Hello lovely humans! Earlier this week, I asked you to submit your health and wellness questions for me to answer in this new series, A Nutritionist Answers. I love these questions—it helps me better understand what problems you’re looking to solve, so that I can create content you actually want to read.
Thank you to everyone who submitted questions. It is very much appreciated! Okay, let’s dive in to our first round of A Nutritionist Answers, shall we?
Q: What are the best foods to eat (and avoid) with acne?
A: When it comes to acne, balancing hormones and lowering inflammation is key. While different factors (like genetics, for example) can factor into the cause of acne, research shows that you eat can have an effect on your skin. (1) It’s important to avoid foods like refined sugar and carbohydrates that can spike blood sugar and lead to excess insulin production, as studies show this can exacerbate acne.
It’s also important to address any food allergies or triggers that may be causing flares. There’s enough evidence to link acne and dairy, that it may be worth cutting it out if you struggle with chronic flare ups. (2, 3, 4, 5)
So what should you be eating? Research suggests opting for a low-glycemic, high-protein diet, choosing high-fibre carbohydrates (like root vegetables and legumes) to help balance blood sugar and improve acne. (6, 7)
Since reducing inflammation is also important, be sure to include anti-inflammatory foods in your diet like antioxidant-rich vegetables. Anti-inflammatory omega-3s (like salmon, tuna, chia seeds, walnuts, etc) have also been shown to be beneficial for reducing acne symptoms. (8)
Lastly, supplementing with vitamin D and a good quality probiotic can also help with improving acne! (9, 10)
Q: Is gluten bad for everyone?
A: No, it’s not. There are definitely people who can tolerate gluten and even thrive while eating it. (So if that’s you, yay!)
However, there are a number of reasons gluten might not work for you. Gluten might be bad for you if:
- You have Celiac disease
- You have an autoimmune condition
- You’re sensitive to FODMAPs
- You have compromised gut health (making you more sensitive to gluten)
Whether or not you should go gluten-free is really dependent on a variety of factors. For example, about 55% of the general population has the same genetic variant seen in 98% of people with Celiac disease that’s been linked to gluten intolerance. So even if you test negative for Celiac, you might still struggle if you have this gene variant.
If you struggle with poor gut health or an autoimmune condition, gluten can trigger inflammation and worsen symptoms. If you think gluten may contribute to any issues you have, I recommend working with a dietitian or nutritionist and doing a temporary elimination diet!
Q: What should I eat to stop feeling hungry?
A: So happy you asked! I actually wrote an entire post about this here. But cliff notes: make sure you’re eating enough. Respect your hunger. Balancing your hunger hormones is also important—I wrote this post at Root + Revel talking about just that—and the best way to do that is making sure you’re eating enough healthy fats, protein and fibre!
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Q: Any tips for getting your period back?
A: One of the biggest ways you can help get your period is too rest. Exercise less, get enough sleep. And again, you probably need to be eating more, especially if your period loss is related to over-exercising. (11) If you’ve lost your period after coming off the pill, you may just have to wait it out as your body readjusts, sometimes for as long as 6 months. (When I got off birth control at 19, it took me 4 months to get my period back!) Research also suggests that taking an omega-3 supplement can be beneficial for hormone health and menstruation. (12)
If you think you have an underlying issue, like PCOS, it’s best to work with a doctor or health professional that you trust! But I think a big takeaway is remember to slow down, take care of yourself and nourish your body.
Thanks for all of your questions! Do you have a question you’d like me to answer? Leave a comment below or email me at tisha@thenourishedmind.ca !
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With love,
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