Tag Archives: food

Acne Safe Foods

In our last post, we discussed the top foods that aggravate acne and those are: iodides and foods containing high amounts of androgens, such as peanut butter.  In today’s article, we will discuss which foods are acne safe and better choices for overall health.

It’s understandable that you may feel a bit frustrated after looking over the list of foods that should be eliminated or reduced if you have acne.  Don’t despair!  There are some really wonderful substitutes for you to begin enjoying right now.

Instead of using iodized salt, use Sea Salt, Uniodized salt or Celtic Salt.  My favorite salt brand is Redmond’s Real Sea Salt.  Substitute cow’s milk with unsweetened almond milk, cashew milk, coconut milk or rice milk.  *Be aware that some Almond Milk brands contain Carrageenan ( a seaweed derivitive used as a thicknener) which is a NO NO.  Always read the ingredient labels carefully! My favorite safe choice is Silk’s Unsweetened Vanilla Cashew milk.

If you enjoy fish, opt for fresh water varieties such as bass, trout and catfish.  If you like cheese, try a nut cheese instead.  For protein shakes, avoid whey and instead opt for pea protein, egg white powder and hemp.  Still check the ingredient labels though because sometimes manufacturers will add iodides and biotin.  A safe choice for protein shakes is: Vega Sport Performance and also Perfect Fit.

Stay away from the peanut butter and choose acne-safe nut butters such as Almond, Cashew, etc. My favorite non-gritty creamy smooth Almond butter is called ‘Barney Butter’.  It’s delicious!

For cooking & salad oils, swap out the peanut, canola and corn oil for extra virgin olive oil, grass-fed butter (Kerry Gold brand), coconut oil and avocado oil.  The best olive oil is California Olive Ranch brand.  It’s 100% real extra virgin olive oil.  Most olive oils on the market are actually cut with canola oil, soybean oil and rapeseed oil- all of which are high in Omega 6’s and are very inflammatory!

It’s a really good idea to look at your diet and cut way down on wheat and processed foods in general. These types of foods cause a lot of inflammation in the body and negatively affect good gut bacteria. Instead, enjoy more fresh veggies and some fruits.  Fruits are high in natural sugars, so you’ll want to consume fruit in moderation so you don’t raise your blood sugar levels too high.

In general, a low-glycemic diet with fresh organic vegetables, organic/grass fed meats & butter (or other safe protein choices if you’re Vegan) along with reducing (or eliminating acne trigger foods) is always a safe bet for better skin health and overall well-being.

*the information contained in this article is not meant to be a substitute for medical advice. Always consult your physician before starting any new diet/food plan.

The Top Foods That Aggravate Acne

Many individuals with acne don’t even think to consider that the foods they eat may be contributing to their breakouts.  In actuality, what you consume plays a huge role in how your skin behaves- good or bad.

The biggest nutritional culprits for triggering acne breakouts are iodides (and foods that contain them) and foods that are high in androgens.  Iodides irritate the follicle lining prompting inflammation resulting in breakouts to occur. Androgens stimulate the hormone testoterone which signals the sebaceous (oil) glands to start working overtime.  More inflammation + more oil = more acne.

If you are acne-prone, you should consider reducing the following in your diet:

-Iodized salt
-Milk (including organic and especially nonfat)
-Whey or Soy protein shakes and bars
-Soy (tofu, soy milk, tempeh, edamame, soy sauce)
-Seafood, Shellfish (shrimp, scallops, cod, lobster, etc.)
-Spirulina, Chlorella, Blue-Green Algae (found commonly in Green Drinks)
-Kelp, Miso Soup, Seaweed, Carrageenan, Seaweed Supplements
-Vitamins with iodides, kelp, potassium iodide, Vitamins B12 & B7 (biotin)

-Peanuts, Peanut Butter (peanuts are also very inflammatory besides being high in androgens)
-Peanut Oil, Corn Oil, Canola Oil
-Organ Meats including pate



In looking at these lists you may be wondering, “Well what CAN I eat???”  First, take a deep breath.  You don’t have to cut out these foods entirely.  However, if you have acne you should consider significantly reducing the intake of these foods in your diet.

In my next blog post, I will share which foods you can use as substitutes for those high in iodides and angrogens.  Until then, try to begin reducing some of the acne triggers foods listed above.