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INSIGHTS & WELLNESS

TCM Perspective: How Your Diet & Certain Foods Can Cause Acne?

How well do you know about the relationship between your diet and acne? What are the foods you should avoid or consume less of? Physician Hao Li breaks it down for us!

People often get anxious when they experience acne breakouts. While it is an unavoidable part of life for many, there are lifestyle choices you can make to significantly reduce the risk of severe breakouts. Specifically, the relationship between our diet and acne is profound.

How well do you know about the relationship between what you eat and the health of your skin? What are the specific foods you should avoid or consume less of? Let us break down the causes of acne from both a Western and a Traditional Chinese Medicine (TCM) perspective.

How Does Acne Form? (TCM vs. Western Perspectives)

The Western View: Hormones, Diet, and Sebum

In Western dermatology, pores on our skin are connected to oil glands through follicles. These glands produce sebum. When excess sebum is produced, it builds up and clogs follicles with dead skin cells, hair, and bacteria. As the bacteria multiply, they cause infection and inflammation, creating a pimple. Common triggers include:

  • Hormonal changes
  • Dietary factors
  • Certain Medications
  • High Stress levels
  • Improper removal of makeup

The TCM View: Heat, Dampness, and a Weak Spleen

TCM takes a more holistic, internal perspective. We believe acne formation is primarily caused by internal disharmony, explained in three key ways:

  1. Lung Heat & Wind: When a person with a “Heaty” body constitution (especially one with Lung Heat) is invaded by external “Wind”, the Heat in the body is triggered and travels upwards to the face, erupting as acne.
  2. Dampness-Heat: Overconsuming spicy, oily, or heavily flavored foods generates Dampness-Heat in the stomach and intestines. This damp heat travels upwards like steam, affecting the face.
  3. Weak Spleen: The Spleen is responsible for transporting fluids. A weak Spleen compromises this process, leading to fluid stasis. Over time, this stasis forms Dampness and Phlegm. When accumulated, they generate Heat. The combination of Dampness, Phlegm, and Heat triggers deep, cystic acne.

"Heaty" Foods and Other Trigger Foods to Avoid

In TCM, there is a saying that mirrors “you are what you eat”: the food and drinks you consume affect your zang-fu organs and shape your body constitution. To clear your skin, you must avoid foods that lead to a heaty constitution, Dampness-Heat, or a weakened Spleen.

"Heaty" Foods That Generate Dampness-Heat

These foods induce redness, swelling, inflammation, and pus formation.

  • Meats & Dairy: Mutton, milk, cheese
  • Spices & Aromatics: Curry, chilli, ginger, onion, garlic, cinnamon, star anise, pepper, leeks, chives
  • Snacks: Oily and deep-fried foods, biscuits, cookies, chips
  • Sweets & Fruits: Sugar, sweetened drinks, durian, jackfruit, longan, lychee, rambutan, mango
  • Beverages: Alcohol

Foods That Weaken the Spleen

Foods that weaken the Spleen cause Phlegm-Dampness, which tends to manifest as stubborn nodules and cystic acne.

  • Ice, ice cream, and chilled drinks
  • Chilled or raw fruits and vegetables
  • Excessively oily or heavy-tasting dishes

High-GI and Omega-6 Rich Foods

Modern studies align with TCM principles, showing that high Glycemic Index (GI) foods and dairy interfere with hormone secretion, while excessive Omega-6 fatty acids induce inflammation.

  • High GI: White rice, porridge/congee, white bread, cake, potatoes, fries, sweet potatoes, watermelons, pineapples.
  • High Omega-6: Peanuts, walnuts, sunflower seeds, tofu, safflower oil, canola oil, corn oil.
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What Foods Can Help Clear Acne? 3 TCM Cooling Recipes

To counteract acne breakouts, TCM recommends foods with “Cooling” and Dampness-removal properties to clear internal Heat.

Cooling Winter Melon Soup

Ingredients: Wintermelon with skin (500g), Chinese barley (60g), Dried lotus leaf (12g), Lean meat (250g).

Instructions:

  1. Cut winter melon into large cubes, retaining the skin.
  2. Rinse all ingredients with water. Place the lotus leaf into a filter bag.
  3. Put all ingredients into a pot with 1.5 litres of water.
  4. Boil on high heat, then reduce to medium-low and cook for 1 hour.
  5. Turn off the heat and season with 1 teaspoon of salt.

Heat-Clearing Chinese Barley & Green Bean Dessert

Ingredients: Chinese barley (70g), Green bean (50g), Rock sugar (10g), Pandan leaf (5~8 pieces, optional).

Instructions:

  1. Rinse all ingredients with water.
  2. Put Chinese pearl barley and green beans into a pot with 1 litre of water.
  3. Boil on high heat, then reduce to medium-low and cook for 30 minutes.
  4. Add pandan leaves and boil for 8 more minutes.
  5. Turn off the heat, add rock sugar, and stir until melted.
 

Detoxifying Honeysuckle & Chrysanthemum Tea

Ingredients: Honeysuckle (6g), White chrysanthemum (6g), Tangerine peel (6g).

Instructions:

  1. Break the tangerine peel into small pieces.
  2. Place all ingredients into a tea bag.
  3. Pour boiling water into the cup and steep for 5 minutes.

Daily Tips for Acne Prevention and Management

  • Skincare Routine: Wash your face twice a day and moisturize. Do not over-cleanse, as this causes dry skin and worsens acne. Always remove makeup before sleeping.
  • Hygiene: Refrain from touching your face. Wash hands frequently. Wash your pillowcases, face towels, and face masks regularly.
  • Product Choice: Choose non-comedogenic makeup. If you have oily skin, opt for water or gel-based products to prevent clogged pores.
  • Lifestyle: Keep cool and dry in hot/humid climates. Avoid excessive sun exposure. Try wearing loose clothing if you have body acne.
  • Stress Management: Manage anxiety, as it increases cortisol and adrenaline production, exacerbating breakouts.
  • Never Pick: Do not scratch or burst pimples. This pushes the infection deeper, causing more blockages and scarring.
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Frequently Asked Questions (FAQs)

Unlike quick topical fixes, Traditional Chinese Medicine focuses on resolving the root internal imbalances causing your breakouts. While some patients notice reduced inflammation and redness within 2 to 4 weeks, a complete skin turnover cycle takes about 28 days. For chronic or cystic acne, a consistent TCM treatment plan—combining dietary changes, herbal medicine, and acupuncture—typically yields significant, lasting results within 3 to 6 months.

In TCM, coffee is generally considered warm or "heaty" and highly stimulating. For individuals already prone to Lung Heat or Stomach Heat, excessive coffee consumption can exacerbate internal inflammation and trigger red, angry breakouts. If you have a heat-dominant body constitution, TCM physicians often recommend reducing coffee intake or switching to cooling alternatives like green tea or chrysanthemum tea to help calm the skin.

Yes, an integrative "East meets West" approach is highly effective for many patients. While Western dermatology often utilizes topical creams to manage surface bacteria and sebum, TCM works internally to regulate hormones, clear 'Heat,' and improve digestive health. However, you must always inform both your dermatologist and your TCM physician about all medications, supplements, and herbal formulas you are taking to prevent any contraindications.

Acupuncture is a core component of TCM acne management. By inserting ultra-fine, sterile needles into specific acupoints, acupuncture helps clear internal Heat and reduce systemic inflammation. Furthermore, it improves local blood circulation to speed up the healing of acne scars and stimulates the nervous system to help regulate the endocrine system, naturally balancing the hormones that trigger excess sebum production.
While it is a common myth that drinking a cooling tea immediately after a spicy meal "cancels" it out, TCM focuses on long-term balance. If you have a naturally "Heaty" constitution, a single cooling drink won't prevent a breakout from a high-GI, greasy meal. Instead of trying to neutralize "bad" foods, focus on a 70/30 ratio: ensure 70% of your weekly intake consists of neutral or cooling foods (like green leafy vegetables and mung beans) to build a resilient internal environment.
Because TCM treats the root cause rather than just the symptom, skin improvements typically follow the body's natural 28-day skin cell renewal cycle. Most patients notice a reduction in redness and inflammation within 2 to 4 weeks of dietary changes. However, for deep-seated "Dampness" or hormonal cystic acne, it may take 3 months of consistent dietary discipline and herbal support to fully rebalance the internal system.

References

PULSETCM-Physician-Dr-Sim-Beng-Joo
Reviewed by: Dr Sim Beng Joo
Advisor (Science & Strategy) / Consultant Physician TCMPB T1303003A

Dr Sim Beng Joo is a fully MOH-licensed Traditional Chinese Medicine Practitioner, registered with the Singapore TCMPB.

Expertise: Gastrointestinal Syndromes Pain Management Sleep / Fatigue / Concentration Syndromes

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Note: The information shared is based on clinical experience and TCM principles. This is for educational sharing and should not replace a personalized consultation. Always speak to your healthcare provider before starting new treatments.