Do you suffer from acne? Problem skin can cause a great deal of anxiety for many people, and it can be unfortunately common to have acne as an adult. The good news is that changing your diet can really make a difference.
There has been extensive research into the connection between certain foods and acne. Often there are also underlying gut issues for people with skin conditions so it is important to address this too. Changing your diet is an essential step towards reducing inflammation and improving your gut health, and therefore clearing your skin.
So, what can you start today to set you on the path to clear skin?
1. Cut out the sugar
Let’s face it, too much sugar is just not a good thing for any aspect of health. Excess sugar raises blood sugar levels which promote an increase in insulin secretion. Insulin has been shown to affect androgen levels (such as testosterone), especially the peripheral conversion (think skin) of inactive androgens to their more potent form (called DHT). Androgens in the skin are responsible for sebum production, and the greater the levels, the oilier the skin. The result is a perfect environment for clogged pores, inflammation and acne.
If you’re trying to clear your skin, avoid all added sugars. This means cutting out the sweets! Stick to 1-2 serves of fruit per day for some natural, nutrient dense sweetness. Apples and berries are good low sugar options. If this sounds way too hard, then start to slowly reduce your sugar intake. Sugar is highly addictive, so be kind on yourself and make small changes. Consistency is key.
2. Say goodbye to dairy (at least for a while, sorry)
Dairy can be quite irritating to a sensitive and inflamed gut, and more often than not acne sufferers will have some degree of gut inflammation. Dairy is also high in insulin-like growth factor (IGF-1), which has a similar effect as insulin on the skin. Many people do not digest dairy well, whether it’s the lactose (the dairy sugar) or the casein/whey (the dairy proteins), and this leads to inflammation in the gut. Acne is a symptom of inflammation in the body, so pinpointing the cause can be a bit of trial and error, but removing known inflammatory foods is a good place to start.
3. Eat your protein
Amino acids, found in protein are vital for the growth and repair of body tissue (like your skin), and also for healthy liver function. The liver is the centre of detoxification and its job of processing toxins relies on adequate amounts of amino acids. If your liver isn’t getting enough love, your body will push the build-up of toxins out through your skin. Eat a palm-sized portion of good quality protein with each meal, and aim for 1 gram of protein per kilo of body weight each day. As an example, an egg has around 7 grams of protein.
4. Consider histamine intolerance
Certain food intolerances can trigger skin reactions such as eczema, hives and acne. A food intolerance often suggests damage and inflammation in the gut. As part of this process, removing irritating foods will initially reduce the inflammation so healing can occur. Histamine is a compound naturally produced by the immune system, and is also present in many foods. A healthy gut will aid in the breakdown of histamine so it doesn’t build up in the body and cause histamine symptoms (hay fever, itchy and runny nose, migraine/headache, skin irritation, hives, breakouts etc.). As histamine is found in many foods, it’s about minimising your exposure so you don’t move beyond the histamine threshold of what your body can tolerate.
High histamine foods include: tomato, chocolate, fermented foods like sauerkraut, deli meats like ham and salami, tinned and pickled foods, peanuts, vinegar, aged cheeses, avocado, strawberries and alcohol.
If you are unsure about potential food intolerances, I would recommend keeping a food + symptom diary for 1-2 weeks in order to connect the dots.
NOTE: not all acne is due to a histamine intolerance, but it can be a trigger for some.
5. Increase your fibre intake
By now you would know that good gut health is important for skin health. One of the key components to a great gut is pooping regularly! Daily in fact, with 1-3 times per day being ideal. Fibre acts as an intestinal broom, sweeping away toxins (including excess oestrogen) and aiding their elimination out of the body. Poor clearance of oestrogen is connected to acne, and fibre is needed to move it out of your body. Fibre also adds important bulk to stools, which helps to reduce constipation. 30g of fibre is the recommended daily intake, however most people will be lucky to get 10-15g each day. High fibre foods include fruit and vegetables, whole grains (choose gluten-free if you can such as brown rice, buckwheat, oats, quinoa, millet), beans, legumes, nuts and seeds. Depending on the health of your gut you may have to start slowly with fibre, so listen to your body’s response to these foods.
Skin can be tricky to figure out. If you’re struggling with your skin, consider a naturopathy consultation to pinpoint your particular skin triggers and create a personalised plan for healing.
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