What is Skin Congestion?
One of the key functions of our skin is to produce sebum, or oil, from glands located just below the neck of our pores. When the skin is functioning well, this oil makes its way out of the pore and onto the skin’s surface, where it plays a vital role in skin health.
Sebum acts as a protective layer, slowing down moisture loss, creating a barrier against environmental irritants, and keeping the skin soft and supple. Additionally, it helps nourish good microbes on our skin, which protect us from disease and infection.
However, problems arise when oil gets trapped in the pore, leading to blockages. Once blocked, the glands continue to produce oil, causing the blockage to grow into a comedone —either an open comedone (blackhead) or a closed comedone (whitehead). Many of these go on to form pimples, making it essential to prevent blockages before they start.
Foods That Contribute to Skin Congestion
Certain foods make blockages more likely, particularly those high in saturated fat. Consider the fat that solidifies in a pan after cooking sausages — when our skin’s oil is rich in saturated fat, it can become thick and sticky, increasing the likelihood of congestion.
Key Congesting Foods to Limit or Avoid:
- Cheese – High in saturated fat, cheese is one of the biggest culprits for congestion. If you're dealing with blockages, it's best to avoid cheese entirely. If your skin is clear, small amounts of soft cheeses like cottage or feta are preferable to hard cheeses.
- Chocolate – Cocoa fats and added fats in chocolate (including vegan chocolate) can contribute to congestion. However, cacao powder itself is fine, and there are plenty of skin-friendly chocolate recipes available in the Bestow cookbooks.
- Full-Fat Dairy – Foods like cream, ice cream, and Greek yogurt can worsen congestion for some people.
- Red Meat & Processed Meats – Fatty meats like sausages, mince, and chicken skin can be problematic. If trying to clear your skin, limit red meat to once a week and choose lean cuts over processed meats.
- Protein Powders – Some processed protein powders can trigger congestion. If you notice breakouts after using them, try getting more protein from whole foods instead.
- Fried Foods & Takeaways – These foods contain fats that may block the skin. Commercial mayonnaise can also be problematic, so consider making your own dressing with olive oil.
- Peanuts & Cashews – These nuts, and their butters, can contribute to congestion. Other nuts and nut butters are fine.
By avoiding or reducing these triggers, you can support your skin’s natural balance and prevent blockages from forming.
