Eating for Clear Skin: Foods to Avoid for Adult Acne
Adult acne is common, and while the right topical ingredients can help clear your skin, what you put inside your body matters too. Diet can have a significant impact on your skin, so here are the top foods adults with acne should avoid for clearer skin.
Dairy Products
If you’re struggling with acne, consider reducing or eliminating cow’s milk and other dairy products (including cheeses made from cow’s milk). Dairy proteins contain growth hormones, which can promote clogged oil glands and lead to breakouts. Instead, try dairy-free alternatives like almond, coconut, or oat milk.
High Glycemic Index Foods
Foods high on the glycemic index (GI) are rapidly absorbed into the bloodstream, causing spikes in insulin and sebum levels that can lead to breakouts. Here’s a list of common high-GI foods to avoid:
High-GI Breakfast and Snack Foods
- Most breakfast cereals
- Snack chips
- Croutons
- Flour tortillas
- Pastries, such as muffins
Sugar-Rich Desserts
Desserts made with white flour and added sugars can also trigger breakouts:
- Pies
- Cakes
- Cookies
- Sugar-sweetened candies
- Ice cream
Processed and Concentrated Fruit Products
Processed fruit products and sugary beverages are also known to trigger acne flare-ups. These include:
- Raisins and other dried fruits
- Fruit juices
- Fruit leather strips
- Sports drinks
- Sweetened sodas, lemonade, and iced tea
Acne-Friendly Foods to Include
To keep adult acne under control, opt for whole foods that are lower on the glycemic index. Fresh fruits and vegetables, lean meats, and fish make great alternatives to high-GI foods. Incorporating these nutrient-dense options can help balance your skin from the inside out.
By making a few dietary adjustments and avoiding acne-triggering foods, you can support your skin health and reduce breakouts. For more tips on managing adult acne, explore our resources on diet, skincare, and lifestyle changes to achieve a clearer complexion.
More info on adult acne.
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