vegetables which are digested slowly leading to more stable blood sugar levels.
4. Fried foods
Fried foods, like french fries, fried chicken, and onion rings, are often high in unhealthy fats that can clog pores and contribute to acne. Instead of fried foods, try baking, grilling, or steaming your meals for a healthier alternative.
5. Processed foods
Processed foods, such as fast food, frozen meals, and packaged snacks, are often loaded with preservatives, artificial ingredients, and unhealthy fats that can exacerbate acne. Choose whole, unprocessed foods like fruits, vegetables, nuts, and seeds to nourish your skin from the inside out.
6. Spicy foods
Spicy foods, like hot peppers, curry, and chilli powder, can cause inflammation in the body, which may manifest as acne on the skin. If you enjoy spicy foods, try limiting your intake or opting for milder alternatives like herbs and spices.
7. Caffeine
Caffeine is a stimulant that can increase stress hormones in the body, leading to hormonal imbalances and acne breakouts. Limit your consumption of caffeinated beverages like coffee, tea, and energy drinks, and stay hydrated with water or herbal teas instead. I love Rooibos tea and its packed with skin benefits!
8. Alcohol
Alcohol can dehydrate the skin and disrupt the balance of beneficial bacteria in the gut, which can contribute to acne flare-ups. If you do choose to drink alcohol, do so in moderation and alternate with water to keep your skin hydrated and healthy.
9. Shellfish
Shellfish, such as shrimp, crab, and lobster, can trigger acne in some individuals due to their high levels of iodine. If you suspect that shellfish may be causing your breakouts, try limiting your intake or opting for other sources of protein like poultry, tofu, or legumes. I also avoid any supplements that contain iodine!
10. Gluten
Gluten, a protein found in wheat, barley, and rye, can cause inflammation in the body and exacerbate acne in some individuals. If you have gluten sensitivity or celiac disease, avoiding gluten-containing foods like bread, pasta, and baked goods may help improve the health of your skin. It is worth getting an allergy test if you suspect you are gluten intolerant.
The reoccurring theme in each of these food groups is to avoid causing more inflammation in the body and avoid raising our blood sugar levels. Its key for our overall health to avoid increasing inflammation and sugar levels. Its paramount when dealing with acne/breakouts (that are already a sign of issues with inflammation) is that we don't trigger our already inflamed skin by increasing inflammation in the body.
View the food you eat as neutralising. We want to consume foods that are going to calm our skin, like drinking lots of water and eating lots of leafy greens. Our body loves this. What it doesn't love is greasy food and sugary drinks!
Remember to listen to your body and pay attention to how different foods affect your skin, as everyone's triggers may be different. By making mindful choices about what you eat, you can help improve the health and appearance of your skin.
If you are interested in health and nutrition and how foods can affect your skin. You would love my book 'The Complete Guide to Healthy Skin' it touches on diet, supplementation and at home practises for each specific skincare concern. Its a really helpful book to use throughout life as your skin changes and is really easy to flick to the relevant chapters for you.
Charlotte xx