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In the next chapter, we will have a look at food journaling for acne prone skin.Ĭhapter 2: How can I start food journaling?īefore we start writing a food diary we have to understand: Now you know the importance of building healthy food habits. Eat a lot of dark green veggies, such asīroccoli, cabbage, spinach, rocket, kale, watercress, fresh herbs.

If the liver is overloaded it is not able to remove toxins and process hormones which is its key role. Therefore, it is super important to ensure that you have a healthy gut in order to make sure that the liver functions properly. "The gut and the liver have a strong connection." These are high in fibre, such as: green bananas, asparagus, green olives, spring onions, garlic, fennel.These are sources of friendly bacteria, such as: sauerkraut, kimchi, kefir, kombucha, tempeh, and cultured yoghurt.This can lead to inflammation, hormonal imbalances and in the worst case even long-term illness. In this case, your digestive system is not able to absorb nutrients, vitamins and minerals efficiently. Our digestive system doesn’t work properly when there are more bad bacteria present than friendly bacteria. Why is it so important to provide the gut and liver with the right nutrition? as long as it has a high amount of friendly bacteria provided through the right nutrients. Non-western diets correlate with the absence of acne.ģ) If my inner organs are happy will this help me to get rid of my acne? The western diet tends to mean that you consume high glycemic foods, a lot of dairy products and have a deficiency of fatty acids. Seeds (hemp, pumpkin, sunflower, ground linseed)Īcne is a disease commonly found in those with a western diet. Omega-6 fats are easier to find in plant based foods than omega-3 fatty acids.Ī varied and balanced diet that provides enough fatty acids should contain : How can I consume enough omega-6 and omega-3 fatty acids if I don’t eat fish? People who have a large intake of fish and seafood or dietary supplements based on omega-3 fatty acids have been found to have less inflammation in their body. It’s been shown that it CAN play an important role in reducing acne symptoms, yes! "It should also be mentioned, though, that a high glycemic diet is considered to be more convincing than the link between dairy and acne."Ģ) Will the right balance of omega-6 to omega-3 fatty acids help my acne? High glycemic foods are responsible for an increase of insulin which also leads to an increased sebum production. Even if you’re not planning on becoming vegan there are several vegan options that you could consider that might reduce the amount of dairy products in your daily life.įor instance, you could use soy for cooking instead of products made of cow’s milk.