Foods to Avoid If You Have Sensitive Skin

Diet is often overlooked as a contributor to skin health; the adage “you are what you eat” rings especially true regarding skin sensitivity. Everyone who suffers from hypersensitive skin understands how terrifying it is.

About half of the population has hypersensitive skin. (1) The good news is research suggests that food is medicine for skin health, and a healthy diet can significantly impact the condition of the skin.

However, there are also foods that should be avoided by people suffering from skin problems such as dermatitis, eczema, psoriasis, and acne. Eliminating these common food triggers may be necessary to support and maintain clear skin.

This article will present evidence linking food intake and skin inflammation.

How Diet Affects Sensitive Skin

Recent work by the Sensitive Skin Special Interest Group (SIG) of the International Forum for the Study of Itch (IFSI) has resulted in the following definition of sensitive skin:

“If there is unpleasant sensation such as stinging, burning, pain, pruritus, and tingling sensations in response to any stimulant that normally should not cause such sensations. The skin can appear normal or be accompanied by swelling. Sensitive skin can affect all body locations, especially the face.”

Also, likely related to culturally higher exposure to spicy food, Asians in one San Francisco study showed greater skin reactivity to spicy food than Caucasians. (2)

Modifiable risk factors for chronic diseases caused by systemic inflammation include nutrition, weight, alcohol consumption, and physical activity, among others.

Inflammatory markers which can cause sensitive skin are reduced when we consume a diet high in fiber, antioxidants, and omega-3 fatty acids, while other factors, such as saturated fat and sodium, have been linked to inflammation. (3)

Foods to Avoid If You Have Sensitive Skin

Certain foods cause urticaria (hives), a type of rash. (4) If you have sensitive skin, you may find relief by avoiding these foods.

1. Soy

Protein and vitamins abound in soy foods, (5) making them nutritious options.

In a study published in 2017, the study participants with atopic dermatitis (a condition that causes dry, itchy, and inflamed skin) reported severe worsening of their condition, including pruritus (itching) and a rash on their arms and trunks, 6 hours after consuming a first soy dose.

Researchers concluded it was a positive reaction, and the test was stopped early due to the severe pruritus and exacerbation of atopic dermatitis.

Scientists advise avoiding all forms of soy in the diet. Food allergies to soy proteins in processed products have been linked to atopic dermatitis, (6) a chronic, intermittent inflammatory skin disease.

Soy is found and consumed in various forms, such as soy oil, soy flour, soy milk, soy drinks, and soy flakes. (7)

2. Gluten

The protein content of gluten is the highest of any grain. It occurs naturally in related species such as wheat, barley, rye, and oat. (8)

Researchers found that eating gluten-containing products triggered inflammation in the small intestine. (9)(10) Many studies have been conducted to better understand the connection between gluten and skin problems.

One study followed 302 people diagnosed with psoriasis. Thirty patients who had increased serum levels of the gluten protein gliadin were able to see significant improvement in their symptoms after switching to a gluten-free diet. (11)

3. Sugar

Sweets, cookies, sodas, and sugary coffee drinks all fall into the category of sugary foods. Inflammation can develop as a result of sugar’s effects on insulin.

First, sugar makes your skin even oilier and more prone to breakouts. When you eat sugar, your body responds by secreting insulin, which controls your blood sugar. (12)

Since refined sugar is metabolized so rapidly, a lot of insulin needs to be secreted to get all that sugar into your cells as fast as it is being broken down. This insulin surge leads to the overproduction of oil, which triggers a chain reaction of blemishes including clogged pores, acne, and eczema.

Second, the harmful bacteria in your gut thrive on processed sugar. (13) After being nourished, these bacteria proliferate and push out the beneficial ones, creating a microbial imbalance. Rash, acne, and other skin problems may develop when these levels of gut bacteria are out of whack. (14)

4. Meat, both red and processed

According to a research study conducted in 2022, higher total red meat intake can cause more allergic reactions such as inflammation and itching. (15) Hives (red raised rashes) and eczema are typical skin rashes caused by a reaction to meat proteins.

There is mounting evidence that red meat is bad for your health, especially your immune system. There is a link between eating red and processed meat and having more oxidative stress and inflammation. (15)(16)

A study using data from Korea’s National Health and Nutrition Survey on the prevalence of atopic dermatitis found significant links between skin condition and meat consumption. (17)

5. Alcohol

Studies show that drinking too much alcohol can lead to skin problems such as eczema, psoriasis, post-adolescent acne, and rosacea. (18)

A study at Brigham and Women’s Hospital found that drinking two or three beers per week increased the risk of psoriasis. (19)

6. Additives

Chemicals known as “food additives” are used to preserve food and improve its appearance, taste, and/or texture. Because some food additives contain sulfites, food dyes, and preservatives, they can cause allergic reactions such as hives and itching. (20)

The food additive propylene glycol is “generally recognized as safe” by the FDA, which means it can be used in food without fear of adverse effects. It’s great for keeping food moist because it soaks up excess moisture. (21) However, propylene glycol is a known allergen. (22)

One study found that people who consumed seafood, which contains omega-6 and more omega-3 fatty acids, experienced significantly lower rates of acne and oily skin. (23)

Other Factors That Can Aggravate Sensitive Skin

Gender

Epidemiological studies have found that between 50% and 61% of women and between 30% and 44% of men believe they have sensitive skin.

Age

Sensitive skin is more commonly reported in patients over 18 years, likely because this is the age group on which epidemiological studies have focused. Research also shows that younger patients are likelier to have easily irritated skin.

Location

The face is the most prominent area, but other sensitive skin zones include the arms, hands, privates, and scalp. (24)

Environment

The environment is a significant contributor to the development of sensitive skin. Both hot and cold weather can trigger hypersensitive skin.

Cosmetics

The overuse and incorrect application of cosmetics are two leading causes of sensitive skin in women. For example, ingredients that can be irritating (such as alpha-hydroxy acids, propylene glycol, alcohol, and fragrances) can trigger the appearance of symptoms of sensitive skin. (24)

General Queries Related to Foods to Avoid for Sensitive Skin

Final Word

Food additives, soy, gluten, sugar, red and processed meat, alcohol, and spice extracts have all been linked to skin reactions in some people. There is a risk of inflammation if these foods are consumed regularly.

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