The Relationship Between Acne and Dairy
If you suffer from acne, you may have noticed your diet has a knock-on effect on your skin. Many sufferers are now considering the role dairy plays in their condition. Recent studies have shown a strong link between acne and dairy, and this article will explore the science behind this connection.
The Science Behind the Link Between Acne and Dairy
Acne can have many causes, and one surprising culprit is dairy. Research suggests that consuming dairy products such as milk, cheese, and yogurt can contribute to acne breakouts in some individuals. As such, eliminating or reducing dairy intake is often recommended as a way of controlling or treating acne.
The link between dairy and acne is not fully understood, but there are several theories. One is that dairy products contain hormones that can disrupt the body's natural hormone balance, leading to increased oil production and acne. Another theory is that dairy products can trigger an inflammatory response in the body, which can worsen acne. Some people may have a sensitivity or allergy to dairy products, which can also lead to acne breakouts. More research is needed to fully understand the connection between dairy and acne, but it's worth considering if you suffer from persistent breakouts.
It is important to remember clinical studies have not scientifically confirmed the link between acne and dairy products, however, there is a lot of research to suggest a connection. More research is required in the area.
Some studies have found that milk and other dairy products contain hormones that can increase inflammation in the body, resulting in skin flare-ups. Dairy also contains high levels of sugar, which encourages bacteria growth, further contributing to acne breakouts. By removing dairy from your diet, you tip the scales in favour of healthier skin.
In addition to improved skin, a dairy-free diet offers other benefits such as weight loss, improved digestion, and increased energy levels. It allows you to enjoy a wider variety of foods, including many vegan options, as well as processed and convenience foods.
Dairy contains hormones and proteins that can affect the growth and development of cells, including the skin. These proteins, such as casein and whey, can cause an increase in skin oil production and clogged pores, leading to acne breakouts.
Studies have found that cow’s milk (all types) is linked with an increase in acne symptoms. The research found that women who drank more than 2 glasses of cow’s milk a day were 44% more likely to suffer from acne. Although the reasons behind this link are unknown, it is theorised that it is due to the hormone content of the milk. The hormones are thought to lead to inflammation, and in turn, contribute to acne.
If you suspect dairy is contributing to your skin condition, try the Elimination Diet. This involves cutting out dairy products for 30 days, whilst keeping all other aspects of your diet the same. Monitor your symptoms carefully to judge whether eliminating dairy has a positive effect on your skin.
The types of Dairy Products that are most likely to cause Breakouts
While more research is needed to fully understand the link between dairy and acne, some studies suggest that certain types of dairy products may be more likely to cause breakouts than others. For example, skimmed milk has been found to be more strongly associated with acne than whole milk or cheese. This may be because skimmed milk contains higher levels of hormones than other dairy products. Some people may be more sensitive to certain dairy products than others, so it's important to pay attention to how your skin reacts to different types of dairy.
How to Determine if Dairy is causing your Acne
If you suspect that dairy may be causing your acne, there are a few steps you can take to determine if this is the case. First, try eliminating all dairy products from your diet for a few weeks and see if your skin improves. If it does, you may want to consider avoiding dairy in the future or limiting your intake. You can also try reintroducing dairy products one at a time to see if any particular type of dairy triggers your breakouts. You should also try keeping a food diary to help you track any patterns between your diet and your skin.
Alternatives to dairy for clear skin.
Many products in the dairy food group are high in sugar, salt + saturated fats, so besides a potential link with acne, there are many health products to reduce them.
Dairy foods to avoid:
Milk
Cheese
Yoghurt
Cream
Butter
Custard
If you have determined that dairy is causing your acne breakouts, there are plenty of alternatives to consider. Plant-based milk, such as almond, soy, or oat milk, are great options for those who still want to enjoy a milk-like beverage. There are also many non-dairy cheese and yogurt alternatives available at most supermarkets. Incorporating more fruits, vegetables, and whole grains into your diet can also help improve your skin health. Remember, everyone's skin is different, so it may take some trial and error to find the best alternatives for you.
Dairy alternatives:
Almond Milk
Coconut Milk
Coconut Cream
Soy Milk
Vegan/Lactose Friendly Products
Plant-based kinds of milk are lower in fat, calories, sugar + hormones, making them a healthier choice. They are great for protein shakes or fruit smoothies. Plant-based milk is also better for the environment. Unlike animal-based milk, plant-based milk is naturally lactose-free. This means that individuals who are lactose intolerant can enjoy them without experiencing uncomfortable digestive symptoms. Plant-based milk is often fortified with vitamins and minerals, such as calcium, vitamin D, and B12, which are important for bone health, immune function, and metabolism. Some varieties, like soy milk, also contain protein and healthy fats.
Tips for reducing your dairy intake:
Read labels carefully- many non-dairy kinds of milk contain hidden sugars. Look for milk labeled as ‘unsweetened’.
Be wary of additives and try to choose as natural ingredients as possible
Choose products containing whole foods such as nuts and grains
Dairy products are a great source of protein + calcium. Ensure you include these in your diet through other sources if you are cutting out dairy.
Try plenty of different products- there are many dairy-free options available, especially with milk. Try a few until you find one to your tastes.
Get an added boost by choosing dairy alternatives with added vitamins
Changing your diet alone may not be enough to solve acne issues. It is important to take care of your skin both internally and externally. A dairy-free diet is a great starting point and should be combined with an appropriate skincare routine. This may include gentle cleansing, exfoliating, and the use of non-comedogenic products.
Tips for Maintaining a Healthy, Acne-Friendly Diet
If you're struggling with acne and suspect that dairy products may be the culprit, there are steps you can take to maintain a healthy, acne-friendly diet. Start by cutting back on dairy products and incorporating more plant-based alternatives into your diet. Focus on eating a balanced diet rich in fruits, vegetables, and whole grains, which can help improve your skin health. Remember to be patient and persistent in your efforts, as it may take some time to see results.
