Every meal either reduces or amplifies inflammatory signalling.
Here’s the clean, clinical distinction.
Whole foods
These are foods in, or close to, their natural state. They contain intact fibre, enzymes, phytonutrients, minerals, and natural fats that regulate blood sugar, gut bacteria, and inflammatory pathways.
Whole foods send the body the signal: “You are safe. You can repair.”
They:
• stabilise blood sugar
• reduce insulin and IGF-1 spikes
• feed the microbiome
• reduce oxidative stress
• support detoxification and hormone clearance
• improve skin barrier lipids
Examples:
vegetables, fruit, legumes, whole grains, nuts, seeds, eggs, fish, olive oil, herbs, fermented foods, natural dairy if tolerated.
Ultra-processed foods
These are industrial formulations, not real food. They are designed for shelf life, hyper-palatability, and speed — not biology.
They send the body the signal: “Inflammation and stress are present.”
They:
• spike blood sugar and insulin
• increase androgen and IGF-1 signalling
• disrupt gut bacteria
• damage the intestinal barrier
• increase oxidative stress
• impair hormone clearance
• drive systemic inflammation
Common sources:
packaged snacks, flavoured yoghurts, protein bars, ready meals, sugary drinks, white bread, pastries, fast food, diet foods, artificial sweeteners.
The skin consequences of ultra-processed diets:
• adult acne
• rosacea
• eczema
• perioral dermatitis
• pigmentation relapse
• slow healing
• premature ageing
The practical shift (without overwhelm)
Aim for 80% real food.
Build each meal around:
Protein
Fibre (vegetables, legumes, fruit)
Healthy fats
Reduce sugar spikes, eat regularly, and hydrate well.
When the body is fed a healthy restorative diet the skin becomes resilient.
