Hormones and inflammatory processes are responsible for acne – that’s why less sugar and meat should be on the table. Skipping dairy products can also help.
Certain foods are suspected of worsening the skin condition associated with acne. Cow’s milk products in particular can sometimes promote the release of sebum-stimulating substances. The best way to determine which foods have an unfavorable effect on the skin is with an elimination diet: omit possible triggers – such as cow’s milk – for several months and then reintroduce them individually, writing a nutritional and symptom diary.
In order to contain the inflammation of the skin, you should eat anti-inflammatory food – i.e. omit quickly absorbable carbohydrates (such as sweets, white flour products) and pork.
Diet for acne – the most important tips
- Anti-inflammatory diet: high-quality linseed or hemp oil with cold dishes such as salads; twice a week fish – preferably omega-3 rich ones like salmon, herring, or mackerel; spices such as B. oregano, turmeric, ginger (but not too much spicy, no mixed spices), lots of vegetables (3 handfuls a day), fruit in moderation (1 handful is enough).
- Little meat – if, preferably poultry. Avoid pork: Arachidonic acid from it (as well as from eggs and fatty dairy products) can promote inflammation.
- Sugar and white flour products are considered to be pro-inflammatory – please limit, also hidden sugars from finished products!
- Cow’s milk products are suspected of making acne worse. Therefore, it is best to avoid it completely for 3-4 months. If there is no significant improvement, the cow’s milk diet can be eased.
- Aim for normal weight, as excess abdominal fat fuels inflammation.
- Take breaks of several hours between meals, and avoid snacks. Emergency snacks: Nuts, crunchy vegetables, or a low-sugar smoothie (e.g. with dandelion, cucumber, blueberries/blackberries + beetroot leaves, kohlrabi, or carrots).
- Eat a variety of foods to ensure you get all the nutrients you need. When avoiding cow’s milk (products), add calcium via calcium-rich mineral water and vegetables such as broccoli and fennel.
- The skin often reflects the health of the intestines and liver. For a healthy intestine, make sure you have enough roughage (vegetables, whole grains), and incorporate fermented vegetables such as sauerkraut (juice) into your diet. To stimulate liver activity: bitter substances (e.g. rocket, chicory).
- Avoid coffee and alcohol – they promote blood circulation, which promotes the formation of pimples.
- Recommended drinks, on the other hand, are nettle and dandelion tea, which stimulate elimination via the kidneys.