Wondering if foods can cause acne and which foods are the usual acne culprits? We’re here to help, because we think it’s high time we break up with adult acne instead of breaking out! Those pesky little pimples can be more stubborn than our 13-year-old selves, and unfortunately, it’s not just something that happens when we are in our teens.

Adult acne is acne that occurs after the age of 25. The same factors and foods that cause acne (for the most part) in younger years play a big part in adult acne. These main contributors can be put into four main categories: excess oil production (hormones and stress), clogged pores, bacteria, and inflammation (mostly from diet and genetics).

We’ve put together a handy little guide for acne prevention, the best foods for acne, the best foods for skin health and foods to avoid or minimise if you struggle with breakouts. So, if you’re ready to discover the best foods for acne prevention, keep reading!

What Foods Cause Acne?

The correlation between diet and acne, and foods for skin health have been studied in depth by many researchers over many different corporate and independent studies. A study by French researchers found foods that cause acne in teens, such as milk, chocolate, fatty/oily foods or sugary drinks can still trigger acne in adults too. The reasons behind such foods causing acne has to do with the hormones, insulin levels and sebum they produce, in other words, they increase your chances of acne breakouts. So if you struggle with breakouts, take notes, these are some foods to avoid with acne.

Foods To Avoid with Acne

While there are a fair few foods to avoid for acne, we put together the top 5 culprits:

1. Sugar - limit sugary foods and drinks to limit chances of breakouts.

2. Dairy - limit milk and cheese intake or substitute with non-dairy alternatives. Dairy is a known culprit for causing those pesky pimples.

3. Refined grains - pasta, white flour and cereal are the main culprits to reduce in your diet.

4. Fast food - fast foods are often deep fried (not the good kinds of oils or fats) limit these foods or choose a more nutritional option where you can.

5. Alcohol - we’re all for a glass of red here and there, but excessive amounts of alcohol is one to avoid for acne prevention.

The Best Foods for Skin Health

While it’s important not only to drop our intake of foods that cause breakouts, we also need to fill our bodies with nutritional and acne-fighting foods for healthy skin. These nutritional foods are going to decrease your chances of acne breakouts, support your body in managing inflammation, as well as increasing antioxidants and collagen production. Watching your diet is one of the best ways to support acne naturally with a food-as-medicine approach. Here’s our favourite acne-fighting foods.

1. Omega 3s - Omega 3s have wonderful anti-inflammatory properties. Foods such as salmon, fish, oysters, flax seeds and chia seeds will all help to decrease inflammation which can cause acne. Omega 3s are known to be great food sources for skin health and acne prevention.

2. Fruits & Vegetables - Fill your plate with colourful vegetables and fruits, the larger variety of colours means a larger range of nutrients and acne-fighting antioxidants. Fruits and vegetables are also high in fibre which improves gut microbiota, this is the bacteria in our gut that assists the digestive system in eliminating toxins. Can’t find enough time to get those greens and reds in? Try Acai Berry Blend and Super Greens + Reds for a boost of acne-fighting nutrients from a wholefood blend of 23 nourishing greens & reds to support gut wellbeing, acid-alkaline balance and antioxidant protection.

3. Zinc, Vitamin C + silica - Foods high in these nutrients will assist in skin repair. It’s actually the reason why we put non-synthetic zinc, silica and vitamin C in Collagen Beauty powders for specific skin, hair and nail benefits.

4. Collagen - Speaking of collagen, upping your intake of collagen will assist in skin repair and gut wellbeing. As you age, the collagen content in your skin decreases each year, so taking a collagen supplement like Collagen Beauty with collagen peptides, non-synthetic sources of zinc + vitamin C will promote that precious skin healing. There’s a reason the likes of Kendall Jenner and Jennifer Anniston swear by collagen, it’s a great supplement for healthy glowing skin.

5. Beta carotene - foods high in beta carotene (yellow, orange and green leafy fruits and vegetables) will help in reducing inflammation and encourage cell turnover. Foods that promote cell turnover are the best foods to eat for acne prevention and healthy skin.

6. Selenium - foods with selenium (garlic, eggs, brown rice, tuna, salmon). Selenium helps the body produce a special enzyme that combats inflammation. It also works to protect other skin-supporting antioxidants.

7. Water - Drinking at least 2L of water a day reduces toxins and aids in acne prevention due to the extra hydration water provides. Staying hydrated is essential for great skin as it’s our biggest organ, so why not give it the respect it deserves!

8. Beauty sleep - Last but not least, get those beauty sleep hours in. While this may not seem like a food tip, it is, let us explain. The foods you eat directly impact how you sleep, processed foods can often lead to broken sleep. By eating a balanced diet with great nutrition, you are giving yourself a far better chance of getting a good night's beauty sleep and increasing the chance of acne prevention!

Get more skin-supporting foods and nutrients into your diet with Nutra Organics

Super Greens + Reds & Acai Berry Blend Include the Best Foods for Acne

Super Greens + Reds is great for bolstering your body with acne-fighting nutrients, with a wholefood blend of 23 nourishing greens & reds to support immunity, gut wellbeing, energy, acid-alkaline balance and antioxidant protection. The larger variety of colours in fruits and vegetables means a larger range of nutrients and acne-fighting antioxidants. As well as fruits and vegetables being high fibre foods that improve gut microbiota; the bacteria in our gut that assists the digestive system in eliminating toxins.

Acai Berry Blend is high in antioxidants and antibacterial and anti-inflammatory properties which have been proven to help keep acne at bay. Our blend combines 6 super berries plus sweet mango and beetroot to bring you a delicious and potent nutritional burst, which can be easily and deliciously added to your daily routine. Acai Berry Blend is great for contributing to immunity, collagen formation and glowing skin.

Beauty Collagen to Aid Acne Fighting Foods

Collagen Beauty is a natural formulation with VERISOL® Bioactive Collagen Peptides (NATICOL® in Marine Collagen Beauty) to support the structural integrity of skin and decrease skin aging factors after 8 weeks of use, supporting skin quality of the entire body and smoothing skin wrinkles from within. Collagen plus the addition of wholefood vitamin C, zinc and silica promotes skin healing, antioxidant protection and gut wellbeing.

Trying to decide which collagen is right for you? Our original unflavoured Collagen Beauty is versatile and can be added to anything from coffee, tea, smoothies, soups, baking and more. Alternatively, you can add our collagen flavours into water or into your coffee, you’ll never miss your daily dose again with so many versatile options.

If you’re lacking any ideas on how to incorporate some of these foods and products into your diet, check out our recipes online. Remember, there are no quick fixes when it comes to skin health, it’s helpful to see your skin as a lifelong friend, treat her with care, respect and allow it time to rest and heal as you feed that close friend nutrition that can support an acne free face in time.

~This blog is for informational purposes only, regardless of the advice of holistic health practitioners.This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. Please obtain medical advice relevant to your particular circumstances from your health professional.