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Foods to avoid and what to eat instead

Just because some foods trigger acne doesn't mean you need to miss out! Use our guide to learn what foods are best to avoid and yummy alternatives to enjoy instead (you can also download and print our cheat sheet).

Foods to avoid and what to eat instead
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Foods to avoid 🌭🍭🍩

​What to eat instead 🥑🍎🫐


Sugar (brown sugar, coconut sugar, agave, maple syrup, candy, soda, brown rice sugar)

​Lakanto (monkfruit)



Sugar spikes insulin levels which in turn increases androgen production (excess androgens = hormonal acne).

​Cow dairy (milk, ice cream, yogurt, butter, cheese)

Goat dairy, sheep dairy, almond milk, coconut milk, coconut yogurt

​Cow’s milk has recombinant bovine growth hormone (rBGH) which resembles human growth hormone (HGH) and can increase androgen production.

​Fruits high in sugar (dried fruits, tropical fruits)

Apples, pears, berries, and stone fruits

​Fruits are packed with vitamins and fiber but also a lot of sugar. It’s best to eat fruits that have a lower sugar content (such as apples, pears, apricots, etc.) vs. fruits packed with sugar like pineapple, watermelon, mango, banana, etc. Remember, it’s all about moderation, so a little mango in your morning smoothie is more than okay.

​Omega-6 oils (sunflower, safflower, soy, sesame, and corn oils)

​Omega-3 oils (olive oil, avocado oil)

An omega-6 to omega-3 ratio that is too high can lead to excess inflammation in the body. When you have acne it’s important to reduce inflammation as much as possible.

Peanut butter

​Almond butter (sugar-free)

​Peanut butter is high in omega-6, which contributes to excess inflammation in the body.


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