Diets That Assist With Acne
Zone Diet
The Zone Diet's low-glycemic approach may help reduce acne by controlling insulin and IGF-1 levels, which influence sebum production and follicular keratinization. By avoiding high-glycemic foods that spike insulin, the diet may reduce the hormonal cascade that promotes acne formation. The anti-inflammatory effects may also reduce the inflammatory component of acne lesions.
Key foods: Lean fish like cod and halibut, skinless chicken breast, egg whites, non-starchy vegetables like broccoli and spinach, berries, olive oil, walnuts
How does Zone Diet assist with Acne: Low-glycemic carbohydrates prevent insulin spikes that increase IGF-1 and androgens, both of which stimulate sebaceous gland activity and sebum production. Reduced insulin also decreases inflammation and the production of pro-inflammatory cytokines that contribute to acne lesions. Omega-3 fatty acids may reduce inflammatory acne through their effects on leukotriene production.
South Beach Diet
The South Beach Diet may improve acne by eliminating high-glycemic foods that spike insulin and insulin-like growth factor-1 (IGF-1), both of which stimulate sebum production and inflammation in skin. The diet's anti-inflammatory properties and emphasis on omega-3 fats may further reduce acne severity. Studies suggest low-glycemic diets can reduce acne lesions by 30-50%.
Key foods: Fatty fish like salmon, eggs, leafy greens like spinach and kale, nuts including almonds and walnuts, legumes, olive oil, low-fat dairy, colorful vegetables
How does South Beach Diet assist with Acne: By eliminating refined carbohydrates and sugars, the diet reduces insulin and IGF-1 levels, which decreases sebaceous gland activity and sebum production. Lower insulin levels also reduce androgen production, which is a key driver of acne. The omega-3 fatty acids from fish have anti-inflammatory properties that reduce the inflammatory component of acne lesions, while antioxidants from vegetables help combat oxidative stress in skin tissue.
Intermittent Fasting
Intermittent fasting may improve acne by reducing insulin and IGF-1 levels, which are known to stimulate sebum production and promote inflammation in skin follicles. The reduction in meal frequency and emphasis on whole foods minimizes blood sugar spikes and reduces the glycemic load that can exacerbate acne. Some individuals report clearer skin with IF, though research is limited and results vary.
Key foods: Fatty fish like salmon and sardines, leafy greens like spinach and kale, nuts like walnuts and almonds, seeds like flaxseeds and pumpkin seeds, berries like blueberries, legumes like lentils, olive oil, non-starchy vegetables like broccoli
How does Intermittent Fasting assist with Acne: Lower insulin levels from fasting reduce IGF-1 production, which decreases sebaceous gland activity and sebum production that can clog pores and promote acne. The anti-inflammatory effects of IF reduce systemic inflammation that contributes to inflammatory acne lesions. Additionally, improved insulin sensitivity and stable blood sugar levels during eating windows prevent the hormonal fluctuations that can trigger acne breakouts.
Raw Food Diet
The Raw Food Diet may improve acne by eliminating dairy and processed foods that can trigger hormonal fluctuations and inflammation. The high intake of antioxidants and anti-inflammatory compounds supports skin health. However, high fruit consumption could potentially affect blood sugar and insulin levels, which may influence acne in some individuals.
Key foods: Raw leafy greens, raw berries, raw carrots, raw cucumber, raw pumpkin seeds, raw walnuts, raw turmeric root, raw papaya
How does Raw Food Diet assist with Acne: The elimination of dairy removes hormones and growth factors that can stimulate sebum production and inflammation. High antioxidant intake from raw produce reduces oxidative stress and inflammation in skin tissue, while zinc from raw seeds and nuts supports skin healing and may reduce acne lesions.
Whole30
Whole30 eliminates dairy and added sugars, two dietary factors strongly linked to acne development through hormonal and inflammatory pathways. The removal of high-glycemic foods reduces insulin and IGF-1 spikes that stimulate sebum production and inflammation in skin. The nutrient-dense whole foods provide vitamins A, E, zinc, and omega-3 fatty acids that support skin health and reduce inflammation.
Key foods: Wild-caught salmon and sardines, grass-fed beef liver and other organ meats, eggs, sweet potatoes, carrots and other orange vegetables, leafy greens, berries, pumpkin seeds, walnuts
How does Whole30 assist with Acne: By eliminating dairy, Whole30 removes hormones and bioactive molecules that can stimulate sebaceous glands and increase sebum production. The elimination of added sugars and high-glycemic foods reduces insulin and IGF-1 levels, which decreases androgen production and sebaceous gland activity. Additionally, the anti-inflammatory omega-3 fatty acids and antioxidants from whole foods reduce inflammatory acne lesions by modulating inflammatory cytokines and oxidative stress in the skin.
Elimination Diet
The Elimination Diet addresses acne by removing dairy and high-glycemic foods that increase insulin and IGF-1 levels, key drivers of sebum production and inflammation in acne. By eliminating processed foods, sugar, and common allergens while emphasizing low-glycemic, anti-inflammatory whole foods, the diet helps regulate hormones and reduce skin inflammation. Many people see significant improvement in acne within 6-8 weeks of eliminating trigger foods.
Key foods: Wild-caught salmon, leafy greens like spinach and kale, blueberries, sweet potatoes, quinoa, pumpkin seeds, olive oil, carrots
How does Elimination Diet assist with Acne: Dairy proteins and high-glycemic foods increase insulin and IGF-1 levels, which stimulate sebaceous gland activity and increase sebum production. These hormones also promote inflammation and follicular hyperkeratinization, leading to clogged pores. The diet's anti-inflammatory foods and stable blood sugar levels reduce these hormonal triggers while providing zinc and omega-3s that support skin health.
Paleo Diet
The Paleo Diet may improve acne by eliminating high-glycemic foods and dairy, both strongly linked to acne development through insulin and IGF-1 pathways. The diet's low glycemic load reduces insulin spikes that stimulate sebum production and androgen activity. The anti-inflammatory nature of the diet and abundance of skin-supporting nutrients like zinc, vitamin A, and omega-3s further support clear skin.
Key foods: Wild-caught fish rich in omega-3s, grass-fed liver high in vitamin A, pastured eggs, pumpkin seeds and oysters for zinc, leafy greens, berries, sweet potatoes, avocados
How does Paleo Diet assist with Acne: Elimination of high-glycemic grains and refined sugars reduces insulin and IGF-1 levels, which decreases sebaceous gland activity and keratinocyte proliferation that contribute to acne formation. Removal of dairy eliminates hormones and bioactive peptides that stimulate sebum production and inflammation. The high intake of omega-3 fatty acids and antioxidants reduces inflammatory mediators involved in acne lesion development.
Vegan Diet
Vegan diets may improve acne by eliminating dairy products (strongly linked to acne through hormones and growth factors) and reducing high-glycemic foods when focused on whole plant foods. The diet's anti-inflammatory properties and high antioxidant content may reduce sebum production and inflammation in sebaceous glands. However, benefits depend on avoiding high-glycemic vegan processed foods and ensuring adequate zinc and omega-3 intake.
Key foods: Pumpkin seeds and hemp seeds (zinc), leafy greens, berries, walnuts and flaxseeds (omega-3), tomatoes (lycopene), sweet potatoes, green tea, probiotic-rich fermented foods
How does Vegan Diet assist with Acne: Elimination of dairy removes hormones, growth factors (IGF-1), and bioactive molecules that stimulate sebaceous gland activity and increase sebum production. When focused on low-glycemic whole foods, the diet reduces insulin and IGF-1 spikes that promote inflammation and hyperkeratinization of hair follicles. Anti-inflammatory compounds and antioxidants reduce inflammatory acne lesions, while improved gut health may reduce systemic inflammation contributing to acne.
Low-Carb Diet
Low-carb diets can significantly improve acne by reducing insulin and insulin-like growth factor 1 (IGF-1) levels, which are key drivers of sebum production and inflammation in acne. By eliminating high-glycemic foods and sugars, the diet reduces hormonal fluctuations that trigger breakouts. The anti-inflammatory nature of the diet further helps reduce acne severity and frequency.
Key foods: Fatty fish like salmon, eggs, leafy greens like spinach, cruciferous vegetables, olive oil, avocados, nuts like almonds, grass-fed beef
How does Low-Carb Diet assist with Acne: High-carbohydrate diets spike insulin and IGF-1, which stimulate androgen production and increase sebaceous gland activity, leading to excess sebum and clogged pores. Low-carb diets normalize insulin levels, reducing androgen stimulation of oil glands. The anti-inflammatory omega-3 fatty acids and antioxidants from vegetables reduce inflammatory acne lesions and support skin healing.
Atkins Diet
The Atkins Diet may improve acne by eliminating high-glycemic foods that spike insulin and insulin-like growth factor 1 (IGF-1), both of which stimulate sebum production and inflammation in skin. By removing sugar, refined carbohydrates, and maintaining stable blood sugar levels, the diet addresses hormonal triggers of acne. Many individuals report clearer skin within weeks of adopting a very low-carb approach.
Key foods: Fatty fish like salmon and sardines, pasture-raised eggs, grass-fed beef, leafy greens, cruciferous vegetables like broccoli, avocados, olive oil, nuts like walnuts
How does Atkins Diet assist with Acne: High-glycemic carbohydrates trigger insulin spikes, which increase IGF-1 and androgen production, both of which stimulate sebaceous gland activity and keratinocyte proliferation in hair follicles. By maintaining low, stable insulin levels through carbohydrate restriction, the Atkins Diet reduces these hormonal signals, decreases sebum production, reduces inflammation, and minimizes the conditions that promote acne development.
Ketogenic Diet
The ketogenic diet can significantly improve acne by eliminating high-glycemic carbohydrates and sugars that spike insulin and IGF-1, both of which stimulate sebum production and inflammation in skin. The diet's anti-inflammatory effects and hormonal balancing properties address the root causes of acne rather than just symptoms. Many individuals report clearer skin within weeks of starting the diet.
Key foods: Fatty fish like salmon and sardines, avocados, olive oil, leafy greens, cruciferous vegetables, eggs, nuts like almonds and walnuts, full-fat Greek yogurt
How does Ketogenic Diet assist with Acne: High-glycemic carbohydrates trigger insulin and IGF-1 spikes, which stimulate androgen production, increase sebum production, and promote inflammation and hyperkeratinization of hair follicles—all key factors in acne development. By eliminating these carbohydrates, the ketogenic diet reduces insulin and IGF-1 levels, decreases sebum production, and reduces inflammation. The high intake of omega-3 fatty acids further reduces inflammatory mediators that contribute to acne lesions.