When people ask me if diet affects acne my answer is always the same:

Absolutely. While it’s not the whole story, it can absolutely be part of the story.

Acne is a complex condition that’s influenced by hormones, genetics, inflammation, stress, skincare, and yes… even nutrition.

One area of research that’s really caught my attention lately is fiber.

We hear a lot about sugar, but what about fiber?

You probably know that eating a lot of sugary or highly processed foods isn’t good for acne.

That’s because these foods can cause your blood sugar to spike quickly. When that happens, your body releases more insulin, which can also increase a hormone called IGF-1.

Why does that matter?

Higher IGF-1 levels have been linked to:

• Increased oil production
• More buildup of skin cells inside the pore
• More inflammation

In other words, it can create an environment where acne is more likely to thrive.

So where does fiber fit in?

Fiber helps slow down how quickly your body absorbs carbohydrates. That means your blood sugar stays more stable instead of shooting up and crashing back down.

But that’s not the only reason researchers are interested in it.

Certain types of fiber also feed the beneficial bacteria in your gut. As those bacteria digest the fiber, they produce compounds that help regulate inflammation throughout the body, including your skin.

Here’s where it gets really interesting.

A recent study found that mice eating a diet rich in soluble fiber healed skin wounds faster than mice eating a low-fiber diet.

Not only did they heal faster, but they also had:

• Better control of inflammation
• Healthier collagen remodeling
• More blood vessel growth (which helps deliver oxygen and nutrients to healing skin)
• Less scar tissue

Now, this study wasn’t looking at acne, and it wasn’t done in humans.

But acne is an inflammatory condition, and every inflamed breakout has to go through a healing process. That’s why researchers are becoming more interested in how gut health and nutrition may influence the skin.

Does eating more fiber clear acne?

Not based on the research we have today.

Fiber isn’t a replacement for a good skincare routine or professional treatments.

But it may be one way to support your body from the inside while we treat your skin from the outside.

My advice?

Instead of obsessing over one “bad” food, focus on adding more of the good stuff.

Think:

• Beans and lentils
• Oats
• Apples
• Berries
• Chia or flax seeds
• Vegetables
• Whole grains
• Quiona

These foods don’t just support your gut. They also help keep your blood sugar more stable, which may benefit your skin over time.

Here is the breakfast that has become a staple in the last few weeks

• 1/2 cup of oats
• pinch of salt
• 2 eggs
• 1/4 tsp cinnamon
• 1/4 tsp vanilla
• 1 tablespoon of chia seeds
• 1-2 Tbs of protein powder (optional)
• 1 cup of milk (plant based works perfectly)
• optional honey or sweetener of choice

Thoroughly mix eggs in a bowl and set aside. Combine the oats, salt, cinnamon & mix. Add the milk and vanilla. Bring to a gentle boil while stirring periodically for 3-4 mins. Remove from heat, slowly add the eggs stirring vigorously. Bring back to stove and cook on low from 1-2 mins. Make sure it doesn’t come to a boil and continue to stir the entire time. Pour into bowl and add chia seeds, protein & sweetener if you prefer. Top with whatever you’d like, I add blueberries to mine.

The bottom line

There isn’t one food that’s causing your acne, and there isn’t one food that’s going to cure it either.

But research is continuing to show that what we eat can influence inflammation and the environment our skin functions in.

At Luminous Esthetics, we believe treating acne means taking a whole body approach. Professional treatments and personalized skincare are the foundation, but nutrition, stress, sleep, and overall wellness all play a role in helping your skin function at its best.

Because healthy skin isn’t built by one product or one meal, it’s built by lots of small, consistent habits working together.

-Taylor | Luminous Esthetics

Sources

Canesso MCC, Cassini-Vieira P, Moreira CF, et al. High-fiber diets improve cutaneous wound healing through modulation of inflammation, angiogenesis, and collagen remodeling. Journal of Investigative Dermatology. 2022.

Kucharska A, Szmurło A, Sińska B. Significance of diet in treated and untreated acne vulgaris. Advances in Dermatology and Allergology. 2016.