Did you know the main reason people go see a dermatologist is because of acne? This chronic inflammatory skin condition affects more than 90 percent of the world population, especially during their teenage years. I mean… because apparently, all other changes are not challenging enough…! But, is a plant-based diet good for acne skin?
But if only this could all just go away after our teen years, right? Maybe we’d be okay with that! However, for many people, that’s not the case. Adult acne can bigger problems than some occasional painful pimple. Not to mention the scars that so many of us have to deal with.
If you haven’t dealt with some very annoying acne as an adult, I’m sure you know a bunch of friends or relatives that have.
But what causes acne? Can we make it better by changing some of our daily habits? So many questions!
Does a plant-based diet help acne?
In this post, we will try to answer all of this and cover the most common questions about the subject. And, of course, we will share all the information you need to understand how a plant-based diet can help with acne. We have a lot to discuss, but first things first…
What is acne?
As we just mentioned, acne is the most common skin disease in the world. Who hasn’t had it, honestly? As you probably know, acne is an inflammatory skin disorder that causes spots and pimples on the body, especially on the face, neck, shoulders, and back.
What you maybe didn’t know is that it affects up to 50 million Americans yearly. While acne usually occurs during puberty since hormonal changes are the main source of it, it can happen at any age due to various factors.
A 2009 study showed that acne affects 85% of teenagers and also 42.5% of men and 50.9% of women between the ages of 20 and 30 years.
Many people picture acne as pimples, but in reality, acne appears in many different forms, such as:
- Whiteheads
- Blackheads
- Papules
- Pustules
- Nodules
- Cysts
All of these are part of what we call acne vulgaris, which is just the medical name for common acne. But there are other rare and specific types of acne, such as:
- Acne cosmetica
- Rosacea
- Acne fulminans
But don’t worry too much about this. Acne vulgaris (common acne) represents 99% of the cases!
Is acne a disease?
Yes. Acne is a skin disease that usually occurs when your hair follicles become clogged with oil and dead skin cells. We will go into more detail about this in a bit. Acne, however, is not a serious disease, although it can be persistent for some people and last for years.
Acne can also cause skin scars and be a very hard issue for a person’s self-esteem. It’s not uncommon for people who suffer from severe acne to feel deeply affected by it for its negative impacts that can affect their lives and moods.
Even though some lifestyle changes might be very helpful for easing acne, it’s good to seek professional help if acne is something problematic for you, especially if you are feeling emotionally distressed by it.
Can acne be caused by stress?
You have probably heard that increased stress can be a major factor for greater acne severity and yes, that seems to be true. Which is why acne can become a vicious cycle for some people who suffer from it.
How does stress affect acne?
A 2018 study focused on 144 female students aged between 22-24 has proven the correlation between acne and stress. One of the study conclusions is that in adult women with acne, chronic stress increases the secretion of adrenal androgens and results in enlarged sebaceous glands. Besides that, the study also points out that psychological stress related to acne could delay wound healing, which could affect the repair of acne lesion.
Is acne contagious?
Many people think this may be true, but it is not. Acne is not a contagious disease. Despite being the most common skin disorder in the world, acne is still surprisingly misunderstood.
Most people don’t understand how acne occurs or how to deal with it. Even doctors have different approaches to it and there is no such thing as the perfect treatment that they all agree upon. But, of course, there are many things you can try to ease this issue.
We will answer questions such as “Can a plant-based diet help with acne?” in this post, but we want to clarify a few things before we discuss that. It’s crucial to understand what acne is and how it happens before looking for a solution.
That’s why I wanted to cover a few basic concepts before we dive into how a plant-based diet can ease acne…
What causes acne? Is acne a bacteria?
Acne is not a bacteria and it is not an infectious disease. The inflammation that occurs with acne is because of hair follicles and oil-producing (sebaceous) glands of the skin. With that being said, bacteria can play a big role in the inflammatory lesions, yes.
Our skin naturally contains bacteria. During puberty, we have much more of it but we will always carry some natural bacteria, though the amount can differ from person to person. Some acne lesions can happen due to an “acne bacteria”, one that is called Propionibacterium acnes (P. acnes).
P. acnes bacteria
This P. acnes bacteria is not something you can “cure” since it naturally lives on the skin as we mentioned, although some people may have more of it than others. However, it is important to remember that not all skin bacteria cause pimples and that the “acne bacteria” alone does not cause acne either. It’s just part of the inflammation process.
The acne process starts when dead skin cells get clogged up in your pores. When this happens, the natural skin oil (sebum) also builds up in your pores. A growing hair might get in this plug too, along with dirt.
This results in an anaerobic environment, which means there is no oxygen in the pore… and guess what? The bad news is that P. acnes grow and thrive in this kind of environment!
Naturally, then, the pore starts to swell and a pimple will appear on your skin due to this inflammatory process.
Is acne itchy?
As if the pimple on our face wasn’t annoying enough, sometimes acne can be very painful and uncomfortable.
Are you dealing with itchy acne? It is normal to have inflammatory acne feel itchy, but it is not that common and sometimes it requires special attention.
In some cases, it might actually be a good sign, a sign of healing. But in other cases, acne will be itchy because of skin dryness or other factors such as excessive heat and sweat.
If you’re dealing with acne with a skincare regime, pay attention to see if you’re not having any allergies from your skin products. The most important thing? And also the hardest piece of advice… Resist the urge to itch! Do not scratch your skin! And make sure you don’t over-wash your skin either.
Most likely, the frequency and duration of itchy acne are rare and brief. If that’s not the case for you and your breakouts are uncomfortable, the best thing to do is consult with a dermatologist. Many other skin diseases might look like itchy acne but could be something different or more serious, such as rosacea or furuncles.
Is acne genetic?
Is acne genetically inherited? This is a very common question. While acne is such a common disease, the upsetting part is that little is known for certain. Some hypotheses, however, do have more support than others.
In a 2016 study, scientists from Yale have made a huge discovery on this topic. They took blood samples of 3 individuals suffering from a rare form of acne and discovered that all their samples had mutations within one specific gene: the gene NEK9, that causes a defect in hair follicles:
“We know that all acne is dependent upon hair follicles,” said senior author Dr. Keith A. Choate, associate professor of dermatology. “We found that in the setting of NEK9 mutation, hair follicles go from producing normal hair to producing giant blackheads and cysts.”
Nevus comedonicus
Although this study is focused on a specific and rare type of acne, called Nevus comedonicus, it’s still a good example of how genetics can be related to acne. It’s something that can help scientists come up with effective treatments for people suffering from acne.
Also, a meta-review from 2013 of many different studies investigating how genetics is linked to different types of acne. They concluded that the heritability of acne is almost 80% in first-degree relatives.
This means that if your parents had acne, chances are high that you probably get this from them. The review also shows us that acne occurs earlier and is more severe in those with a positive family history. Yep… we can blame our parents. It sure runs in the family.
Acne and birth control
Most of us have experienced acne during our teen years. As teenagers, acne is a more common problem for men than in women, but adult acne (20-plus age) is more common in women.
But how is acne and birth control related?
A lot of women are used to taking birth control as adults and it’s not uncommon to see that some of them might experience terrible acne if they decide to stop taking it. This happens a lot.
Can birth control pills cure acne?
While every woman is a unique case it is true that “oral contraceptive pills and antiandrogen therapies might rival antibiotics in acne treatment efficacy.” Again, this is not something that will work for every woman but it may help people dealing with severe acne.
If your case is severe, please make sure you see a responsible doctor. But also try to make small changes in your life towards a healthier lifestyle and see if you feel any positive difference too.
We, of course, believe in the power of a balanced whole food plant-based diet and you will soon see why.
Does a plant-based diet help acne?
People struggling with acne are always searching for an effective way to clear their skin. One of the most discussed topics around it is whether a healthy diet can have a direct impact on acne and breakouts.
We all know that a whole foods plant-based diet can be an amazing option for our health overall, but… We are here to answer your questions on how a plant-based diet can help clear acne.
Can a plant-based diet clear acne?
Is a plant-based diet good for acne skin? Some studies have shown that a diet rich in fruits and vegetables and low in processed and refined products clearly have an association with less acne. These low-glycemic-load diets are exactly what a whole food plant-based diet looks like!
Diets that do not rely on whole foods and that are rich in refined products are considered pro-inflammatory – which of course is pro-acne. Most people don’t come near to eating enough vegetables and fruits on their diet. That’s something that changes when they make the transition for a healthy plant-based diet.
What foods trigger acne?
While there isn’t a clear cause-and-effect explanation on this, there is a lot of research out there that associates certain foods with acne. These studies can help us understand a bit about the foods we should avoid.
One of the most known discussed topics among people suffering from acne is the link between acne and dairy consumption. As you probably know, plant-based diets exclude all animal products which means dairy is not a part of it!
The Dairy effect
Some researchers have concluded that dairy products clearly have an impact on acne skin. As a matter of fact, when talking about milk, this study said that milk is “nature’s perfect food for the creation of acne”. They also mention that “high glycemic load foods, a major part of the Western diet, are the co-conspirators”.
This conclusion is because dairy induces increased amounts of IGF-1 and insulin in our bodies. The production of IGF-1 and insulin is linked to androgens, like testosterone. Testosterone naturally increases the body sebum (oil) production, which, as we all know by know increases… acne!
This link between acne and dairy is still something that researchers are trying to understand more and more, but it certainly seems to make a difference. This 2018 review of 9 different studies in 71,819 people confirms that. They confirm that “any dairy, such as milk, yogurt, and cheese, was associated with an increased OR for acne in individuals aged 7–30 years”.
A Real Life Testimonial- Ditching Dairy
It’s not uncommon to see people talking about how cutting out dairy made a huge difference in their struggle with acne.
For example, this article from Women’s Health Mag, a personal essay. The author mentions having previously accepted that she would have acne forever… until she went-dairy free.
I have been mostly dairy-free for a little over two years now, and I’m still amazed by the fact that, after having at least one pimple on my face at all times while consuming a dairy-filled diet, I now very rarely ever suffer from cystic acne.
Another example:
The author of this Vogue article claims that his adult acne “vanished in under a month” after cutting dairy off his diet. A dermatologist explains why her patients feel the difference and why this makes so much sense:
New York-based dermatologist Ellen Marmur’s patients have also seen the benefits of cutting out dairy. “Food sensitivities are intimately connected to your skin,” she said. “Swelling and inflammation of the GI tract and its surrounding interstitial fluid can cause acne and other rashes like rosacea.”
What foods are bad for your skin?
Well, dairy, of course, should probably be on the top of the list but I guess it already is, right? Great news for us that follow a plant-based diet!
However, it is completely possible to eat unhealthy foods in a plant-based diet too… if you’re not focusing on a whole-foods plant-based diet! So how can a plant-based diet ease acne?
For good health and clearer skin, you should avoid highly processed foods, like some frozen plant-based meals and store-bought sauces. It’s important to keep track of your simple carbohydrates too, foods rich in sugar and flour, such as vegan cookies or cakes.
What foods help clear up acne?
We have heard it many times before, and it’s true: a healthy, balanced plant-based diet can be key to a healthy body and, of course, healthy skin.
And because we want you to feel your best with a plant-based diet, we are here to show you some simple changes that you can begin to make on your diet today. We want to make sure you’re eating the best possible plant-based options.
Diet changes can be the healthiest way to achieve better skin and I hope you get to see the results with a plant-based diet. I’m sure you will stick to it once you find out how good it can be.
For clearer skin, you want to avoid high G.I. (Glycemic Index) foods. That means you should try to only have refined foods and baked sweets occasionally.
For your everyday routine, the best choice you can make is opting for medium to low G.I foods. We’re talking about foods that will release sugar more slowly in your body. So if you’re looking for plant-based foods to eat for healthier skin, make sure you include all options below:
- Brown rice
- Beans, lentils, chickpeas, peas…
- Quinoa
- Oats
- Whole Grain bread
- Fruits (like pears, plums, berries, oranges, peaches…)
- Veggies (like spinach, broccoli, carrots, kale, brussels sprouts…)
These foods are all super high in fiber. Because of that, they are amazing options for your body to regulate insulin (which is known to stimulate hormones that trigger acne).
Can acne scars go away?
It’s hard to see a pimple and resist the urge to poke it. But that’s a very bad idea as it will only worsen the inflammatory process. Besides, it can leave you with a scar that would never have happened if you’d resisted this urge.
But even if you have not had acne in a while, you may have scars to remember you that they were there in the past… which can be very annoying, to say the least. This is a sensitive subject for many people.
Can acne scars be healed?
Although acne scars won’t naturally go away – since they’re the result of poor healing in the past – there are many treatments available for this. Sometimes a skincare regime prescribed by the dermatologist will do the trick if you stick to it. But if that doesn’t help, you can always discuss some other methods, such as chemical peels and lasers.
This a decision that can only be made by you and your doctor. We just want to let you know that there are options out there if this is something that truly bothers you.
Is acne curable?
While acne is the most common skin disorder, there is no such thing as a “cure” for it. However, it can be successfully treated, yes!
And if you’re still asking yourself – is a plant-based diet good for acne skin? – the answer is: Yes!
Most people find that acne does get better by making diet changes (and finding the right skincare treatment routine). As you know by now, a plant-based diet can help ease acne for many reasons. Mainly because it’s low in sugar, high in fiber, and packed with tons of anti-inflammatory nutrients and vitamins. There are so many amazing healthy plant-based foods that can be part of your routine. They will make a huge impact on your health!
Make a Change
If you aren’t already following a plant-based diet, this change will probably be of great help. If you already are eating plant-based foods only, then make sure you are including all the foods you need to optimize your health. Try to cook more at home and include a variety of fruits and vegetables in every recipe you make! There are so many benefits you can get from doing this, and clearer skin might be one of them!
We hope you do and feel better each day on a plant-based diet!
If you’re interested, we do have some posts on the blog that can help you create beautiful healthy plant-based meals for clearer skin.
Click to read… WHAT CAN YOU EAT FOR LUNCH ON A PLANT-BASED DIET? >>CLICK HERE!
