Why is it that some people can clear their skin of blemishes by using the first wash they try while other people spend thousands of dollars on acne fighting products and procedures to find no visible difference?

The answer could be diet. Sounding too simple to be true, the link between diet and acne has been heavily disputed for generations. With some doctors saying there’s no link while others swear that what we eat is a substantial factor in the formation of our acne, in recent years, this argument has finally come to a head.

During the 1930’s to 1960’s, dermatologists were suggesting their patients not consume food high in fat and sugar in order to improve their acne. However, most studies that were conducted in the late 1960’s and early 1970’s claimed that there was no evidence that acne and diet were linked.

Over the years, although there was said to be no conclusive evidence, the fact that acne and diet were related remained a belief of not only those who suffer from it, but also some doctors who studied and treated it.

In the last decade or so, there have been multiple scientific studies conducted that have verified that diet and acne are indeed related. Just a handful of these are:

A review completed in part by Dr. Whitney P. Bowe of the State University of New York Downstate Medical Center’s Department of Dermatology concluded that aside from hormonal and inflammatory factors, when particular food was ingested it increased acne.

By studying teenage females, Dr. Clement A. Adebamowo at the Harvard School of Public Health in Boston and his colleagues determined that increasing the amount of dairy the girls ate did increase their pimples. Unfortunately, they were unable to pinpoint exactly what in dairy causes the acne aggravation.

This study was done on dozens of males in Australia aged 15 to 25 years old. They were separated into two groups. One group was advised to only eat food that had a low glycemic index (doesn’t cause your blood sugar to quickly rise). Amazingly, participants found a 50%improvement in the occurrence and severity of their acne in three months.

Dairy – Some common food that includes dairy would be yogurt, cheese, butter and of course, milk. Due to the fact that a lot of milk made and sold in the United States contains dozens of added ingredients including hormones, antibiotics and preservatives, it’s no wonder that this cocktail of chemicals can cause or worsen your acne.

If you’re concerned that drinking milk is making your acne worse, try switching to an organic brand. Unfortunately, since it isn’t known if something that is naturally produced in the milk itself aggravates acne, you may also want to try milk substitutes such as rice or almond milk.

Meat – Among other things, some animals are injected with growth hormones to increase meat yield. Your body can react to these hormones by increasing sebum production which in turn increases the chances of a pore becoming clogged and resulting in a zit.

Regarding pork and beef, even If you buy organic, you are still consuming meat that raises your insulin as well as your pH levels. When raised, both of these levels increase your inflammatory response which can make your acne more severe and last longer.

Sugar – Perhaps the most blamed food for causing acne is the guiltiest of all. By spiking your blood sugar level, sugar results in stimulating the production of skin oil. Additionally, sugar also causes your skin to shed more than usual. Combine extra sebum and dead skin cells and the chances of your pores clogging and resulting in pimples are greatly increased.

Processed Food – As opposed to whole food, processed food has been modified from its original form in order to become tastier and/or have a longer shelf life. Some common examples include boxes of cereal, cans and frozen food meals.

Doused in preservatives and additives like salt and sugar, processed foods can also contain traces of pesticides, fungicides and other chemicals which easily disrupt your natural balance which can easily result in acne.

Protein – Although eating too much protein can cause acne by overloading your digestive system and forcing it to expel toxins through your skin, consuming appropriate amounts of protein can actually help get rid of acne by helping to heal it.

Protein is required for all living cells to function properly and when digested has a minimal effect on your blood sugar levels. The best sources to improve your acne would be fatty fish such as salmon, herring and mackerel. You may also find high amounts of protein in eggs, beans and nuts.

Omega-3 Fatty Acids – Studies have indeed noted that people in areas that ingest food rich in omega-3 fatty acids are known to have less people afflicted with acne. Essential for healthy skin, they are known as a healthy fat with anti-inflammatory effects which can reduce acne severity.

Fish such as tuna, salmon and trout contain excellent amounts of omega-3 fatty acids. You may also find omega-3 fatty acids in nuts and flaxseed or supplement with over the counter pills.

Vitamins – In order to increase your immune system to prevent and combat the infection that often accompanies acne lesions, you should be eating a variety of fruits and vegetables. These foods contain nutrients that your body may not produce yet they are imperative in building and maintaining a strong immunity.

Fruits such as blueberries, mangoes and bananas along with vegetables like sweet potatoes, spinach and carrots can be easily incorporated into almost every lifestyle and may not only reduce your acne but can also give you increased physical and mental energy.

When acne does not respond or gets worse with the consistent use of the usual acne fighting products such as retinoids, benzoyl peroxide and salicylic acid, diet should be considered as a possible factor that could explain why conventional treatments are not effective.

Always talk to your doctor before starting any kind of supplement or diet and be conscious about what you put in your body by taking a moment to read the nutritional information on a label.

If you think your acne may be linked to what you eat, try keeping a detailed journal on what you consumed and the state of your acne. Track breakouts against what you ate to see if there’s any pattern between your own diet and acne.