Should You Eat an Alkaline Diet for Acne?
Should you eat an alkaline diet for acne? What the pH idea gets right and wrong, which foods tend to calm breakouts, and two real client stories.
Should you eat an alkaline diet for acne? Why does it matter what you eat for your skin?
We’re going back to chemistry class for a bit to talk about your pH levels and how they relate to your health and skin. The pH of a substance tells you how acid or alkaline it is. This scale rates from 0 to 14 with 7 being neutral. If it’s above 7 it’s alkaline and below 7 it’s acidic. The “alkaline diet” is built on that scale, and while some of the chemistry behind it is overstated, the way of eating it leads to is one we see help skin again and again.
Acid-Alkaline Diet:
The ideal pH: our bodies are built to function within a very narrow pH range. Blood sits slightly alkaline, at about 7.4, and a healthy body holds it there on its own, whatever you ate for lunch. Food won’t change your blood pH. What food does change is how much sugar, dairy and processed ingredients your skin has to deal with, and that’s where the alkaline list earns its keep.
Unfortunately, the Standard American Diet is heavy on exactly the foods the alkaline list tells you to cut back on: sugar, refined carbs, soda and processed snacks. Some research has linked high-glycemic eating and dairy to breakouts, and many of our clients notice the connection in their own skin.
Stop the Stress!
Not only does our diet affect our pH levels, but when we’re frequently stressed, not exercising, angry, popping prescriptions and over the counter medications, and smoking you can bet we’re acidic little ladies. Our lives can sometimes call for go-go-go without a moment to breathe. Stress releases hormones like cortisol and adrenaline, and many people find their skin flares when life gets hectic.
This isn’t so healthy for our gorgeous bodies. Along with reducing stress where you can, eating more of the foods on the alkaline list is one simple way to give your body (and your skin) a little more support.
Why the Balance Still Matters:
The foods usually filed as “acidic” — coffee, soda, processed foods, milk, sugar and white bread, to name a few — are also the ones that crowd greens, nuts and water off the plate. Shift the balance toward the alkaline side and you usually end up eating less sugar and dairy and more fiber and plants. In the treatment room, that shift is often what we see reflected in calmer, clearer skin.
Foods That Make You Acidic:
Now that you know what the alkaline approach can and can’t do, I’m sure you want to know acidic foods to avoid and the alkaline ones to indulge in.
Since it’s nearly impossible to eat perfectly alkaline, a good rule of thumb is to aim for 80% alkaline foods to 20% acidic foods.
Here are items to put into your 20% bucket: alcohol, animal protein, coffee, black tea, soda, energy/sports drinks, processed foods, honey, corn syrup, white & brown sugar, artificial sweeteners, processed soy products, refined grains, white bread, white pasta, table salt, salted nuts, vinegar, soy sauce, and stress.
Foods That Make You Alkaline:
Now onto the good stuff! Aim for making 80% of your diet these fantastic alkalizing foods: alkaline water, almonds, brazil nuts, flax seeds, avocados, garlic, green juices, raw green veggies, lemons, grapefruit, miso, raw tomatoes, root veggies, seaweed, sprouts, watermelon, moderate amounts of grains: quinoa, wild rice, millet, amaranth, buckwheat, and relaxation.
Reasons to Eat an Alkaline Diet for Acne
Nutrition and what you eat or don’t eat affects your acne.
High-sugar, high-glycemic foods and dairy are the ones most often linked to breakouts.
Stress hormones can make skin flare, so a calmer routine helps on both fronts.
The Standard American Diet is short on the vegetables, nuts and seeds the alkaline list is built around.
When clients cut back on sodas, processed foods, sugar and milk, many of them see fewer breakouts and less redness.
When clients start to avoid the foods that seem to set their skin off, many of them see fewer problems. The bumps start to go away. No kidding.
Real-Life Examples of Clients Who Changed to Alkaline Diets for Acne
Client #1: Fabulous Massage therapist who ate vegan, but consumed large amounts of dairy and sugar. Was convinced that her acne around her jawline was from her yoga mat. Her skincare products were terrible. We recommended a simple routine with the Organic Beta Cleanser and the Micro-Crystal Polish. Her acne manifested itself as large blackheads that would turn into pustules and scarring was starting. After peels, extractions, and a series of treatments, the skin was much better, but she was still having problems. Repeatedly we recommended avoiding sugar and dairy. She slowed the sugar but kept the dairy. Finally a trip to Mexico and a yoga retreat where they only served organic almond milk, the light bulb came on. She came bursting through the spa door to exclaim, look at my skin, it’s glowing and flawless.
Client #2: Busy executive mom of one, this client has suffered for years with skin problems. She doesn’t have to be convinced to give up sugar or dairy. She pops in regularly after cheating to exclaim, “two days ago, I drank coffee with sugar and cream, now just look at those big ones”. We help keep her skin exfoliated and extracted so breakouts clear faster between flare-ups.
The Perfect Alkaline Diets for Acne
It’s impossible to eat alkaline totally and everything is always 80/20. It’s okay to eat acidic foods, but if you want glowing skin, keep it to a minimum. When you are thinking about acidic vs alkaline foods, also think about the glycemic index of the food. How much sugar will that food create in your body?
The good foods for acne include nuts, seeds, green vegetables, beans, low glycemic grains, and proteins like quinoa. Keep your fruits to a minimum until your body starts to balance out. The better fruits include berries, apples, and darker fruits. Avoid high sugar, white carbohydrates, dairy, sodas, and any processed food.
Eating this way won’t replace a good skincare routine, and it isn’t a cure for acne, but for many of our clients it makes a visible difference. Eat your veggies! If breakouts are persistent or painful, check in with a dermatologist too.
Quickie Recap
It is OK to eat foods from the acidic list; aim to keep them to about 20% of your plate. Fill the rest with greens, nuts, seeds and water, and give your skin a professional reset with a custom facial while your new habits kick in.