The Best Foods to Reduce Acne Flare-Ups

Best Foods to Reduce Acne Flare-Ups

Acne skin condition can affect anyone at any time of their lives. Although, it is mostly teenagers who suffer with acne problems. Acne is a painful and irritating skin issue. It is a problem that can affect people in several other ways too. 

What exactly is acne, and what causes it?

Acne is an unappealing condition that can make skin look extremely unattractive, so it lowers the sufferer’s self-image. This reduced self-confidence can play havoc with a person’s quality of life.

The condition causes different bumps to develop on the skin’s surface, in the form of pimples, blackheads, and whiteheads. These bumps develop when the skin’s pores are clogged with oil and dead skin. The most common areas are the shoulders, back, neck, and face. It is mainly teenagers going through puberty – when the body tends to produce even more oil – who suffer from acne, although it can persist into adulthood.

How does acne develop?

Tiny holes called pores cover the surface of the skin and connect to sebaceous glands (oil glands), under the skin. An oily fluid called sebum is produced by these oil glands, which is then sent to the surface of the skin via a narrow tube known as a follicle. Dead skin cells are removed when carried by the oil to the surface of the skin up the follicle, the channel that also holds a thin hair.

Blackheads, whiteheads, and pimples are formed when pores become clogged with excess oil, pieces of dead skin, and sometimes even bacteria. These appear on the skin as lumps and bumps referred to by most people as acne.

Although there are numerous medications available to use when you have, there are other, more straightforward ways to reduce acne flare-ups. The thing is, acne is a persistent skin problem that keeps recurring unless you find a way to stop it in its tracks once and for all. According to some dermatologists, if the medications you are using don’t seem to be working, you might want to consider making a few changes to the foods you eat.

Foods to include in your diet that could reduce the onset of acne:

Complex carbohydrates, found in the following foods, are said to reduce the development of acne:

  • Unprocessed vegetables and fruits
  • Legumes
  • Whole grains 

Foods rich in the following ingredients help to reduce inflammation, and help to reduce acne flare-ups:

  • Vitamins A and E
  • Antioxidants
  • Zinc

Good food choices to include in your diet to reduce acne include:

  • Spinach and any other dark green, leafy vegetables
  • Orange and yellow vegetables and fruits like sweet potatoes, carrots, and apricots
  • Blueberries
  • Tomatoes
  • Brown rice
  • Whole wheat bread
  • Turkey
  • Quinoa
  • Lentils, peas, and beans
  • Pumpkin seeds
  • Nuts
  • Mackerel, salmon, and any other types of fatty fish

The human body is unique from one person to the next, and it is no different where acne treatment is concerned. While certain foods help to reduce acne in some people, those same foods could possibly cause more flare-ups in others or result in increased allergy reactions in those who are sensitive to certain foods.

The best way to avoid this is to speak to your doctor about the plans to change your eating habits. He/she can guide you as to which foods would work the best for your unique needs.

What type of foods cause an acne breakout?

Following a proper diet is so important if you want to have good skin. Certain foods raise the levels of blood sugar faster than others. When your blood sugar levels increase quickly, the body releases a hormone known as insulin. Too much insulin in your system causes your oil glands to produce more oil, which, in turn, increases your chances of developing acne.

The following are foods considered to be high-glycemic carbohydrates because of their insulin-producing properties. These foods are made from simple sugars that can trigger excessive insulin production in the body:

  • White rice
  • Pasta
  • Sugar
  • White bread

These are the types of foods to avoid if you want to improve your acne.

What research has been done to show that changing your eating habits is a good acne treatment?

Acne affects millions of people all over the world. Many studies have been conducted regarding the treatment of acne, several of these being to show how a proper diet can deliver a significant improvement in acne.

i) How a low-glycemic diet, or a diet that is low in simple sugars, can not only improve existing acne but even prevent further outbreaks from occurring!

ii) How eating the following foods, rich in zinc, is incredibly useful in the prevention and treatment of acne:

  • Pumpkin seeds
  • Cashew nuts
  • Turkey
  • Beef
  • Lentils
  • Quinoa
  • Seafood like crab and oysters

iii) How including omega-3 fatty acids and antioxidants, in the form of eggs, fish, and certain plants, work wonders in reducing the inflammation associated with acne. 


Researchers have conducted extensive studies worldwide on certain foods. Research includes how including certain foods in your diet can help get rid of acne. Also, it can improve the general health of your skin. However, it must be stressed that there is no guarantee that certain foods can indeed cure acne.

It is extremely important that before making any dietary changes take suggestion by your doctor. Explain to your doctor about what you are planning to do. By doing this, you will be making sure that the changes you make will be good for you and act as the effective acne treatment you are looking for.

According to the experts, the best thing you can do for your acne and food is concerned, is to make sure that you eat properly every day. See to it that you follow a balanced, wholesome diet that includes plenty of fresh vegetables and fruits, whole grains, and sources of protein. By doing so, you are sure to see a significant improvement in the acne that has been plaguing you for so long. Your confidence will be boosted sky-high, and your quality of life will be the best it’s ever been and will stay that way for the rest of your life!

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