Fruits That Clear Acne


Fruits That Clear Acne are Fruits that are being packed with vitamins and antioxidants, can help clear up your acne. But here’s the thing; Not all fruits are good for your skin. Some might even make your acne worse. This article will reveal fruits that clear acne and what foods you should avoid if you have acne prone skin.

foods that help clear acne

While food isn’t the only cure for acne, what you eat can go a long way in helping you clear your skin

Acne isn’t just a problem for teenagers. It can continue well into adulthood. According to the American Academy of Dermatology (AAD), adult acne is an ever-increasing problem, with about 15% of women complaining of breakouts. 

Americans spend billions of dollars a year on over-the-counter skin care products in the form of creams, gels, and masks. However, no amount of expensive products can give you flawless skin if your acne is caused by other factors.

What causes acne?

Acne can be caused by a variety of factors:

  • Genetics
  • Hormonal imbalances
  • Skin type
  • Stress
  • Lack of sleep
  • Diet
  • Skin care habits
  • Topical products

While some experts aren’t sure how much diet affects acne, there are some foods that can aggravate your skin by increasing oil or sebum production and inflammation.

Below, we list foods to eat and foods to avoid when it comes to clearing acne.

6 foods that help clear acne

  • Fiber: Eating a diet high in fiber can help, since fiber helps to control your blood sugar levels and therefore controls the amount of oil your skin produces. Try including more fruits and vegetables in your daily diet.
  • Fatty fish: Studies show that eating foods with omega-3 fatty acids can improve your acne over time. Omega-3 fatty acids help lower inflammation and reduce the production of a protein involved in the release of insulin growth factors. You can find these fatty acids in fishes like salmon, sardines, mackerel, and tuna.
  • Healthy oils: Consider using healthier oils like walnut, soybean, and canola oil. These also contain omega-3 fatty acids that can help keep acne at bay.
  • Nuts: Nuts are a good snack option, since they are chock full of antioxidants that people with acne are often lacking, such as vitamin E and selenium. While there is no definitive data that proves the link between nut consumption and clear skin, there is no harm in including these healthy foods in your diet, as long you eat in moderation.
  • Zinc: Zinc has been shown to have promising results when it comes to clearing up acne. Rich food sources of zinc include oysters, poultry, nuts, beans, whole grains, and fortified cereals.
  • Probiotics: Probiotics help balance gut bacteria, which may have many beneficial effects including an increase in anti-inflammatory fatty acids in the blood.

What foods should you avoid with acne?

  • High glycemic foods: Sugar and carb-rich foods like rice and pasta have a high glycemic index, meaning they cause your blood sugar levels to spike and stimulate the release of insulin. Hyperinsulinemia often influences the levels of other hormones involved in sebum production.
  • Milk: Milk, especially skim milk, is often pointed to an acne trigger, although scientists are still unsure as to why. One of the potential reasons is because milk contains certain hormones. If acne is a concern for you, consider switching to organic dairy products or plant-based milk.
  • Chocolate: Studies have found that breakouts are linked to chocolate consumption, although cocoa is likely not the culprit. If you do have chocolate, go for dark chocolate instead of milk chocolate, as it contains less sugar and milk.
  • Saturated fats: Foods high in saturated fats, such as red meat, cheese, butter, and hydrogenated oils, cause high concentrations of insulin growth factors in your blood. These insulin growth factors stimulate the production of hormones that trigger acne.

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

Acne diet

Wondering how to clear up acne? The so-called acne diet might be the best place to start. But before we get into the recipe for an acne-free diet, let’s start with the basics.

1. What is acne?

Acne is a skin condition in which pores become clogged with dirt, oil or bacteria, causing inflammation.

2. What causes acne?

There are many contributing factors to acne, but the main culprits seem to be excess sebum, hormones, and bacteria.

3. How diet and acne are related?

What you eat affects how your body functions overall. So it stands to reason that what is good for acne isn’t much different than what’s good for a healthy body overall. Enter the acne diet.

Acne Diet - Cheat Sheet

The Acne Diet

The biggest takeaway from recent studies on diet and acne is that a low-sugar, well-balanced diet is ideal for reducing inflammation and regulating hormone (and thus, sebum) levels. Here are our top tips for a clear skin diet:

Drink more water

Staying hydrated is nothing more than Nutrition 101. After all, your body is 60 percent water, so it’s no surprise you need to drink enough water to optimize physical processes. Drinking water is also key to consuming the correct amount of daily calories – often we mistake hunger for thirst, so when in doubt drink water first. Water is the foundation of healthy, clear skin so aim for 8 glasses of water every day.

Cut back on sugar

Sugar is decidedly not a part of any acne diet. Unfortunately, it’s in just about everything we eat, all day long, making it difficult to avoid. Keep your daily sugar intake within the recommended two to four servings of the fructose found in fruit, and avoid sugars found elsewhere, like in refined carbohydrates and candy aisle sweets. Sugar, particularly from certain sources, can exacerbate acne – and cause a whole host of other health problems.

Cut back on alcohol

Most alcoholic drinks are super sugary, and thus bad for you. Then there’s the simple and stark fact that alcohol is literally a poison you are choosing to put in your body (and probably paying good money for) that can cause heart disease, stroke and dementia – just to name a few nasty side-effects. Forget your skin – just about every organ in your body hates alcohol. So if you do drink, do so in moderation – and drink lots of water to mitigate alcohol’s effects.

Avoid processed foods

Processed foods tend to contain more sugars, salts and fats than we need, while meals you prepare with fresh ingredients at home tend to be healthier because you can control what you put in. It may seem difficult and more costly at first, but once you have stocked your kitchen with the basic cooking ingredients you routinely need, you’ll find that cooking at home isn’t just healthier, it’s also cheaper. You’ll never return to eating from packages again.

Anti-aging food

Ditch dairy (but keep Greek yogurt)

Dairy is high in sugar content (yes, lactose is also a sugar, just like glucose and fructose). Specifically, though, dairy consumption has been linked to increased acne. Although dairy is high in nutrients our bodies love – like calcium and protein – food from animals may not be the ideal source of protein, as study after study has linked animal-based proteins to higher incidents of cancer.

The science isn’t totally conclusive, so you don’t have to swear off meat and cheese forever, but certainly, doctors now agree that decreasing your intake of animal proteins in favor of more vegetables is a good idea, for your skin and otherwise.

You don’t have to strike dairy from your list altogether: try a sugar-free (or as close to sugar-free as possible) Greek yogurt as a source of calcium, protein and probiotics.

Ingredients you need to include on your menu ASAP

Green leafy vegetables

Recent fad diets like the alkaline diet have advocated for regulating your body’s pH by consuming a greater amount of “alkaline foods” and reducing your intake of “acidic” foods.

The truth is, our bodies already regulate our internal pH, but that doesn’t mean this diet trend isn’t on to something with its promotion of more veg. Proponents recommend beets, broccoli, cauliflower, celery, cucumber, kale, lettuce, onions, peas, peppers and spinach. It’s not rocket science – the more vegetables you incorporate, the clearer your skin and the healthier your body. Acne diet for the win.

Antioxidant-rich berries

Like vegetables, the more antioxidants you can eat, the better – especially if you struggle with acne. A diet rich in antioxidants can decrease mild to moderate acne. Good thing berries are so delicious – try blueberries, blackberries, cherries and goji berries.

Dark chocolate

Dark chocolate is the healthiest kind of chocolate you can try. (It’s relatively low in sugar and depending on the kind, contains very little to no dairy.) It also contains zinc, another acne-fighting nutrient. Happily, it’s also delicious, so go ahead and treat yourself (in moderation, of course).


Oysters are famous aphrodisiacs, but their zinc content is through the roof, so depending on what you’re looking for, oysters can meet all your needs in one meal (wink). Just make sure your oysters are sustainably farmed.

Pumpkin seeds

Not a shellfish fan? No worries, you can find zinc in plenty of other places. For your daily dose of zinc, sprinkle some pumpkin seeds on top of a salad or munch on them at work as a snack.

Green Tea

Try incorporating green tea into your diet – it’s rich in polyphenols (poly-what?). Don’t worry about pronouncing them, just know that polyphenols increase blood flow and oxygen to the skin, improving its overall look, feel and most importantly, health.

Still can’t get rid of acne?

If the acne diet isn’t quite doing the trick, treat yourself to the blemish-fighting power of the ESPADA blue light acne treatment.Clear breakouts quickly, eliminate acne-causing bacteria and give yourself the gift of beautiful, healthier-looking skin.

Namely, ESPADA features a blue LED light and T-Sonic pulsations to blast blemishes out of existence. And while blue LED light is powerful, it is also non-invasive and gentle and offers anti-inflammatory effects. It has even been shown to increase collagen which promotes new tissue growth and is therefore great for improving scarring and blemishes on the skin. 

Every ESPADA is 100% waterproof, offers 100 uses from a single charge. Also, it is clinically proven that ESPADA treats and heals acne-prone skin helping you get rid of this unpleasant skin condition in a way that’s simple, effective and fast.

Seasonal summer foods for healthier skin

Plant-based foods you’ll want to eat for clearer skin this season.

We’re here to share what we know — but don’t take it as medical advice. Talk to your medical provider if you have questions

There’s nothing like biting into a juicy piece of fruit on a hot summer day—and if you struggle with acne, you may think plant-based choices are your best bet for clear skin. But the relationship between our skin and our diet is complex, so I wanted to know exactly which summer fruits and vegetables to put on my grocery shopping list. After doing some research and checking in with the dermatology experts at Curology, I landed on 9 fresh foods that may help improve your acne this season.

What’s the best diet for acne?

While it’s true that eating some foods and avoiding others may help clear your skin, there’s no one-size-fits-all “best diet” that’s good for acne. That’s because the relationship between our diet and our skin is indirect: nutrients impact things like blood sugar and hormones, which can influence breakouts.

If you’re suffering from hormonal acne, fungal acne, or other kinds of acne on specific parts of your face, changes in your diet—along with a good skincare routine—may help clear your skin.  I’d recommend chatting with your medical provider about changes in your diet that make sense for your overall health. In the meantime, eating extra fresh fruits and veggies can’t hurt your skin, and may be even better than taking vitamin supplements for acne.

Infographic The Best Fruits and Vegetables To Support Clear Skin

5 summer fruits that may be good for acne 

Kiwis, cherries, and stone fruits (like peaches, nectarines, and plums) may be good for acne because of their antioxidant and anti-inflammatory properties.

  1. Kiwis are a high fiber fruit packed with vitamin C  and vitamin E. 
  2. Peaches have b-complex vitamins, which may help improve skin tone and texture
  3. Nectarines have a good mix of different nutrients that may help skin—like niacin, vitamin A, and zinc—though in safe amounts!
  4. Plums are high in fiber, low in sugar, and packed with antioxidants. In theory, they may help prevent breakouts by helping you avoid blood sugar spikes
  5. Cherries are another fruit that’s high in antioxidants and low on the glycemic index, so fresh cherries can be a healthy choice for your skin. 

4 summer vegetables that may help clear skin

Many vegetables are in season in the winter, but chickpeas, mushrooms, red pepper, and leafy greens like kale are good to eat in the summer and may help clear your skin.

  1. Red pepper contains vitamin A, B vitamins, and other nutrients that can help support healthy skin.
  2. Kale may help promote smooth, clear skin; it’s jam-packed with vitamin A (23% DV per cup).
  3. Mushrooms are high in vitamin D, which we can also get from the sun. Eat a fungi and skip the UV damage! 
  4. Chickpeas may help with acne thanks to zinc—try a veggie platter with hummus as a skin healthy snack at your next BBQ! 

Acne and foods to avoid

There’s a lot of information out there about foods you should stay away from if you’re trying to treat acne—but not all of this advice is backed by research! What we do know is that avoiding foods that are high on the glycemic index, as well as certain dairy products, may lead to an improvement in breakouts for some people (but not all!). 

The glycemic index and your skin

The glycemic index (GI) is a scale that classifies foods based on the effect they have on a person’s blood sugar. High glycemic index foods make your blood sugar spike quickly, causing your body to produce insulin, a hormone that absorbs the extra sugar from your blood. 

Food pyramid glycemic info

Studies show that insulin spikes can lead to inflammation in the skin and may trigger acne. So generally, the lower the glycemic index, the less risky a food will be to your skin. High GI foods tend to be higher in simple carbs (white bread, cornflakes, white rice, etc); some low GI foods include whole grain bread, green veggies (broccoli, brussels sprouts, leafy salads), seeds, legumes, hummus, and berries.

Does dairy cause breakouts?

Dairy doesn’t trigger breakouts in everyone, but it has been linked to acne in some people. It’s because dairy products contain certain components that can stimulate our skin to produce more oil, leading to breakouts. 

You may want to try cutting out dairy for two weeks to see if there’s an improvement in your skin—beware of sneaky culprits like skim milk and protein shakes with whey! 

The clear skin journey

If you’re trying to make the best possible choices to speed the healing of your acne, give yourself kudos for doing your homework! Diet is one lifestyle factor that can impact skin, but acne has multiple causes—which is why it can be so frustrating to pinpoint the causes (and solution) for your breakouts. 

Curology skincare routine

A skincare routine with a good acne treatment for your skin is important, too. A simple 3-step routine at night of cleansing, moisturizing, and using an acne treatment can make a big difference, so long as you’re using the right ingredients for you. Working with a medical professional can help streamline the experience, and if you’re having trouble finding an in-person dermatology provider, then you might be able to find what you need online.

6 Foods for Clear Skin and Acne, According to a Dermatologist

This just might be the answer to your skin probs.

Skin, Fried egg, Junk food, Illustration, Food, Neck, Vegetarian food, Dish, Breakfast,

Real talk: I’ve tried every acne face wash, expensive topical cream, infomercial product—anything not to have to give up my favorite foods for the sake of good skin. And TBH, I’ve been a bit of a skeptic in the past. If powerful prescription products didn’t work to clear up my breakouts, why would a dumb salad work any better? But according to the American Academy of Dermatology, both a healthy diet and the right skin treatments could play a role in clear skin. If eating more veggies is what it takes to *finally* get rid of my flare-ups, so be it. To find out the best foods for clear skin, I turned to Dendy Engelman, MD, a board-certified dermatologist who even Sofia Vergara trusts with her skin.

There is a real connection between skin health and the health of our gut,” Dr. Engelman explains. “The concept is that if we have an unhealthy, unbalanced gut environment, toxins can be released into the bloodstream and cause inflammation throughout the body. On the flip side, the food we eat can promote healthy digestion and therefore provide vitamins and minerals vital to the health of our skin and body.” If you’re thinking, Fiiine, I’ll give it a try, scroll on for six dermatologist-approved foods for clearer skin. I mean, I’ll admit. There’s no harm in eating healthy foods, right? Especially since we’ve all tried ev-er-y-thing else.

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Dr. Engelman breaks it down: “Researchers have discovered good and bad strains of bacteria in their patients’ skin. People with clear skin had the good strain that protects the skin, and people with acne-infected skin had the bad strain.” Probiotics are a “good” bacteria that you can get through fermented foods with active cultures like yogurt and kimchi and beverages like kombucha or kefir, and they work to control inflammation. But don’t forget prebiotics like bananas or onions too. “Probiotics regulate the bacteria in our gut, while prebiotics are the fuel for probiotics,” Dr. Engelman says.

Food for Clear Skin #2: Nuts and Seeds

“Nuts and seeds are power foods that host omega-3 fatty acids, vitamins A, B, and E, monounsaturated fats, minerals, and antioxidants,” Dr. Engelman says. “Due to the nutritional density of nuts and seeds, you can hydrate your skin, promote its elasticity, help regenerate cells, and protect against free radicals.” Oh, and while we’re on the topic of seeds, ever heard of seed cycling? Some even swear by it for clearing up their cystic acne.

Food for Clear Skin #3: Fruit

According to Dr. Engelman, most fruits contain high levels of vitamins A and C and powerful antioxidants that replenish nutrients in the skin, promote collagen production, and help keep your skin supple and firm. And since there is evidence that oxidative stress causes inflammation and plays a role in acne, antioxidants are an important factor for clear skin because they fight free radical damage.

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