Intestinal microbiota and skin: the impact of diet on pimples
The skin is the largest organ of the human body which also has its own bacterial flora: the skin flora . It envelops us to protect us from external aggressions. In close connection with the intestinal microbiota , the skin is a reflection of our inner well-being and therefore in the event of an inner imbalance, whether hormonal or bacterial, the appearance of imperfections is instantaneous.
The 5 foods that promote the appearance of pimples
Although each person is different, in general poor eating habits promote the appearance of imperfections and spots.
Therefore, there are certain foods that are recommended to avoid, especially if you have acne-prone skin.
1 - Dairy products
Dairy products are not always our friends for life. Numerous studies have established a causal link between overconsumption of milk and other dairy products with the development of acne. This is explained by the high level of lactose , a sugar which becomes difficult to digest after childhood and which has an impact on our hormonal balance.
2 - Foods rich in refined sugar
This is your sign to go on a sugar detox . Please note, we are not asking you to remove all carbohydrates from your diet! The sugars naturally contained in fruits, cereals or legumes are essential. These natural sugars are part of the macronutrients essential to the proper functioning of our body by providing it with the energy it needs.
The problem here is obviously the refined sugars found in candies, industrial cakes and pastries. These sugars , having undergone a chemical process to be purified and discolored, do not provide any interesting nutrients, just calories. They are also associated with an imbalance in the intestinal microbiota and a reduction in sensitivity to insulin, the hormone that regulates blood sugar. An overproduction of insulin stimulates the secretion of androgens (male hormones) which in turn leads to excessive production of sebum. On your skin, this results in larger, clogged pores, oily skin, pimples and other imperfections.
3 - Foods with a high glycemic index
The glycemic index corresponds to the sweetness of a food. When it is high, this indicates that it is likely to sharply increase blood sugar levels. Overconsumption of foods with a high GI (over 70) such as white bread, potatoes, white rice, sweets, is associated with the development of acne .
4 – Foods rich in bad fats
Attention ! Eliminating all fat from your diet is a very bad idea: it is not the anti-acne solution and above all it is dangerous for your health. Lipids are essential to our body, you simply need to know how to differentiate good fat from bad fat!
The fats to absolutely avoid are:
- Trans fats : found in hydrogenated oils or ultra-processed foods, these fats are pro-inflammatory and therefore promote the appearance of spots.
- Saturated fats : contained in products of animal origin such as meat, butter, cold meats, dairy products. The bacteria responsible for acne love it!
5 - Alcohol
If the day after a drunken evening you see spots appear, it's normal! Indeed, a recent study has shown that ethanol, contained in alcohol, is a powerful trigger for the lipogenesis of sebocytes, sebaceous glands that produce sebum.
In addition, particularly sugary alcoholic beverages increase insulin levels and promote microbiota imbalance and hormonal disruption, both of which cause pimples.
What foods should you choose for healthy skin?
To have healthy skin, it is therefore important to pay attention to what we give to our body. It has been shown that a balanced diet rich in nutrients, vitamins and antioxidants has multiple beneficial effects for the skin: a more radiant complexion, more hydrated and less marked skin.
Drink water
We can't say it enough, but healthy skin is hydrated skin, inside and out. It is therefore recommended to drink at least 1.5L of water per day to eliminate toxins from the body and ensure good hydration to our skin.
Favor whole grains
In order to avoid blood sugar peaks and hormonal dysregulation, it is recommended to favor whole grains over refined grains which have a high glycemic index. So opt instead for cereals such as quinoa, brown rice or wholemeal bread which, in addition to being rich in fiber, provide many essential nutrients.
Think about omega-3
To fight against this inflammatory state, there is nothing like omega-3 which are powerful anti-inflammatories . Eating fatty fish (salmon, herring, mackerel, etc.), walnut oil or avocado will help regulate sebum and reduce acne breakouts.
Sweeten differently
Refined sugar should be absolutely avoided, it does nothing for your body apart from pimples. Even if it is best to limit your consumption of sugar in all its forms, there are natural alternatives to sugar: honey, agave syrup, stevia, maple syrup or even unrefined cane sugar.
Which DIJO food supplements for beautiful skin?
At DIJO, we are committed to supporting you in your well-being care routines. When the intestinal microbiota is unbalanced, this can have repercussions on your skin: acne, eczema or redness.
The Focus Peau product is composed of 5 radiance-boosting active ingredients, to give your skin a radiant glow and protection against external aggressions. Collagen , vitamin C andhyaluronic acid are the three key ingredients that significantly improve the health and appearance of the skin. The hyaluronic acid will deeply hydrate your skin and the collagen will give it elasticity and firmness. Combined with essential probiotics, it will bring out a dazzling glow while taking care of you in & out!
So, we designed the skin radiance pack to restore radiance and vitality to your skin. This pack combines Focus Skin with 2 other products: the Detox Potion to eliminate toxins and the Essential Probiotics which contributes to the balance of your intestinal flora.
Sources :
[1] Kleemann, J., Cinatl Jr, J., Hoffmann, S., Zöller, N., Özistanbullu, D., Zouboulis, CC, ... & Kippenberger, S. (2024). Alcohol Promotes Lipogenesis in Sebocytes—Implications for Acne. Cells , 13 (4), 328.
[2] Melnik, B.C. (2011). Evidence for acne-promoting effects of milk and other insulinotropic dairy products. Milk and Milk Products in Human Nutrition , 67 , 131-145.
[3] Baldwin, H., & Tan, J. (2021). Effects of diet on acne and its response to treatment. American journal of clinical dermatology , 22 , 55-65.
[4] Kawano, Y., Edwards, M., Huang, Y., Bilate, AM, Araujo, LP, Tanoue, T., ... & Ivanov, II (2022). Microbiota imbalance induced by dietary sugar disrupts immune-mediated protection from metabolic syndrome. Cell , 185 (19), 3501-3519.
[5] Coates, M., Lee, M.J., Norton, D., & MacLeod, A.S. (2019). The skin and intestinal microbiota and their specific innate immune systems. Frontiers in immunology , 10 , 2950.
