Millions of Americans, to varying degrees, struggle with acne. While most people typically suffer from acne in their adolescent years, it is not overly uncommon for many individuals to battle the skin condition well into their adulthood years.

Although certain skin care regimens and treatment creams and serums have been proven to clear up acne or at least improve the appearance of acne for some individuals, others seem to try every possible solution and never experience positive results.

A countless number of studies have been conducted over the past several years, all in hopes of determining exactly what does and does not cause acne. These studies have busted plenty of myths, and indicated that, for many acne sufferers, an anti acne diet is exactly what is needed to combat their acne.

What are the Causes of Acne and How Can Your Diet Help?

For years, it was commonly believed that eating chocolate could cause acne. Science fired back in 2009, when a study found in the International Journal of Dermatology confirmed that chocolate and acne are actually not linked whatsoever.

In the same study, it was revealed that the true cause of acne could better be defined as the “average American diet” – that is, one containing large quantities of foods with a high glycemic index, as well as foods rich in omega-6 fatty acids, not to be confused with healthier omega-3 fatty acids.

Examples of foods with a high glycemic index include refined sugar, refined flour and a wide variety of other simple carbohydrates, while omega-6 fatty acids are prevalent in foods such as eggs, meat and vegetable oil.

Do Omega-6 Fatty Acids and High Glycemic Index Foods Cause Acne?

Foods with a high glycemic index, such as white bread, tend to digest very quickly, causing blood sugar levels to spike. When glucose is released into the blood in this way, it causes the body to speed up production of both testosterone and sebum, both of which are known to be linked with acne.

Foods rich in omega-6 fatty acids are known to increase inflammation, which also contributes to acne along with a host of other chronic diseases and disorders. Omega-3 fatty acids, on the other hand, actually reduce sebum production, making them capable of fighting acne instead of causing it.

Milk: Another Contributing Factor?

A 2005 study originally posted in the Journal of the American Academy of Dermatology suggested that milk consumption could contribute to acne as well. The study, which involved over 47,000 female individuals, concluded that women who drank more milk were more likely to have acne. Although the researchers weren’t able to pinpoint exactly why milk could cause acne, they suspected that it involved some of the hormones found in cow’s milk.

How to Change Your Diet to Fight Acne

Based on the findings of these studies and more, scientific researchers are now giving some specific dietary recommendations for those fighting acne. A few succinct tips are as follows:

• Eat less dairy. Cut down on foods like yogurt, cream cheese, cottage cheese and cow’s milk. Alternative milk choices, such as rice milk, almond milk and soy milk, are not believed to contribute to acne, so try these instead.

• Boost your consumption of omega-3 fatty acids. Although many choose to do this with a dietary supplement, omega-3s can also be found in foods such as walnuts, flax seeds, salmon and sardines.

• Cut down on processed foods. Processed foods usually contain lots of omega-6 fatty acids and have a high glycemic index, a terrible combination for anyone worried about acne.

• Boost your intake of whole grains. Whole grain bagels, bread, cereal and pasta all have lower glycemic indexes in comparison to their refined flour counterparts. Skip white bread and look for whole grains as the first ingredient on the label when you’re seeking carbohydrate-rich foods.

An Anti Acne Diet: The Bottom Line

A number of recent studies indicate that one of the best ways to fight acne might be making changes to your diet. By reducing your intake of dairy, omega-6 fatty acids, processed foods and simple carbohydrates, and increasing your intake of omega-3 fatty acids and whole grains, you could experience noticeable improvements to your skin complexion.