How to Determine Which Foods Are Causing Your Breakouts

Many of my clients have been dealing with persistent acne, often caused by food sensitivities. These sensitivities don’t always lead to obvious allergic reactions, making it difficult to pinpoint the culprits. However, through experience, I’ve found several strategies that have been effective for my clients in identifying and managing these triggers.

1. Keep a Food Diary

Start by documenting everything you eat over the past two weeks, including all condiments and beverages. This practice helps you identify foods that are frequently consumed. These could be the ones overloading your system, leading to breakouts. For many, the cause is something as common as their daily breakfast routine, which often remains unchanged for long periods.

For example, I had a client who was eating a diet of whole, healthy foods. However, when she eliminated oat milk—a staple in her diet—her breakouts ceased. It’s not just about whether the food is considered “good” or “bad,” but how your body responds to it over time.

2. Try an Elimination Diet

Once you’ve identified the most frequently consumed foods, eliminate them from your diet for two weeks. After this period, gradually reintroduce them. If you experience breakouts after reintroduction, you’ve likely found the culprit.

3. Consider Herbs and Supplements

Herbs and supplements, even those not prescribed by a physician, can also be triggers for acne. If you’re taking any, apply the same elimination process. Stop using them for two weeks, then reintroduce them to see if they cause breakouts.

4. Use a Food Sensitivity Test

There are many food sensitivity tests available that are relatively affordable and don’t require a physician’s visit. One such test, the Everlywell Food Sensitivity Test, can be purchased on Amazon and checks your body’s response to 96 different foods. This can be an effective tool to identify which foods might be triggering your acne.

By following these steps, you can get to the root of what’s causing your breakouts and take control of your skin’s health. Remember, even the healthiest foods can cause issues if your body is sensitive to them.