• Autumn Hodak

Your Acne and Diet Guide PT I.

The acne and diet connection is REAL. There's no debate whether or not the foods we eat have an impact on our skin and overall health. And I know by now we've heard just about every celebrity's "miracle" skin diet.

The truth is, if you're suffering from acne, chances are your gut is off balance and may need some TLC. But before we dive into the acne skin-gut connection, let me be clear that I am not a doctor or nutritionist. I am sharing my knowledge and research as an esthetician. If you would like further information regarding diet, please consult with your doctor or nutritionist.

Now that we got that out of the way, let's dive in!

Not all foods are culprits for your breakouts. Some foods just get a bad rap, like chocolate. It isn't as bad for you as you might think.


So what foods do actually trigger acne?

Sugars and carbohydrate-rich foods: there's a longgg list of reasons to cut back on sugar (which I know can be tricky). But sugar is a carbohydrate too. Consuming too much sugar can feed yeast and candida in your gut which leads to breakouts.

Candida definition: a fungal infection caused by yeast (a type of fungus). Candida usually lives on the skin and inside the body, in places such as the mouth, throat, gut, and vagina, without causing any problems but an overgrowth of candida can lead to acne.

Gluten and wheat products: Just like sugar, gluten, and wheat products are carby too. Although they are delicious, they can cause inflammation in your gut which = pimples. This is especially true if you have a gluten or wheat allergy.

Milk and dairy: Like wheat, dairy can cause your gut to be inflamed, which dairy loves to show itself on your face as acne. Dairy also contains high levels of iodides linked to breakouts.

Fired and fast food: High levels of salt (iodine), hydrogenated oils, sodium, chemicals, flavoring, and sugar are usually always present in junk food, which can cause zits to make an appearance.

Peanuts and peanut butter: This is often overlooked, but peanuts contain androgen-like hormones that cause your skin to produce more oil, leading to acne lesions.

Health foods and supplements: Don't be fooled by labels vitamins almost always contain iodide. Also, vitamins contain biotin and B-12, both of which make acne worse. Be careful with protein bars – they often have potassium iodides in them. For smoothies, whey and soy protein powders can be bad for problem skin – try hemp or pea protein powder instead.

Seafood and Sushi: White rice has a high glycemic index, which causes a dramatic spike in blood sugar. This leads to a rush of hormones that can increase oil production and spark breakouts. Artificial crab meat and soy sauce contain gluten, a common acne-aggravating culprit. And even the nori sheets contain iodine, which can aggravate acne too.

I understand that cutting some of these foods out might be difficult. I still want you to enjoy life and enjoy these things in moderation. I want you to be informed that what your eating might be making your acne worse. These foods are not the "cause" of acne. The cause needs to be addressed by using the right products in the right way. But it's good to know what can contribute to your breakouts.

One of my favorite resources for acne diet cookbooks is Clear Skin Within Cookbook. It has so many great recipes, and it also makes a great gift. Order your copy here.

Please, if you have any questions regarding your diet and acne, please get in touch with me at

Love,Light, +SPF,

Autumn 💖

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