Nutrition For Acne: What To Eat and What To Avoid

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Having acne is not easy, and it can be a real trouble to get rid of it. For years I tried to find a solution to my skin problem, and know I know everything about nutrition and diets for acne.

After I changed the way I ate, my skin magically cleared up!

To share my knowledge, I’ve put together this article that will teach you what, when and how to eat to clean your skin for good!

1. Dairy and milk can affect your skin!


As much as you like milk and dairy products, you will have to give them up if you want to have a glowing skin. Milk contains components that can stimulate the oil glands, making your skin more oily and prone to acne breakouts.

Apart from this, milk also contains inflammatory substances that can clog your pores and worsen the acne that you already have. Any treatment you might take against acne will not be completely efficient if your diet is not adjust to your skin’s needs.

If your acne is severe, you should give up more than just the morning cereals and milk. You should avoid yoghurt, cheese, sweets that contain dairy, Ice Cream or milkshakes.

You can always replace them with vegan foods; vegan cheese has a very similar taste to the real one, and almond or soy milk will make your cereals taste as good as always!

You might not notice a big difference at first because it takes a few weeks before the last traces of lactose leave your body, but after two months or so you will see a significant improvement!

2. Anti-inflammatory foods will calm down your skin.

For sure you noticed that in the areas where you have acne your skin looks inflamed and unhealthy. In order to prevent this, you should introduce anti-inflammatory foods in your diet.

This will not be healthy only for your skin, but you will notice an improvement in your overall health!

The most common and effective anti inflammatory foods are tomatoes, olive oil, nuts, green leafy vegetables such as spinach or kale, fatty fish and strawberries, blueberries, cherries and oranges.

Find out from here how you can cook delicious vegan soups with anti-inflammatory foods.

It is easy to eat at least one vegetable of fruit of these every day, as they are very versatile and easy to cook. If you keep eating these foods, you will see a difference in your skin in a matter of weeks!

3. Water makes everything better

You probably know already how important water is for your health. What you don’t know is that drinking the necessary amount of water every day (about 2 l or 8 glasses) can have a wonderful impact on your skin.

When you drink water, amazing processes take place in your body. Your digestion improves, your metabolism speeds up and the recovery process of the cells is accelerating. Plus, your skin will be hydrated and elastic, therefore you can easily prevent wrinkles or skin problems.

How will this affect your acne? Well, to start with the oil levels of your skin will be balanced. Any marks that you might have will disappear much faster, and you will not find your skin dry or flaky again.

The toxins from your body will be eliminated much easier, so you will avoid pimples or outbreaks, even in those days when your skin seems worst than ever.

If you can’t drink tap water, you can replace it with tea, lemonade or flavored water; as long as it is natural and it does not contain unnecessary calories, it will work just fine.

4. Green smoothies are your new best friend


In order to have clear skin you need more than just a few beauty products; you need to be healthy on the inside. This means that your diet needs to include plenty of healthy foods.

Since we know how tricky it is sometimes to cook your meals from scratch, here’s another way to get vitamins: green smoothies.

It takes a few minutes to make one, they are delicious and extremely healthy. Apart from the fact that they will give you a boost of energy, they will also give you plenty of vitamins and minerals that will help your body fight the acne.

Another great thing? You can have them In any moment of the day, since they barely have any calories. Try to drink them fresh though, as keeping them for many hours in the fridge will make them lose their properties.

5. Give up whole wheat and gluten

You tried everything and nothing seems to work? You have a healthy diet but your skin is as bad as always? In this case you might have a silent gluten sensitivity.

There are many people who don’t know that they are allergic to gluten because they only present mild or no symptoms. The silent gluten sensitivity will only cause a small inflammation of the intestinal tract and your skin. Bloating is also common, but most of the people don’t associate it with gluten sensitivity.

What do you have to do? You have to give up every product that is made from whole wheat or contains gluten. Get used to read the labels as some products like beer or soy sauce can have gluten; make sure everything you eat is marked gluten free.

If you have a gluten sensitivity, eliminating it from your diet will clear your skin in a matter of weeks. If not, you know for sure that you can introduce gluten back in your diet without worsening your acne or health.

Consult a physician if you are not sure if you have gluten sensitivity.

6. Stick to a low-glycemic diet

If you are not passionate about nutrition and you don’t know what low-glycemic foods are, let me put it in simple words for you: they are foods that get broken down and absorbed by your body very fast.

Low Glycemic foods do not cause a spike in your blood sugar levels, and they usually have a small amount of calories and sugar. When your blood sugar gets high, your body starts producing free radicals and pro-inflammatory cytokines.

What should you eat? Well, the most common low-glycemic foods are brown rice, sweet potatoes, chickpeas, green lentils, apples, cauliflower, cabbage, hummus and cherries.

You can eat them in combination with other foods, but make sure you have at least one low glycemic meal per day.

7. Give up fast food and unhealthy snacks

If you are healthy on the inside, you will look good on the outside. Therefore, if you eat fast food and unhealthy snacks all the time or you replace water with soda, don’t be surprised if your acne does not go away easily.

To see a difference in your skin, you need to give up soda and replace it with natural juice, water or tea. Sure, a can every once in a while will do no harm, but try to keep it as rare as possible.

Apart from this, you should stay away from fast food or processed food. Very often it contains hormones and chemicals that will damage your skin and worsen the acne.

They will also make you feel tired, without energy and it will damage your overall health. Eat fresh foods as much as possible and replace frozen meals with cooked ones.


You don’t need expensive beauty products to get rid of acne. By making these changes in my life I managed to clear my skin, and you can do too!

The change won’t be immediate, but it will be noticeable and it will improve your life. If you enjoyed this article and you found our advice useful, share it with your friends so they can change their diet and improve their skin too!

Last update on 2020-10-22 - Details

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