The Ultimate Guide: The Best Anti- Inflammatory Diet For Acne, According To Experts

If you have acne, you are only one of many Americans who have it. According to the American Academy of Dermatology, acne is the most common skin condition in the United States, affecting up to 50 million Americans annually.

Although the disease can be treated with drugs, lifestyle factors, including your diet, can play an important role in preventing the breakout of acne.

This article looks at the best diet for acne.

Let’s begin by looking at what acne is.

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What Is Acne?

“Acne vulgaris is a chronic inflammatory disorder of the sebaceous hair follicle (a.k.a. the follicular apparatus, pilosebaceous unit or pore) on the face, chest, and back,” says Rebecca Gadberry,, FMSCC, cosmetic scientist,?Senior Instructor and Course Coordinator for UCLA Extension’s Cosmetic Sciences program, who has over 40 years of experience working in the U.S. skin care industry.

“It is associated with increased sebum production, abnormal keratinization (cells produce abnormal amounts of a protein called keratin), overgrowth of anaerobic bacteria, and increased release of inflammatory mediators,” she adds.

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What Causes Acne?

According to the experts, these are the factors that cause acne:

Excess Production Of Oil (a.k.a. Sebum)

“Each skin pore consists of sebum-producing glands (or sebaceous glands) attached to a canal from which a hair follicle grows,” says Gadberry.

“The sebaceous glands produce oil. Oil can be pro-inflammatory, as well as serve as a favorable environment for bacteria and yeast to overgrow and cause inflammation,” says ?Kseniya Kobets, MD, board-certified dermatologist, Director of Cosmetic Dermatology, and Assistant Professor, Dermatology, at Montefiore-Einstein in Elmsford, NY.

Gadberry explains further. “Sebum is secreted by sacrificial cells known as sebocytes, which line the sebaceous glands. If sebocytes are deficient in omega-6 fatty acid (a.k.a. linoleic acid), sebum becomes dry and ‘sticky’, which causes the oily secretion to act like glue, holding keratinocytes in the infundibulum (the funnel-shaped, uppermost epithelial segment of the hair follicle),” she says. “‘Sticky’ sebum is required to form acne lesions, not just the presence of sebum, regardless of how much oil is present,” she adds.

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Skincare With Excess Oils And Comedogenic Products

“Oils, vaseline, petrolatum, and dimethicone, as well as talc, in creams, foundations, and makeup can clog up the pores and contribute to acne,” says Dr. Kobets. “Thus, it is important to clean off the face at the end of the day, especially if someone wears heavy foundation,” she adds.

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Hormones

“The hormone dihydrotestosterone, and the stress hormone cortisol, stimulate sebum production,” says Gadberry.

“These hormones act on the excess oil and over-active oil glands in the skin to cause acne,” says Dr. Kobets. “Hormonal acne often manifests as painful, deep-seated cysts on the lower face and chin, but can also occur anywhere on the body,” she adds.

Females with higher levels of circulating androgens (reproductive and growth hormones), including testosterone, are more likely to have acne, according to Gadberry.

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Imbalance Of The Skin Microbiome

“Although anaerobic bacteria are natural to everyone’s skin microbiome, S. epidermis and one of the subtypes of C. acnes thrive on the sebum that collects in the oxygen-deprived area under the obstructed pore opening,” says Gadberry. “They feed on a diet of triglycerides (a type of fat (lipid) found in your blood) by releasing lipase, an enzyme that separates the triglycerides into three glycerols and free fatty acids,” she adds.

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Enzymes

According to Gadberry,?four enzymes are involved in acne:

·???????5-alpha reductase, Type 1, converts testosterone to dihydrotestosterone, stimulating sebaceous glands to produce more sebum, which causes sebaceous follicles to enlarge and skin to become oilier.

·???????Lipase, a fat-dissolving enzyme secreted by S. epidermis and C. acnes to pre-digest sebum, irritates pore walls, triggers inflammation and alerts the immune system to the over-production and imbalance of microbes.

·???????Hyaluronidase , also secreted by S. epidermis and C. acnes , is a tissue-destructive enzyme that weakens pore walls to allow room for the bacteria to multiply as they gorge on sebum. Hyaluronidase also interacts with immune cells to call them to the site to fight the spreading infection. If hyaluronidase continues to infiltrate the area surrounding the pore, dermal tissue is destroyed, resulting in scarring and areas of decompression in areas where multiple pores have been affected.

·???????Proteases produced by P. acnes induce and maintain inflammation by activating inflammatory cells, keratinocytes, and sebocytes, which then upregulate IL-1α, IL-8, and TNF-α to cause comedone (early acne) formation, neutrophil (a type of white blood cell) infiltration and induction of pro-inflammatory cytokines, antimicrobial peptides (AMPs) and matrix metalloproteinases (MMPs).?

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Immune Response

“Clogged pores begin the inflammation process in acne when neutrophils surround the microcomedone, preparing a first line of defense by creating ‘nets’ to trap bacteria,” says Gadberry.

According to Gadberry,?neutrophils are involved in all phases of acne. When neutrophil cells and microbes die in battle, a white or yellowish substance known as ‘pus’ is formed. The greater the battle, the more pus is made.

Inflammation chemicals called ‘inflammatory mediators’ cause blood vessels to expand in order to quickly bring more neutrophils to the area. This causes the characteristic redness from expanded capillaries, swelling from neutrophil-rich plasma leaking from capillaries into skin tissue, heat from increased blood flow, and pain when pressure from swelling tissue is put on sensitive nerve endings near the lesions.

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Weak Pore Walls

“As bacteria multiply, they secrete hyaluronidase, which causes a thinning of pore walls,” says Gadberry. “Once thinned, the pore can no longer withstand the pressure of pus and plasma, causing the debris to explode into the surrounding dermis,” she adds.

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Hyperkeratinization

“Keratinocytes, the primary cell in the epidermis that produces the hard, waterproof protein ‘keratin’, naturally migrate to the skin’s surface where they are released into the air or scrubbed off or abraded from the skin,” says Gadberry. ?“When cells are genetically-induced to over-produce keratin, the cells bond and adhere to the skin. This forms a plug in the infundibulum that is infiltrated by sebum,” she adds.

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Inflammation

“Inflammation is the immune system’s first line of defense against injury and infection,” says Gadberry. “It is triggered whenever body tissues are injured by agents such as foreign objects (splinters), pathogens (bacteria), and cellular responses (sunburn),” she adds.

According to Gadberry, inflammation prevents the spread of damaging agents, disposes of cell debris and, if possible, sets the stage for tissue repair in order to restore tissue to its original state.

“Inflammation is thought to be a major factor that ties sebum over-production, over-active oil glands, hormones, and other factors, all of which play off each other and cause acne,” says Dr. Kobets.

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Diet

“Diet can be a major cause of acne,” says Dr. Kobets. “It is thought that sugars, carbohydrates, and processed foods are pro-inflammatory. Pre-disposed individuals already prone to acne who eat these foods experience more inflammation in their oil glands and skin,” she adds.

Some studies suggest that other types of food can also cause acne.

A review in 2020 suggested that foods such as dairy products, fat food, and chocolate promote the breakout of acne whereas foods such as fruits and vegetables protect against acne.

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How Diet Affects The Skin And Causes Acne

So how does food cause acne?

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How Diet Causes Acne

“High-glycemic index foods (simple carbohydrates including sugars) are thought to elevate serum insulin concentrations, which may stimulate sebocyte and sebum production and raise the concentration of circulating androgens in the blood,” says Gadberry.

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The Anti-Inflammatory Diet Can Help

According to dieticians, there is one kind of diet known as the anti-inflammatory diet that can help regulate inflammation and heal acne.

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What Is An Anti-Inflammatory Diet?

“An anti-inflammatory diet is one that includes foods that reduce inflammation, such as whole foods (whole grains, proteins, and healthy fats), fruits, veggies— the kind of foods that come from farm to table without a lot of packaging, processing, chemicals, and additives,” says Kimberly Gomer, MS,RDN/LDN, a dietitian with over 25 years of experience, and Director of Nutrition at Body Beautiful in Miami.

“It is a diet that consists of foods that are high in fiber and full of vitamin C, which assists with healthy skin,” says Yelena Wheeler, a registered dietitian/nutritionist.

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What Is The Evidence That Anti-Inflammatory Foods Can Help Acne?

There isn’t enough research done on this topic. However, some studies suggest that some anti-inflammatory foods can help heal acne.

For example, according to one study, bromelain, a potent anti-inflammatory enzyme that has anti-bacterial properties, and which can be found in the fresh fruit, core, crown, and stem of pineapple, can help in the treatment of acne.

And Gomer says this diet can help. “In my over 25 years of experience coaching clients to make changes in their eating and lifestyle habits for health and wellness, I’ve seen that eating foods that reduce inflammation can help treat acne,” says Gomer.

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How Does An Anti-Inflammatory Diet Help Treat Acne?

?“Whole foods like fruits, veggies, nuts, seeds, and legumes that are high in nutrients, vitamin C, anti-inflammatory phytochemicals, etc., help reduce inflammation in the skin,” says Wheeler.

“Reducing your consumption of processed sugar and other processed foods can also help you prevent the spikes in insulin that cause increased oil production, and chronic inflammation, in the skin,” she says.

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The Top Anti-Inflammatory Foods For Acne

So what are the foods that reduce inflammation?

“Foods high in omega- 3 fatty acids have been shown to reduce all conditions with an inflammatory foundation,” says Gomer.

This is backed by science. Research has shown that omega-3 fatty acids can help decrease the production of acnegenic leukotriene B4(LTB4) and levels of insulin-like growth factor 1(IGF-1), two hormones that increase oil production and acne breakouts.

Foods rich in omega-3 fatty acids that Gomer recommends are:

·???????Fish: salmon (wild caught), mackerel, sardines ???????

·???????Nuts: pecans, walnuts

·???????Seeds: flax seeds, chia seeds, pumpkin seeds

· Cold-pressed olive oil

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Other foods she recommends are:

·???????Fruits: papaya, pineapples, bananas, strawberries, cherries

·???????Vegetables: Brussels sprouts, tomatoes

·???????Green leafy vegetables: spinach, kale, and collards.

·???????Soybeans?

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Are Eggs Inflammatory, And Can They Help Heal Acne?

There is some controversy as to whether eggs are anti-inflammatory foods or not.

“Eggs should have been added to the list. But there is discussion in the scientific community that both supports eggs as an anti-inflammatory food, but also as one that can cause inflammation,” says Gomer. “Eggs that are high in omega-3-fats would offer anti-inflammatory support. These are the kind of eggs that are laid by hens that are fed a diet rich in omega-3 fatty acids,” says Gomer.

“On the other hand, the yolk contains arachidonic acids which may trigger inflammation,” she adds.

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More On Anti-Inflammatory Fruits

“Naturally, fruits are full of anti-inflammatory compounds. They offer protection from inflammatory conditions,” says Gomer. “Eating at least 1 and ? to 2 cups of fruits every day can boost antioxidant activity, which may decrease inflammation,” she adds.

Fruits are rich in antioxidants that help boost the immune system. A strong immune system helps lower inflammation and is associated with fewer acne breakouts.

According to Gomer, berries— strawberries, blackberries, blueberries, and cranberries—can help prevent acne breakout.

Other fruits that can help prevent acne breakout include apples, pineapples, stone fruits (peaches, apricots, and plums), grapes, grapefruits, and pomegranates.

Citrus fruits are also great, according to Wheeler. “They contain flavonoids which can reduce inflammation by scavenging free radicals,” she says. “One should aim for 1 serving per day. An adequate amount of vitamin C from citrus fruit or spinach should yield roughly 500 mg of Vitamin C per day,” she adds.

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Other Foods To Eat

Other foods Wheeler recommends for acne are:

·???????Beans: Beans are high in fiber and can assist with fighting acne. It is recommended that you eat 25-30 grams per day.

·???????Carrots: Carrots are high in vitamin A, which can help prevent the growth of acne. It is recommended that people consume 700-900 mcg per day. 100 mg of a carrot would meet that requirement.

·???????Lentils: They are high in zinc which can improve skin health. The recommended amount of zinc per day is 8-11 mg per day. 100 grams of lentils yields about 1.5 milligrams of zinc.

·???????Salmon: Salmon is high in omega- 3 fatty acids. It is recommended that you eat 1.1-1.6 g per day. Fresh salmon provides 4 grams per 100 g.

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Foods To Avoid To Help Prevent Acne

Because inflammation causes acne, it’s very important that you avoid foods that cause inflammation.

According to Gomer, avoid these foods are: Highly processed foods (fast foods, junk foods, sodas, cookies, sweets, processed meats, and refined grains) that are full of additives, chemicals, salt, sugar, and processed seed/vegetable oils.

?“Avoiding these foods will by themselves reduce inflammation and improve health,” Gomer says.

Gomer also recommends that you stop eating processed seed oils, such as soybean, corn, canola, cottonseed, grapeseed, rice bran, safflower, and sunflower oils.

“These seed oils contain harmful additives. They are also unstable and oxidize easily. When these oils are heated repeatedly, they produce toxic by-products that can cause inflammation,” she explains.

Instead of using these oils to cook, Gomer recommends that you use avocado oil (which is especially good for high heat), and extra virgin cold-pressed olive oil (not to be used with high heat), to cook.

Gomer adds that alcohol is extremely inflammatory and should also be avoided.

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How Long Will It Take For You To See Improvements?

How long it takes for you to see positive results may differ from individual to individual.

“The anti-inflammatory diet is not an immediate fix,” Gomer cautions. “Our bodies are complicated and many factors promote acne. Many clients I have worked with report that their energy, vitality, and acne begin to clear up within 2-3 weeks of making dietary and lifestyle changes,” she says.

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Can You Deal With Acne With Diet Alone?

No, according to Gomer.

“Diet may be a major contributor to chronic inflammation, but there are other players in the game, including insufficient sleep, lack of exercise, and excessive stress and weight gain,” says Gomer.

Research has shown that these other factors can contribute to acne development and worsen the symptoms.

“So make sure you get adequate, quality sleep. And also manage your stress – try meditation, yoga, and exercise. Work on ways to take stress off your plate and practice more self-care and you’ll see an improvement,” she adds.

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Have you tried any of these foods for acne before? What tips do you have to share? Please share your thoughts in the comments.

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