Are you struggling with skin inflammation and don’t know why? It could be the foods you’re eating! Many everyday foods can contribute to inflamed skin, leading to redness, irritation, and even acne. In this article, we’ll explore 13 common foods that could be the culprit behind your inflamed skin. From sugar to dairy to processed snacks, these seemingly harmless foods may be wreaking havoc on your complexion. Read on to discover if any of these foods are causing your skin woes, and learn how to make simple swaps to improve the health of your skin.

We all love a sweet treat now and then, but indulging in too much sugar can have a detrimental effect on your skin. High-sugar foods, such as candy, soda, and baked goods, can lead to inflammation in the body, including the skin. When you consume sugar, your insulin levels spike, which can trigger the production of sebum and lead to clogged pores. To keep your skin happy, try swapping out sugary snacks for fresh fruits or natural sweeteners like honey or maple syrup.

While dairy products like milk, cheese, and yogurt are beloved by many, they can also be a common trigger for inflamed skin. Dairy contains hormones that can stimulate oil glands in the skin, leading to clogged pores and acne. Additionally, many people have sensitivities or allergies to the proteins in dairy, which can manifest as red, itchy skin. If you suspect dairy is causing your skin woes, consider cutting back on dairy products and opting for dairy-free alternatives like almond milk or coconut yogurt.

Those convenient bags of chips and pretzels may be satisfying in the moment, but the inflammatory effects they can have on your skin are far from satisfying. Processed snacks are often high in unhealthy fats, refined carbohydrates, and artificial additives, all of which can contribute to inflammation in the body. To support clear, healthy skin, swap out processed snacks for whole foods like nuts, seeds, and raw veggies.

For some people, consuming gluten, a protein found in wheat, barley, and rye, can lead to skin inflammation. Conditions like celiac disease and non-celiac gluten sensitivity can cause a range of skin issues, including rashes, eczema, and acne. If you suspect gluten may be the cause of your skin troubles, try eliminating gluten-containing foods from your diet for a few weeks to see if your skin improves.

While healthy fats are important for overall skin health, not all fats are created equal. Vegetable oils like soybean, corn, and sunflower oil are high in omega-6 fatty acids, which, when consumed in excess, can lead to inflammation in the body. Opt for healthier, anti-inflammatory fats like olive oil, avocado oil, and coconut oil to support a calmer complexion.

Artificial additives like artificial flavors, colors, and preservatives are commonly found in processed foods, and they can wreak havoc on your skin. These synthetic compounds can trigger inflammatory responses in the body, leading to red, irritated skin. To protect your skin from the effects of artificial additives, focus on consuming whole, natural foods without a laundry list of unrecognizable ingredients.

While a glass of wine or a cocktail can be enjoyable, alcohol can be a potential trigger for inflammatory skin conditions. Alcohol can dilate blood vessels in the skin, leading to redness and exacerbating conditions like rosacea and eczema. Additionally, alcohol can dehydrate the skin, leading to a dull, lackluster complexion. To support your skin’s health, consider limiting your alcohol consumption and staying well-hydrated with water and herbal teas.