Diet Plan For Clear Skin


The right diet plan for clear skin isn’t extreme, necessarily. That’s right. I said it! Your diet doesn’t have to change so drastically in order for you to derive amazing results when it comes to your complexion. Learning about certain foods that aid in clearing up specific skin conditions, as well as what foods have a negative effect on your skin, can greatly help you control the way your skin looks both now and in the future.

The Acne Diet: A Beginner’s Guide to Clear Skin Eating

Acne diet

Want to know how to get rid of acne? The ‘acne diet’ may be the best place to begin. But let’s start with the fundamentals before we discuss the diet plan for preventing acne.

1. What is acne?

Inflammation results from clogged pores filled with debris, oil, or bacteria, which leads to the skin condition known as acne.

What triggers acne?

Although there are various causes of acne, too much sebum, hormones, and bacteria seem to be the main offenders.

  1. What links nutrition to acne?

Your diet has an impact on how your body works as a whole. Therefore, it makes sense that what is excellent for acne is generally similar to what is good for a healthy body. the acne diet comes in.

Acne Diet - Cheat Sheet

The Acne Diet

Recent research on nutrition and acne has revealed that a low-sugar, well-balanced diet is the best option for lowering inflammation and controlling hormone (and consequently, sebum) levels. Here are our top dietary recommendations for healthy skin:

Take more water.

Nutrition 101 is nothing more than staying hydrated. You need to consume enough water to maximize physical functions because your body is 60 percent water. Since we sometimes confuse hunger with thirst, drinking water is essential for consuming the right number of calories each day. Aim for 8 glasses of water per day because healthy, clear skin is built on water.

Cut back on sugar

Undoubtedly, no diet for acne includes sugar. Unfortunately, we consume it almost constantly, making it challenging to avoid. Limit your daily intake of sugar to the recommended two to four servings of fructose from fruit and stay away from other sources of sugar, such as processed carbs and candy-store goods. Sugar, especially when it comes from specific sources, can aggravate acne and lead to a variety of other health issues.

Drink less alcohol

The majority of alcoholic beverages are quite sweet and therefore unhealthy. Furthermore, you are literally choosing to put poison into your body when you drink alcohol, and you are likely paying a high price for it. Alcohol has a number of harmful side effects, including dementia, heart disease, and stroke. Aside from your epidermis, almost all of your body’s organs detest alcohol. It, if you choose to consume alcohol, do so in moderation and drink enough of water to counteract its effects.

Skip processed foods.

Because you can control the ingredients, meals you make at home with fresh ingredients tend to be healthier than processed foods because they often contain less sugar, salt, and fat than we need. Culinary at home is not only healthier, but it’s also less expensive. At first, it could seem challenging and more expensive, but once you have loaded your kitchen with the essential cooking supplies you frequently need, you’ll notice. You won’t ever go back to eating from packages.

Anti-aging food

Ditch dairy (but keep Greek yogurt)

Dairy has a lot of sugar (yes, lactose is also a sugar, just like glucose and fructose). However, dairy consumption in particular has been connected to an increase in acne. Food from animals may not be the best source of protein, despite the fact that dairy is high in minerals our systems love, such as calcium and protein, since study after study has connected animal-based proteins to an increased risk of cancer.

You don’t have to give up meat and cheese forever because the research isn’t fully established, but it’s clear that experts now concur that eating less animal proteins and more vegetables is a good idea for a variety of reasons, including the health of your skin.

Try a sugar-free (or as near to sugar-free as possible) Greek yogurt as a source of calcium, protein, and probiotics if you don’t want to completely cut out dairy from your diet.

Ingredients you need to include on your menu ASAP

Green leafy vegetables

Recent fad diets, including the alkaline diet, have promoted the idea that you can control your body’s pH by eating more “alkaline foods” and less “acidic foods.”

The fact that our bodies already control our internal pH doesn’t negate the fact that this diet trend, which encourages eating more vegetables, is on to something. Beets, broccoli, cauliflower, celery, cucumber, kale, lettuce, onions, peas, peppers, and spinach are suggested by proponents. It’s not complicated: the more vegetables you eat, the healthier your body will be and the clearer your skin will be. Diet for acne wins out.

Berries high in antioxidants

The more antioxidants you can eat, particularly if you have acne, is preferable, just like veggies. Antioxidant-rich diets help reduce mild to moderate acne. Try blueberries, blackberries, cherries, and goji berries; it’s a good thing that berries are so tasty.

a deep chocolate

The healthiest type of chocolate to try is dark chocolate. Additionally, it contains zinc, another nutrient that helps fight acne (and is also relatively low in sugar and, depending on the type, contains little to no dairy). Fortunately, it also tastes good, so reward yourself (in moderation, of course).


Oysters are well-known aphrodisiacs, but they also contain a ton of zinc, so depending on what you need, you can get everything you need from them in a single meal (wink). Just make sure the oysters you buy were raised sustainably.

squash seeds

Not a fan of shellfish? You can find zinc in a lot of other places, so don’t worry. Sprinkle some pumpkin seeds on top of your salad or eat them as a snack at work to get your recommended daily intake of zinc.

Leaf tea

Green tea has a lot of polyphenols (poly-what? ), so give it a try. Don’t worry about how to pronounce them; just know that polyphenols improve the skin’s general appearance, feel, and most importantly, health by increasing blood flow and oxygenation.

Diet Dos and Don’ts for Preventing Acne

A nutritious diet can support good skin and help avoid acne. Learn what to keep or throw away for beautiful skin.


Scientists still aren’t clear on the true link between diet and acne, but they have some theories.

You’ve wanted to put so many things from your teen years behind you, but you just can’t seem to get rid of the pimple issue. Adult acne is on the rise, and 15% of women report having breakouts, according to the American Academy of Dermatology (AAD).

Dermatologists frequently struggle to explain why, and the answer goes deeper than simply picking up a benzoyl peroxide lotion at the drugstore like you did when you were 17. Although there is disagreement among experts, some believe that what you consume may have an impact on the development of pimples.

Although some meals, such as dairy, sugar, and processed foods like potato chips, crackers, and granola bars, are thought to promote acne, “evidence is not conclusive on what foods cause acne. But we do know that each person’s skin responds differently to certain substances, according to Gretchen Frieling, MD, a board-certified dermatopathologist in Boston. She asserts that various foods “may have varied affects on different persons.”

According to Dr. Frieling, your diet can have an impact on the sebum (oil) production in your skin, hormone balance, and inflammation, all of which can promote acne. But it goes beyond diet. Acne can occur for a number of reasons. According to study published in December 2017 in the journal Clinical, Cosmetic, and Investigational Dermatology, emotional stress is one factor that contributes to more severe breakouts. This may be because stress sends sebaceous (oil-producing) glands into overdrive. Stress may not be the only factor causing breakouts, but it certainly make acne-prone skin worse, according to Frieling.

When looking for a clear skin solution that will work for you, it’s vital to consider your entire body, including your nutrition, skin-care routine, and topical treatments (specifically, ensuring sure they are anti-comedogenic so they won’t clog pores). “Some factors that affect acne are out of your control, such as genetics and skin type. However, your diet can have a significant impact on the health of your skin overall and the production of sebum, according to Frieling.

In a small study, which was published in April 2016 in Dermatology Practical & Conceptual, it was found that 71% of acne-prone study participants attempted to alter their diet to address their skin issues, but frequently they failed to focus on the foods (such as refined carbohydrates) that have some of the more strongly suspected links to acne. It might be necessary to conduct some self-experimentation to identify your own triggers. The AAD advises keeping track of your breakouts and determining whether they seem to get better or worse when you avoid eating particular foods.

Here are some items to keep an eye out for and tips on how to create a diet plan that can prevent breakouts.


Don’t: Eat Foods High on the Glycemic Index, Such as Refined Carbs

macaroni and cheese bowl spoon napkin

According to Whitney P. Bowe, MD, a clinical assistant professor of dermatology at the Icahn School of Medicine at Mount Sinai Medical Center in New York City and the medical director of Integrative Dermatology, Aesthetics, and Wellness at Advanced Dermatology in Briarcliff Manor, New York, some of the strongest evidence to date links foods high on the glycemic index (GI) and acne.

White bread, russet potatoes, boxed macaroni and cheese, and other highly processed foods are examples of foods high on the GI, according to Harvard Health Publishing. These foods have a tendency to quickly raise blood sugar levels. According to the AAD, this increase in blood sugar kicks off a chain of events that worsens inflammation, causes the skin to generate more oil and clog pores, and promotes acne. You should stay away from “anything white or elegant,” advises Dr. Bowe. Try switching to whole-grain bread and brown rice instead of white. According to Harvard, these foods—100% whole-wheat bread and brown rice—are lower on the glycemic index because they are less processed and higher in fiber, which lowers blood sugar levels after meals.


Do: Opt for Fish and Other Food Sources of Healthy Fats

raw salmon fish plate lime

Focusing on eating an anti-inflammatory diet may help to calm skin that is prone to breakouts. According to Frieling, “acne is an inflammatory illness by nature, hence foods that produce inflammation contribute to the pathology of acne.” In addition, a study published in May 2018 in the journal Cell Transplant found that persistent inflammation can worsen wrinkles by causing the elastin and collagen fibers in skin to break down. The Cleveland Clinic explains that your body contains collagen, a protein, in its muscles, bones, and skin. Chronic inflammation is indicated by worsening acne (lesions that are redder or more severe), drooping, or a loss of smoothness, she continues.

Although bad fat can cause inflammation, Bowe advises against avoiding all forms of it. You should consume good fats, such as omega-3 fatty acids. According to the National Institutes of Health, beneficial fats include flaxseed, walnuts, chia seeds, and fish high in omega-3 fatty acids like salmon and sardines. Artificial trans fats are unhealthy fats, but the U.S. Food and Drug Administration formally outlawed them in 2018 (according to a June 2018 Washington Post article). In addition, Harvard Medical School advises against consuming too many saturated fats. They point out that full-fat dairy, fast food, and commercial baked products are sources of harmful fats.


Don’t: Binge on Milk and Other Dairy Products

glass of milk

According to the AAD, numerous research have shown a connection between consuming milk and other dairy products and a higher chance of developing acne. There are two main causes: These nutrients cause the body to release growth hormones and insulin, which cause breakouts.

When compared to completely avoiding dairy, eating any dairy was related with a 25% higher risk of acne among adolescents and young adults aged 7 to 30, according to a review of 14 research published in the journal Nutrients in August 2018.

According to Bowe, casein and whey proteins from milk are increasingly being blamed for the acne connection. “However, milk contains hormones that are precursors to testosterone as well, and the combination of these hormones plus protein may cause acne. At first, we continued to notice a higher association between skim milk and acne, albeit we are still unable to explain why it is more pronounced than for whole milk.”

Dairy consumption may be manageable for one person while causing outbreaks for another. Frieling supports the conclusions of the aforementioned Nutrients analysis by saying, “Our bodies’ response to these hormones may vary from person to person, but dairy stimulates an insulin-like hormone called IGF-1, which can cause breakouts.”

If acne is an issue, Bowe advises looking for nondairy substitutes like calcium-fortified soy and almond milks. Additionally, it’s likely that they’ll be vitamin D-fortified, which is advantageous given that some research, including a study published in the journal Dermato-Endocrinology in February 2018, has suggested a link between a vitamin D deficiency and acne, possibly because an adequate intake of vitamin D reduces inflammation.


Do: Eat Plenty of Heart- and Skin-Friendly Nuts

raw almonds

Numerous nuts, including walnuts and almonds, are rich in zinc and omega-3 fatty acids that can help reduce inflammation. According to a review that appeared in the July 2014 issue of the journal Dermatology Research and Practice, zinc has anti-inflammatory properties, lowers levels of the bacteria that causes acne (Cutibacterium acnes), and may help reduce sebum production. According to Bowe, the vitamin has been applied topically to treat acne in creams and supplements. Because supplements might have unpleasant side effects, she continues, “I try to advise getting it through food sources or taking a multivitamin.”


Don’t: Overdo It on the Chocolate Milk (and Do Be Wary of Chocolate Itself)

chocolate milk glass

The actual link between chocolate milk and acne is debatable, as is the case with all dairy products, and requires further study. However, early research presented in the 1960s and 1970s revealed a connection between milk chocolate and acne. However it’s debatable, some following research suggests there is a correlation between acne and milk chocolate, although the exact cause of the link is unknown. The study didn’t particularly examine whether the sugar, nonfat milk solids, milk fat, or the cocoa in milk chocolate were to blame.

For instance, a very small study indicated that ingesting 100% cocoa was linked to worsening acne in acne-prone men. The study was published in May 2014 in The Journal of Clinical and Aesthetic Dermatology. Later, a study comparing the impact of consuming chocolate versus jelly beans was released in July 2016 in the Journal of the American Academy of Dermatology. In comparison to the jelly bean group, which had less than one acne lesion after 48 hours, the chocolate group had roughly five more.

Although the question of whether chocolate on its own causes acne is still open, Bowe advises those who are concerned about acne to stay away from milk chocolate due to its high milk and sugar content.


Do: Fill Your Plate With Antioxidant-Rich Fruits and Vegetables

strawberry salad

Antioxidants, which are also well-known for having anti-inflammatory qualities, can help with acne. The National Center for Complementary and Integrative Health states that fruits and vegetables with vivid colors, such as peppers, spinach, and berries, contain antioxidants. Additionally, consuming wholesome foods rich in antioxidants can help the body fight off free radicals and oxidative stress, both of which Bowe claims can reduce acne. According to a January 2014 article in the Asian Pacific Journal of Cancer Prevention, oxidative stress happens when there are more free radicals present than antioxidants to combat them. (The AAD describes free radicals as “molecules that cause skin damage and aging.”)

According to Frieling, a diet high in produce also provides “vitamins and minerals, such as zinc, vitamin A, and vitamin E, that reduce inflammation.” Carrots, pumpkin, squash, beans, spinach, kale, sunflower seeds, broccoli, and brown rice are a few of the nutrient-dense foods she suggests.


Don’t: Go Overboard on Eating Fried Foods

french fries

For the sake of your health, you should restrict dangerous saturated and trans fats, like those included in fried foods and processed baked products. Contrary to popular opinion, “oily, fatty foods are not what causes acne,” according to Frieling; instead, these create inflammation in the body. (She claims that if you frequently use a lot of oil in your cooking, it may get on your skin and clog your pores, but it is a whole separate problem.) While most medical professionals and nutritionists would advise against consuming these items for your general health, Frieling argues that this is not what will clear up your skin.


Do: Eat Foods With Probiotics, Such as Yogurt

yogurt strawberry nuts bowl

Probiotics are currently quite popular for treating acne, according to Bowe. Probiotics, often known as good bacteria, are bacteria that are believed to have advantageous effects on the gut, according to the Mayo Clinic. According to a study published in April 2015 in the International Journal of Women’s Dermatology, these helpful bacteria may lessen inflammation to aid in the prevention of acne, and when added to the fermentation process (used to turn milk into yogurt), they may also reduce levels of the growth factor called IGF-1 found in milk. So, one form of dairy that you might include in an anti-acne diet is yogurt.

Probiotics’ potential contribution to clear skin warrants further study. According to the Mayo Clinic, probiotics can be obtained in supplements as well as yogurt with live active cultures, sauerkraut, kefir, and kimchi.

Probiotics, according to Bowe, may improve the bacterial habitat in the gut, which may help prevent the chain of events that trigger inflammation and acne. However, additional research is required to demonstrate that they are beneficial foods for clear skin.

Frieling also suggests eating foods high in probiotics to help clear up acne. She suggests include foods like kombucha, tempeh, miso, yogurt, sauerkraut, and kimchi in your diet.

The Clear Skin Diet: 6 Food Groups Proven to Improve Acne

The Clear Skin Diet: 6 Food Groups Proven to Improve Acne

Everyone, regardless of race, nationality, age, or religion, aspires to have clear skin. Clear skin is frequently equated with having faultless, flawless skin due to the media’s portrayal of models with airbrushed skin.

But as we’ve already demonstrated, this ideal of beauty is unattainable and can be harmful to your self-esteem. Instead of concentrating on having skin that seems like it was Photoshopped, you should concentrate on gaining healthy skin by following the proper diet.

You Are What You Eat 

The antithesis of clear, healthy skin is acne, UV-induced skin aging, fine wrinkles, and pigmentation problems. Topical skincare treatments are therefore frequently used to treat and stop the development of these blemishes. However, a clear skin diet can also help you attain good skin health, so these topical solutions are not your only option for skincare.

According to a 2012 study in the Dermato-Endocrinology Journal, the following antioxidants support healthy skin:

  • Carotenoids
  • Lactobacilli
  • Polyunsaturated fatty acids
  • Polyphenols
  • Vitamin A
  • Vitamin C 
  • Vitamin D 
  • Vitamin E 

As such, the ideal clear skin diet is rich in foods with antioxidants to provide your skin with the nutrients it needs for glowing skin. 

The Clear Skin Diet Includes These Foods

It’s crucial to incorporate antioxidant-rich foods and beverages in your diet if you want clear skin because they are the key to healthy skin health. Making these dietary modifications is really simple, according to the Harvard School of Public Health’s Healthy Eating Plate.

You should consume the following food types in the recommended amounts, according the Healthy Eating Plate, for balanced nutrition:

  • Vegetables and fruits — 1/2 of your plate 
  • Proteins — 1/4 of your plate 
  • Whole grains — 1/4 of your plate
  • Plant oils — in moderation 
  • Water, coffee, or tea — limit milk and dairy products to one to two servings per day, and limit juice and smoothies to 150 ml per day 

To help you understand what constitutes a clear skin diet that abides by the nutritional guidelines set out by the Healthy Eating Plate, we will explore the types of foods in each food group and the antioxidants they contain. 

1. Eat Your Fruits and Veggies in Colors

It’s recommended to eat fruits and veggies of all colors as these will provide your skin with antioxidant-rich nutrients that promote glowing skin. 


Carotenoids like beta-carotene and lycopene are present in many fruits and vegetables with vibrant colors. A class of vitamin A derivatives known as carotenoids shields your skin from UV rays.

To stop pigmentation caused by UV rays, beta-carotene can be taken orally. According to a 2000 research in the American Journal of Clinical Nutrition, beta-carotene intake for 12 weeks dramatically decreased UV-induced erythema.

Despite the fact that lycopene lacks vitamin A activity, a 2006 study published in the Royal Society of Chemistry discovered that eating foods high in lycopene reduced sensitivity to UV-induced erythema. As a result, both beta-carotene and lycopene can help to develop smoother skin and lessen the signs of UV-induced erythema.

The following foods are high in lycopene, beta-carotene, or both:

  • Carrots 
  • Kale
  • Mangoes 
  • Papayas 
  • Pumpkins 
  • Spinach
  • Sweet potatoes
  • Tomatoes 
  • Watermelons

Vitamin C 

The majority of fruits and vegetables also include vitamin C, which is a top pick for obtaining clear skin. With the help of its anti-inflammatory, tyrosinase-inhibiting, and photoprotective qualities, free radicals can be neutralized, UV-induced pigmentation can be avoided, and photoaging can be slowed down.

Choose the following foods high in vitamin C to clean up blemishes:

Despite the fact that lycopene lacks vitamin A activity, a 2006 study published in the Royal Society of Chemistry discovered that eating foods high in lycopene reduced sensitivity to UV-induced erythema. As a result, both beta-carotene and lycopene can help to develop smoother skin and lessen the signs of UV-induced erythema.

The following foods are high in lycopene, beta-carotene, or both:

  • Bell peppers 
  • Blackcurrants 
  • Blueberries 
  • Citrus fruits 
  • Guavas 
  • Kakadu plums
  • Parsley 
  • Rosehip 

If you find it difficult to include vitamin C-rich foods in your diet, try a vitamin C supplement instead. This way, you’ll still ensure your body receives the daily ascorbate content it needs.  

2. Protein Power

Clear skin diet: Raw salmon with herbs on top

It’s important to get the right types of proteins that contain antioxidants like polyunsaturated fatty acids, vitamin D, and Coenzyme Q10 (CoQ10), all of which boost skin clarity. 

Polyunsaturated Fatty Acids

Polyunsaturated fatty acids are also known as healthy fats. They consist of: 

  • Omega–3 fatty acids — α-linolenic acid (ALA), docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA)
  • Omega–6 fatty acids — linoleic acid 

According to a 2010 study from the University of Connecticut Health Center’s Department of Dermatology, omega-3 fatty acids like DHA and EPA can treat inflammatory skin conditions like psoriasis, dermatitis, and acne. Additionally, a 2016 study published in the academic journal PLOS ONE demonstrated that linoleic acid can hasten the healing of wounds when taken orally.

Due to the compelling scientific data, you should incorporate these beneficial fats into your diet if you want clear skin.

  • Chia seeds
  • Flaxseed 
  • Herring
  • Mackerel
  • Salmon
  • Sardines 
  • Tuna

Vitamin D

This fat-soluble vitamin guards your skin cells against photodamage and is crucial for wound healing. The ability of your skin to naturally manufacture vitamin D declines by as much as 50% as you age, according to a 1985 study published in the Journal of Clinical Investigation.

As a result, eating foods high in vitamin D, such as fatty fish and egg yolk, will help replenish your body’s vitamin D levels, which are essential for maintaining good skin as you age.

Coenzyme Q10 (CoQ10)

CoQ10 is a naturally occurring, lipid-soluble molecule that the body produces and stores in the fat tissues. According to a 2017 study that was published in the International Union of Biochemistry and Molecular Biology, CoQ10 improves skin smoothness and minimizes wrinkles for a more youthful appearance.

To help you slow down skin aging, opt for: 

  • Oily fish like salmon, tuna, trout, and herring 
  • Organ meats like liver and kidney 

Consume CoQ10-rich foods with a good source of fat, like olive oil, to increase its bioavailability. 

3. Choose Whole Grains

Whole grains are becoming more widely recognized as a healthy alternative to processed foods like white rice and bread. This is because whole grains are high in zinc and other nutrients that are good for the skin.


In a 2006 study by the Department of Dermatology at the University of Baghdad, rosacea patients who consumed zinc sulfate experienced clearer skin with minimal side effects. As such, choose zinc-containing whole grains like: 

  • Barley
  • Brown rice 
  • Steel-cut oats 
  • Quinoa 
  • Whole wheat pasta

4. Include Plant Oils

Low-fat eating has been associated with health for many years, but that may not always be the case. This is so because low-fat diets typically contain a lot of carbohydrates, which raises the risk of diabetes and heart disease.

Moreover, low-fat carbs like white bread, sugary drinks, and processed snacks tend to be digested quickly. This makes you hungry more often and may result in unwanted weight gain. 

To lower the risk of health diseases and weight gain, replace low-fat carbs with plant-based oils that are rich in unsaturated fats and vitamin E. 

Vitamin E

Small bowl of olive oil surrounded by olives

The upkeep of your skin barrier, the cornerstone of healthy skin, depends on this fat-soluble vitamin. According to a 2000 study by the Cabrini Medical Center’s Department of Medicine, vitamin E lowers inflammation and pigmentation, making it a potent defense against skin damage brought on by UV radiation.

Select: for beneficial plant oils that are abundant in vitamin E.

  • Coconut oil 
  • Corn oil 
  • Olive oil 
  • Rapeseed oil 
  • Safflower oil 
  • Sunflower oil 
  • Soybean oil 
  • Wheat germ oil 

Since plant oils are to be consumed in moderation, include them in your diet as cooking oil or salad dressing. 

5. Hydrate, Hydrate, Hydrate

Six to eight glasses of water a day has long been the golden rule when it comes to getting adequate hydration for your body and skin. On top of that, you can also drink coffee or green tea for a much-needed caffeine boost and a healthy dose of polyphenols. 


Inflammation, oxidative stress, and DNA damage brought on by UV radiation may be controlled with the help of polyphenols, according to a 2010 study by the Department of Dermatology at the University of Alabama.

Although more studies are required to confirm this hypothesis, it won’t harm to consume lots of these beneficial, polyphenol-rich beverages as part of your clear skin diet:

  • Coffee 
  • Green tea 
  • 100% fruit juices like pear, apple, or cherry 

6. Prebiotics and Probiotics

Probiotics are live organisms required for optimal digestion, whereas prebiotics are specialized plant fibers that encourage the growth of healthy bacteria in your stomach. To maintain a healthy gut, prebiotics and probiotics are crucial.

The answer is a loud yes if you’re asking whether there’s any connection between a healthy gut and clear skin. Participants who drank a bottle of prebiotic and probiotic fermented milk everyday for four weeks reported better skin compared to those who didn’t consume the test beverage, according to a 2016 study published in the Bioscience of Microbiota, Food, and Health.

Choose the following to add prebiotics and probiotics to your diet:

  • Chickpeas
  • Fermented milk, e.g. kefir, Yakult 
  • Garlic 
  • Green bananas (in smoothies) 
  • Jerusalem artichokes 
  • Kombucha 
  • Lentils 
  • Miso 
  • Natto 
  • Onions 
  • Sauerkraut
  • Yogurt

One thing to note about ingesting prebiotics and probiotics is that you may experience more frequent bowel movements. This could be a sign that your gut microbiota is flourishing so that you’re well on your way to clearer skin. 

The Clear Skin Diet Excludes These Foods

Other than topping up on antioxidant-rich foods, there are certain blemish-triggering foods that you should avoid to make your clear skin journey a smoother one. 

1. Alcohol

Did you know that some people experience facial redness after having a drink or two? This is known as alcohol flushing and can be easily avoided by refraining from alcoholic beverages. Giving up your glass of red wine will be worth it if it results in the clear skin you’re hoping for.

2. Milk 

While some may claim that there isn’t enough proof to support the claim that milk consumption might lead to outbreaks of acne, a meta-analysis conducted by the Tehran University of Medical Sciences shows that there is a direct correlation between milk consumption and acne. This is further confirmed by a 2008 Harvard School of Public Health study that found a similar beneficial association between consumption of skim milk and teen acne.

Other food and lifestyle choices could also be a factor in acne outbreaks. But considering the compelling evidence that milk may be a beverage that causes blemishes, it may be best to avoid it in your diet to maintain healthy skin.

3. High-Glycemic Foods

The American Academy of Dermatology claims that a high-glycemic diet and skin issues like acne outbreaks are closely related. According to a 2010 study by the Universities of Sydney and Macquarie, eating foods with a high glycemic index raises insulin levels, which can aggravate acne by boosting sebum production and inflammation.

Replace processed meals like white bread, potato chips, and sweet beverages with low-glycemic alternatives like whole grains for smoother skin.

4. Spicy Foods

The National Rosacea Society said that in a survey of 1,066 people with rosacea, 45% said that spicy foods were a common reason for their red faces. So if you’re suffering from rosacea, it might be a good idea to stay away from spicy foods to up your chances of clearer skin. 

Eat Your Way to Clear Skin

It’s time to eat your way to clear skin given the extensive scientific evidence that an antioxidant-rich diet will help you attain optimal skin health. On the positive side, since the clean skin diet is packed with nutritious meals, expect to shed a few extra pounds as well.

But keep in mind that the diet for clear skin described above is only a suggestion. While some meals can help your skin clear up, others may have skin problems as a result. This is so because each person has different food requirements and consequent skin sensitivities. To track the foods that suit you and those that don’t, keep a notebook.

Not to mention, it takes time for the clear skin diet to start working. Try the clear skin diet for at least a month to observe effects because your skin cells regenerate once every four weeks. Combine the clear skin diet with a reliable skincare routine that suits you for a comprehensive approach. To make sure your clean skin diet is a complete success, practice consistency and self-control by adhering to your eating plan and avoiding potential triggers.

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