This is a guideline only—I am not asking you to eliminate foods or food groups completely; I do suggest you cut back and moderate some food types. The “Try to Reduce” group has been proven to be a problem for most acne sufferers. I also know that some people have trigger foods such as citrus, but this is not across the board.
Sea Salt, Uniodized Salt, Celtic Salt
Almond Milk, Coconut Milk, Rice Milk
Pea Protein, Egg White Powder, Hemp – still check for iodides and biotin before buying (Vega Sport Performance Protein & Perfect Fit are a few safe ones.)
Fresh Water Fish – lake trout, bass, catfish
Almond Butter or other nut butters
Olive Oil, Butter, Coconut Oil
Try To Reduce:
Milk (including organic and especially nonfat)
Whey or Soy Protein Shakes and Protein Bars
Soy – e.g., tofu, soy milk, tempeh, edamame, soy sauce
Seafood, Shellfish e.g., cod, scallops
Spirulina, Chlorella, Blue-Green Algae
Kelp, Miso Soup, Seaweed, Seaweed Supplements
Vitamins with iodides, iodine, kelp, potassium iodide (also avoid Biotin and B12)
Foods High in Androgens
Peanuts, Peanut Butter
Peanut Oil, Corn Oil, Canola Oil
Organ Meats including patè
A well-balanced low-glycemic diet can support all aspects of health, including your skin.
The following supplements have been found to be useful in aiding your recovery from acne.
This form of zinc is the most bio-available form that acts directly as an anti-inflammatory. Many people with acne have low levels of zinc in their body. Supplementing with zinc has been shown to reduce the severity of cysts and inflamed lesions.
Omega 3 Fish Oils
Fish oil is a great anti-inflammatory and helps to alter sebum production; HOWEVER, only if it’s molecularly distilled or pharmaceutical grade. Unfortunately, many fish oil supplements are oxidized which actually creates more inflammation. So, only take it if you are sure about your source. I recommend Nordic Naturals Ultimate Omega.
These are good bacteria that colonize the digestive tract and the skin. They can help people who have been on long-term antibiotics (both oral and topical). These good bacteria compete with the pathogenic bacteria and can help improve the incidence of breakouts. I recommend Align.