I thought it would be great to gather some facts about the connection between diet and skin health. The most important takeaway is this: there is no universal dietary advice for healthy skin. There are many studies on this topic, but their results are contradictory (due to small sample sizes, retrospective methods) and depend on numerous factors. If you suspect that a certain food affects your skin, the best way to find out is to eliminate it temporarily and monitor your reaction. Here are a few points that have a more or less reasonable evidence base.
Acne and Sweets
The connection between acne and sweets is often exaggerated (especially when people say that chocolate causes breakouts). However, sugar can be linked to acne formation in some individuals. Increased insulin levels in the blood raise the concentrations of insulin-like growth factor, which in turn boosts the production of androgens (male sex hormones). The receptors of the sebaceous glands, which are sensitive to androgens, start producing more sebum. This clogs the pores, and when bacteria join in, pimples form. This process starts when we eat high glycemic index foods (sweets, pastries). The body responds with an insulin spike, which can provoke new inflammations. Patients with acne who followed a low-glycemic load diet for 12 weeks reported a reduction in breakouts. However, the study had a small sample size of just 43 participants (all men).
Acne and Dairy
Acne is also often linked to dairy consumption. It’s important to understand that dairy products can indeed cause skin reactions in some people, but not in everyone. One large study found that people who frequently drank milk were 44% more likely to see a doctor for acne problems. But the methodology of this study is controversial – it was retrospective. This means the results were not measured directly – participants were simply asked to recall their diet, self-diagnose acne, and assess its severity.
Food and Chronic Skin Conditions
Food itself does not cause psoriasis, rosacea, or atopic dermatitis – they occur for other reasons. However, some people notice that certain “trigger” foods can exacerbate these conditions.
Psoriasis and Diet
Modern science believes that diet does not help alleviate psoriasis symptoms. However, sometimes a doctor may recommend a diet to a person with psoriasis to manage, for example, overweight or obesity. The National Psoriasis Foundation has a list of recommendations that they claim helps some people with psoriasis (key word: some). They advise excluding fatty red meat, refined sugars, dairy products, and highly processed foods. Instead, they recommend adding fish (tuna, salmon, mackerel, herring), nuts and seeds, fresh vegetables, and fruits. It sounds like general good dietary advice.
Rosacea and Food
Spicy or very hot foods can trigger rosacea flare-ups. The National Rosacea Society has compiled a list of potentially triggering foods based on patient stories: these include spinach, avocado, soy sauce, certain fruits, and alcoholic beverages.
Atopic Dermatitis and Food
Food cannot cause atopic dermatitis from scratch – there is only evidence that existing food allergies can worsen symptoms. This means that if you start eating a food you are already allergic to, you may experience itching and rashes. Common triggers for people with atopic dermatitis include milk and dairy products, peanuts, eggs, soy, wheat, and seafood.
Conclusion
While there is no one-size-fits-all dietary solution for healthy skin, monitoring your own reactions to certain foods and adjusting your diet accordingly can help manage skin conditions. Always consult with a healthcare provider or dermatologist before making significant changes to your diet.
Leave a Reply