How to clear acne naturally with food

What is the root cause of acne?

Based on the latest scientific evidence, chronic inflammation is believed to be the root cause of acne, not bacteria, as is commonly believed. In fact, acne is classified as a chronic inflammatory disease. Many things can cause chronic inflammation and they primarily stem from our diet and lifestyle. Namely, nutrient deficiencies, a pro-inflammatory diet, gut dysbiosis, hormone imbalance and stress. Overly harsh skincare can also disturb the skin.

What should we be eating for good skin?

In general, fibre-rich foods such as vegetables, fruit and beans, aid in regularity, hormone balance and ultimately give you clearer skin.

We all need to eat colourful veggies, however, when it comes to acne-prone skin dark leafy greens (such as kale, rocket and broccoli) as well as bright orange veggies (such as carrot, pumpkin and butternut squash) may be especially beneficial.

Omega-rich foods such as wild salmon, anchovies, sardines and flaxseed are also very important, as it has been shown that acne patients are commonly deficient in this critical, inflammation-lowering nutrient.

You also need to support a healthy gut microbiome, which we now know significantly influences the skin. Add in fermented foods like sauerkraut or kimchi and consider taking a probiotic supplement.

What are the foods that trigger acne and do you have any advice for cutting down on them?

Dairy products and refined sugar/refined carbohydrates are the two foods most well-known in scientific literature to be linked to acne. There are plenty of delicious dairy-free options out there now such as almond milk, coconut yoghurt, or nut-based cheeses. Using dairy-free alternatives, instead of just eliminating it, makes the transition easier.

For refined sugar, thankfully, many brands now offer low-sugar options or even better, low-glycemic sweeteners, like monk fruit. Instead of thinking about eliminating sugar completely, think about upgrading it.

Try making healthy banana ice cream where you simply peel, chop and freeze some bananas overnight, then combine them with vanilla extract, cocoa powder, protein or collagen powder and almond butter in the blender. This makes a delicious and good-for-your-skin soft-serve ice cream. Or, for a healthy snack, you could try stuffing nuts or nut butter into dates, or have a couple of pieces of a dairy-free 85% dark chocolate bar - bonus points if it's sweetened with monk fruit!

Vegetable oils like corn, soya, or grapeseed, can also be problematic as they are rich in omega-6 fatty acids which can promote inflammation in the body if consumed in high amounts. Replace them with extra virgin olive oil for dressings or low-heat preparations and cold-pressed avocado oil or coconut oil for higher-heat cooking. You could even use animal fats, like beef tallow or duck fat.

What should we be looking out for on food labels?

Most of the food you eat should come without ingredient lists, meaning fresh produce, nuts, grains, seeds, eggs and animal products. Ideally, choose organic produce, grass-fed meats, pasture-raised poultry and eggs and wild seafood.

For packaged foods, look for those that are made primarily with whole ingredients (think crackers made from nuts and seeds, versus flours or ingredients you can't pronounce). Avoid products with unnecessary added sugar, for example, some tomato sauces and salad dressings have added sugar, while others don't.

What are your top lifestyle recommendations an acne sufferer can make to heal their skin?

Learn how to manage your stress. We now know that mental stress disrupts the makeup of the gut microbiome and the health of the gut lining, which creates inflammation in the body and can ultimately trigger breakouts. Research also shows that stressful thoughts can make your skin more oily. So find some activities you can build into your daily routine to help you unwind, such as yoga, meditation, walking, exercise, or breathwork.