You’ve heard the myths: you breakout because you eat chocolate and pizza. Everyone knows greasy foods make your face greasy.
Well… not quite. Your diet will definitely influence your skin, but it has nothing to do with how greasy a food is.
The easiest way to break down the diet-and-acne connection is into three categories: iodine content, glycemic index, and hormonal response.
Below are examples of foods to avoid which are known culprits of acne – keep in mind I’m not telling you to overhaul your entire diet! Just know that diet plays a role in acne, and minimizing consumption of these foods can help your skin heal and glow. If you’ve been on a professional, targeted skin care routine for 3-4 months with little progress in your acne, you should consider your diet a little more seriously than someone who is just dabbling in skin care.
High iodine content foods to avoid:
- iodized salt & sea salt (swap for Himalayan pink salt or black salt)
- herbal and vitamin supplements that contain iodine
- milk or other dairy products
- egg yolks, and whole eggs
- seafood (fish, sushi, shellfish)
- kelp and seaweed
- foods that contain additive: carrageen, agar-agar, alginate, or nori
- FD&C red dye #3 (maraschino cherries and pink/red colored beverages)
More about iodine and acne.
High glycemic foods to avoid:
- most processed foods
- sweetened foods
- milk and other dairy products
- bread and baked goods
- white rice
More about glycemic index and acne.
Hormonal foods to avoid:
- organ meats
- peanuts and peanut butter
More about hormonal responses to food and acne.