Foods That Can Affect Acne

---

 This is a guideline only. We are not asking you to eliminate foods or food groups completely; we do suggest you cut back and moderate some food types. The “May Aggravate Acne-Prone Skin” group has been a problem for many people who experience acne. We also know that some people have trigger foods such as citrus, but this is not across the board.  

Iodides irritate the pore and may cause acne flare-ups 

•  Iodized salt 

Potential Substitutes:   Sea salt, uniodized salt, celtic salt, himalayan salt 

•  Milk (including organic and especially nonfat) 

Potential Substitutes:   Almond milk, coconut milk, rice milk, oat milk 

•  Cheese 

Potential Substitutes:   Nut cheese 

•  Whey or soy protein shakes and protein bars, creatine 

Potential Substitutes:   Pea protein, egg white powder, hemp – still check for iodides and biotin before buying (Vega Sport Performance Protein and Perfect Fit are a few safe ones.) 

•  Soy products: tofu, soy milk, tempeh, edamame, soy sauce 

Potential Substitutes:  Coconut Aminos to replace soy sauce

•  Seafood, shellfish: cod, scallops 

Potential Substitutes:   Fresh water fish: lake trout, bass, catfish 

•  Spirulina, chlorella, blue-green algae 

Potential Substitutes:  None

•  Kelp, miso soup, seaweed, seaweed supplements 

Potential Substitutes:  None

•  Vitamins with iodides, iodine, kelp, potassium iodide (also avoid biotin and B12) 

Potential Substitutes:  None

Foods high in androgens may contribute to increased sebum 

•  Peanuts, peanut butter 

Potential Substitutes:   Almond butter or other nut butters 

•  Peanut oil, corn oil, canola oil 

Potential Substitutes:    Olive oil, coconut oil 

•  Shellfish 

Potential Substitutes:  None

•  Organ meats including pate 

Potential Substitutes:  None

•   Cakes, pies and cookies 
•   Biscuits 
•  Breakfast sandwiches 
•  Margarine (stick and tub) 
•   Crackers 
•  Microwave popcorn 
•  Cream-filled candies 
•  Doughnuts 
•   Overheated fats: baked foods/ fried at high temperatures 
•  Excess sugar  
• Omega-6 oils (most vegetable oils) and not enough Omega-3s
•  Known food sensitivities (examples: fruit, gluten)

 • Ceylon cinnamon 

• Apple cider vinegar

 • Green tea, especially matcha 

• Brazil nuts 

• Pinto beans 

• Halibut 

• Wild–caught salmon 

• Oats 

• Navy beans 

• Chicken 

• Spinach 

• Turmeric 

• Ginger 

• Green tea (especially matcha) 

• Ceylon cinnamon 

• Apple cider vinegar 

• Cremini mushrooms 

• Tuna • Chicken breast 

• Fish (halibut, salmon, sardines) 

• Leafy greens 

• Asparagus 

• Fatty fish 

• Salmon 

• Sardines 

• Atlantic mackerel 

• Anchovies 

• Herring 

• White fish 

• Omega-3 enriched eggs 

• Walnuts 

• Deep leafy greens: spinach, kale, watercress  

• Blueberries 

• Hemp seeds 

• Mustard seed 

• Brussel sprouts 

• Winter squash 

• Navy beans 

  This content is being provided for informational purposes only. This is not meant to be a substitute for professional medical advice, diagnosis or treatment. Face Reality is not offering, recommending, or endorsing any specific dietary guidelines, prescription drug, pharmacy or other information on the site. Face Reality provides no warranty for any information. Please seek medical advice before starting, changing or terminating any medical treatment. © 2024. Face Reality, LLC. All Rights Reserved. Updated 10/14/23.