Oh, acne. It’s the eternal battle that men and women alike have been fighting with science and skincare. To some extent, our skin just can’t help it: perhaps we’re genetically prone to acne, or we have some hormonal acne kinks that need to level out. But even then, this battle for clear skin isn’t lost. The food we eat is an important part of preventing – and perhaps even reducing – acne.

As faithful fans of plant-based diets, we did a little digging into this and found the most beneficial plant-based foods to fight pimples, blackheads, and whiteheads. Read on!

Try incorporating these foods into your diet and see how they improve your complexion!

The dark green colour of these leafy vegetables means they’re packed with skin-beneficial nutrients, particularly vitamin A. You may have heard that this vitamin is an amazing antioxidant, but did you know it can also help control oil on the skin? One study even found that vitamin A reduced sebum production by 90 percent!

It’s no surprise that some researchers suggest vitamin A not just as an acne-preventing nutrient, but as acne treatment. There are in fact tons of vitamin A-based anti-acne products out there, most famously retinol serums. But before putting any of these products on your face, it’s best to build a foundation of health by eating green leafy veggies.

When talking of vitamins for the skin, we have to mention carotenoids, which are “provitamin A” or compounds that our body can turn into vitamin A. There are many kinds of provitamins, but the ones we need for a vitamin A boost can be found in orange and yellow vegetables.

I love this snippet from a carotenoid study: “[Carotenoids] have an anti-acne effect, as the normalization of the sebaceous glands, cleans the hair follicles and stimulates the exfoliation process of the epidermis.” That’s everything!

So if you’re looking to prevent breakouts or flare-ups, time to say “Hello, pumpkin!” Also welcome into your diet other carotenoid-rich foods such as carrots, squash, tomatoes, and cantaloupes.

Berries are known for their powerful antioxidants like vitamins A, C, and E. Antioxidants are compounds that fight cell-damaging molecules called free radicals or oxidants. These bad guys can age our skin cells and induce inflammation of our pores, especially when the pores already have sebum in them. So to help prevent inflamed skin, we want to load up on antioxidants.

Blueberries top many lists of antioxidant foods. One study even points out that anthocyanins – the compounds that give these berries their rich blue colour – are “one of the most powerful antioxidants.”

I also want to highlight the South Asian fruit called amla or Indian gooseberry. This fruit is jam-packed with vitamin C – just half a cup (100 grams) gives you twice the recommended daily value! I enjoy the taste of amla fruit in my oatmeal, as it adds a slightly sour, tart twist. But since it’s hard to get the fresh fruit in my city, I just buy amla powder. It’s fairly cheap and I only use 1 teaspoon a day.

“What does fermented food have to do with pimples?” you may ask. Well, it’s all about the beneficial bacteria in our bodies and how they promote a healthy microbiome in our gut. Yes, the gut as in our intestines and stomach. Let’s take a minute to unpack this.

All over our body – including in our gut – there is a natural community of microorganisms called the microbiome, a.k.a. microbiota, a.k.a microbial flora. Scientists have discovered that people who have a healthy and diverse microbiome in their gut tend to have less acne. But how?

There are several possible reasons for this. One is that if you have a nice balance of beneficial bacteria in your gut, your body is more able to fight inflammation overall. Another growing suggestion is that gut bacteria affects the production of substances that regulate brain activity, thus influencing our hormonal balance. Still another hypothesis is that good bacteria like Lactobacillus directly fight acne-causing microbes like C. acnes.

Such good bacteria are called probiotics, and they thrive in fermented foods like kimchi and sauerkraut. I’d also add kombucha to this list!

Note, however, that some people have high sensitivity to fermented products, which can cause adverse reactions. Before indulging in yummy ferments, make sure your body can tolerate them.

Seems like a lot of good stuff to give up, right? However, I think it shouldn’t be an instantly huge sacrifice.

Start by listening to your body. I’ve learned from dermatologists that if or when you get an acne breakout, you should take note of the foods and drinks you consumed that week. The more you observe this, the more likely you’ll find food items that seem to trigger or worsen the acne.

From there, you can practice avoiding those food triggers. Try saying no to that food item for a week or so, and observe how it affects the size or intensity of your flare-up.

Of course, all these dietary tips should go hand-in-hand with good hygiene and adequate sleep. And remember, the battle against acne isn’t won overnight – it’s a gradual process that needs patience and self-care. And likely some trial and error, too, but always be gentle about it. Your skin is worth the love and care you can give.

xx,

Judit

Related blog posts:

• Top 8 Vegan Foods for Amazing Skin
• 5 Easy Skincare Resolutions for Healthier Skin

Further reading:

• “Does diet really matter when it comes to adult acne?” – Harvard Health Publishing
• “Plant-Based Foods for Skin Health: A Narrative Review” – Journal of the Academy of Nutrition and Dietetics
• “Effects of Diet on Acne and Its Response to Treatment” – American Journal of Clinical Dermatology