If You Have Acne or Rosacea, What You Eat Could Make It Better—or Worse, According to a New Study

Here’s what new research says to eat—and to avoid—to help combat inflammation and support skin health.

Reviewed by Dietitian Jessica Ball, M.S., RD

We all want flawless, radiant skin but certain conditions, like acne or rosacea, can make this challenging. But according to new research, getting more glowing skin might not be as difficult as we once thought.

A newly released study published on October 17 in Nutrients suggests that what we eat can greatly impact our skin, particularly for those with inflammatory skin conditions like acne and rosacea. For the study, researchers split male and female participants, ages 12 and up, into four groups: those with acne, those with rosacea and control groups for each of these groups.

What the Skin Health Study Found

Several assessments were performed, including on dietary patterns and self-reported assessments of which foods participants felt were triggers for worsening their conditions. Bloodwork was also performed to check certain markers, including triglycerides, hemoglobin A1C, white blood cells, vitamin or mineral deficiencies and hormones.

The results of this study were consistent with what has previously been reported regarding food triggers for these skin conditions. Acne tends to be triggered by more pro-inflammatory foods like sweetened chocolate, fried foods, refined sugar, dairy and alcohol.

Alcohol, especially wine, was a top trigger for those with rosacea. Other rosacea triggers include chocolate, spices and citrus fruits. The researchers explain that many of these foods contain a chemical called cinnamaldehyde. This compound can set off a domino effect of chemical reactions that lead to an inflammatory response in the body and dilation of blood vessels in the skin affected by rosacea, resulting in the signature rosacea rash.

How to Eat for Skin Health

While some foods tend to trigger acne and rosacea, there are also foods that were found to be helpful for these skin conditions. Researchers stated that they can be summed up in three words: the Mediterranean diet.

The Mediterranean diet “is characterized by a high consumption of vegetables, legumes, oily fish, olive oil, nuts and only a moderate intake of meat, cheese and alcohol,” state the scientists in the research article.

This way of eating has been shown to be anti-inflammatory, calming the processes in the body that can ignite inflammation. Chronic inflammation has been shown to be a contributing factor in chronic diseases, including heart disease, cancer, diabetes, depression, arthritis and inflammatory skin diseases like acne and rosacea.

Thankfully, eating the foods that make up the Mediterranean diet have been linked with reduced inflammation, reducing the risk of these diseases and conditions. They’ve even been shown to benefit your brain, too.

Part of the reason the Mediterranean diet is anti-inflammatory is that it’s loaded with foods that are high in antioxidants and omega-3s. Both of these compounds have been shown to help reduce chronic disease risk.

The Bottom Line 

Ready to incorporate more anti-inflammatory foods into your eating pattern but aren’t sure where to start? We’ve got you covered! Whether it’s our Easy Anti-Inflammatory Dinners in 4 Steps or Less or our Easy Mediterranean Diet Meal Plan for Beginners, we’ve got meal plans and recipes for everyone, no matter where you are on your healthy-eating journey towards clearer skin.

Read the original article on Eating Well.