As much as we love to eat at In-N-Out, cheese fries and truffle pizza, We know that for our health and our skin it is probably best not to hang ourselves too often. The reality is: if your diet consists of lots of sugars (causing inflammation) and processed carbohydrates (low in nutrients), your skin is more likely to act and be prone to break out. But cutting down the aforementioned foods and filling your fridge with organic fruits, vegetables and prebiotic-rich foods will boost your glow, balance oil production and help soothe your skin with acne.
We wanted to give you all the information so you can help you make informed decisions about what you eat, to keep your skin at its best. So we talked to Rebecca Booth, M.D., OBGYN & Founder VENeffect Skin Care and the celebrity nutritionist Dr. Oz Garcia, who works with celebrities like Naomi Campbell and Gwyneth Paltrow. They shared their best anti-acne diet tips and healthy eating.
10 diet tips that help soothe acne prone skin
1. Control your blood sugar: "Eat foods that stabilize your blood sugar and contain a lot of plant estrogens (phytoestrogens), such as plant protein: nuts, nut butter, seeds, lentils, legumes and snowy fruits (berries)," Dr. Booth.
2. Avoid sugar: "Avoid sugar, starchy vegetables, fast and processed foods," says Dr. Booth. According to the nutritionist Dr. Oz Garcia, "Sugar and foods that contain refined sugar cause inflammation, yeast growth and hormonal fluctuations. All of this can lead to outbreaks."
3. Choose organic: Dr. Booth advises: “Go organically with all your choices whenever possible. Herbicides and antibiotics in conventionally grown foods change the pH of your skin and allow for more inflammation. "
4. Resist the temptation to clear: "Don't binge or cleanse. Episodic patterns in energy and insulin spikes will trigger hormonal flow and aggravate stains."
5. Look for prebiotic food: "Foods with a lot of prebiotics, like high fiber fruits and vegetables, onions, garlic, leeks and lentils, will support a healthy skin microbiome that naturally suppresses the stain," Dr. Booth.
6. Cut down on gluten: Dr. Oz notes that "gluten sensitivity is extremely prevalent and can contribute to inflammation and imbalances in the stomach, triggering reactions that are visible in the skin." So even though you may not be gluten intolerant, it can affect your skin in other ways if you eat too much of it and have a sensitivity to gluten.
7. Limit your dairy intake: Dr. Oz explains that "Dairy is an inflammatory, which can trigger acne because it promotes redness and swelling", and can be "even more of a problem when someone is lactose or casein [a type of milk protein] intolerant. Food sensitivity, such as lactose intolerances, can also cause skin eruptions. "
8. Drink plenty of water: Dr. Booth says it's important to "drink more water. The skin needs water to maintain elasticity, so drink up and avoid excess caffeine, which can be dehydrated, causing dullness in the skin. "
9. Avoid alcohol: “Keep alcohol to a minimum. Alcohol will cause insulin spikes and may cause your liver to metabolize hormones unevenly, which worsens hormone balance and increases stain and redness, ”explains Dr. Booth.
10. Stay away from dressings, marinades and seasonings: "Many people make the mistake of following a seemingly healthy diet, but they do not pay attention to what their food soaks in. Flavors, dressings and marinades can be full of wheat, soy, sugar, refined vegetable oils and sneaky ingredients (very inflammatory). you may never have considered. If you are prone to acne, it is much better to prepare or order your food simply grilled with some extra virgin oil instead. "
Last but not least…
For more tips on soothing and soothing skin with acne, read our ultimate acne guide.