Let's Talk Diet
Before we talk skin, let’s talk diet and the not-so-sweet relationship between food and inflammation. Here’s the deal, what you eat doesn’t directly cause acne, but certain foods can make it worse if they trigger inflammation in your body. Inflammation is your body’s natural response to things it sees as threats, think of it as your body’s built-in defense system. When you get a cut or catch a cold, your immune system jumps into action, sending white blood cells to fight off the issue. That’s called acute inflammation; it’s short-term, necessary, and usually a good thing. But there is a second form of inflammation, called chronic inflammation, which is triggered by unwanted substances in the body, such as toxins from cigarette smoke, too much sugar, certain foods, or even excess body fat. Over time, this kind of internal stress can mess with everything from your heart health to, yep, your skin.
Chronic inflammation can interfere with hormones, disrupt your gut health, and trigger excess oil production a.k.a the perfect cause for breakouts. That’s why what you eat and how you treat your body on the inside, will show up on the outside. Understanding inflammation is one of the biggest game-changers when it comes to managing acne.
Dairy is a big player. While not everyone reacts the same way, multiple studies have found a link between dairy and increased acne. Experts share it might be due to the hormones naturally present in milk or the way dairy affects insulin levels. If you’ve ever felt like your breakouts get worse after a pizza night, you’re likely not imagining it.
Sugar and high-glycemic foods (think: white bread, pasta, soda) are rapidly digested and absorbed, leading to a quick rise in blood sugar levels, which might ramp up oil production and clog your pores. Over time, this can lead to more inflammation and more breakouts. Unfortunately, the same goes for heavily processed snacks and fast food.
If you want to get even more into depth, we can talk about the role that gluten plays with inflammation and acne. For most people, gluten (a protein found in wheat, barley, and rye) isn’t a big deal. But for others, especially those with sensitivities or underlying gut issues, it can trigger a super high inflammatory response in the body. Some studies suggest that gluten can mess with your gut lining, which affects your immune system and can show up on your skin in the form of breakouts, redness, or irritation. I’m not telling you to go on a full gluten-free diet, unless you have a legit reason, but if you’ve tried everything and your skin’s still flaring up, experimenting with a low-gluten diet might be worth a shot.
Food sensitivity tests can be a game-changer when it comes to figuring out what’s secretly fueling inflammation in your body. These tests, usually done through blood or stool samples, help identify your specific food intolerances, not just the usual suspects like dairy or gluten. I personally went to Dr. Katherine Erlich, a holistic doctor in Franklin, Michigan, who helped me understand what my body was reacting to. But you don’t necessarily have to see a specialist to get started—your primary care doctor or an allergist can also guide you in the right direction. You can also order tests online to take at home, but i’ve never tried this!
You can spend hundreds on fancy serums and still face breakouts if your gut health is garbage. Inflammation will show up uninvited if you’re constantly fueling your body with processed snacks, sugar, and foods your body secretly hates (gluten and dairy). The good news? You have way more control than you think. Start paying attention to how your skin reacts to what’s on your plate. Your gut and your skin are way more connected than the skincare industry wants to admit. Eat clean, stay hydrated, and maintain a healthy balance. And don’t be afraid to play detective with your diet! What works for one person might not work for others. Clear skin is made from within!
