What dietary changes help acne?

Andrew Huberman provides several dietary adjustments to help reduce acne:

1. Avoid Highly Processed Foods:

   • Highly processed foods can increase inflammation, leading to skin issues like acne. These foods are often made under high heat, causing the formation of advanced glycation end products that exacerbate inflammation 1.

2. Manage High Glycemic Load:

   • Diets that cause large insulin spikes can worsen acne due to increased mTOR activity and androgen levels. To prevent this, avoid foods that cause large spikes in insulin and blood glucose 2.

3. Dairy Considerations:

   • Some individuals may find that reducing dairy, especially nonfat or low-fat options, can improve acne. Nonfat dairy can spike insulin more than full-fat options 3.
     • 

       1

       Processed Foods and Inflammation

       01:48:04
       
     • 

       2

       Acne and Hormones

       02:01:51
       
     • 

       3

       Dairy and Acne

       02:04:58
       
     • 

       4

       High Fiber Benefits

       01:23:28
       
     • 

       6

       Skin Health Essentials

       01:42:02
       
     • 

       7

       Nutrition and Skin Health

       01:50:34
       
     • 

       8

       Acne and Rosacea Insights

       02:12:39
       

4. Increase Fiber and Fermented Foods:

   • Consuming a diet rich in fiber and fermented foods supports gut health, which in turn can improve skin health. Aim for more whole grains, legumes, vegetables, and naturally fermented foods like kimchi and sauerkraut 4 5.

5. Anti-Inflammatory Diet:

   • Opt for a Mediterranean or Paleo-like diet, emphasizing whole and minimally processed foods. Include fruits, vegetables, and lean proteins while avoiding foods known to cause inflammation 6 7.

6. Experimentation with Specific Foods:

   • Individuals might benefit from personalized experimentation, such as temporarily reducing dairy or whey protein to see if acne improves. Also, avoid combining high-fat meals with sugary foods, which can lead to inflammation and acne 8 3.

These changes help regulate hormonal pathways and reduce inflammation, potentially leading to clearer skin.