What Foods Help Clear Acne—and What Foods Might Make It Worse?

If you’ve struggled with acne, you know how frustrating it can be to find the right solution. Did you know that what you eat could play a big role in keeping your skin clear? Some foods can actually help fight acne, while others might be making it worse.

Here are five foods that can help your skin glow, and five that might be triggering those breakouts:

Foods That Help Clear Acne

1. Leafy Greens

Spinach, kale, and other leafy greens are packed with vitamins A, C, and E, all of which are great for skin health. These veggies help reduce inflammation and fight off free radicals that can cause breakouts. Bonus: they’re also great for your overall health!

2. Fatty Fish

Fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are known to reduce inflammation in the body and skin. These healthy fats can help keep your skin moisturized and reduce acne-related redness.

3. Probiotics (Yogurt & Kefir)

Probiotics are friendly bacteria that support gut health, and research shows a link between gut health and acne. Adding probiotic-rich foods like yogurt and kefir to your diet can help balance your gut and reduce breakouts.

4. Whole Grains

Foods like quinoa, brown rice, and whole-wheat bread are better for your skin compared to refined grains. They don’t spike your blood sugar as quickly, which can prevent the hormone imbalances that lead to acne.

5. Nuts

Nuts like almonds and walnuts are full of zinc, selenium, and vitamin E—nutrients known to improve skin health. Just a small handful of these crunchy snacks can help give your skin the nourishment it needs to stay clear.

Foods That Might Worsen Acne

1. Dairy Products

Milk, cheese, and ice cream may be delicious, but they could be bad news for your skin. Dairy has been linked to increased acne, possibly due to the hormones found in cow's milk. Consider switching to dairy-free alternatives like almond or oat milk.

2. Sugary Treats

Candy, pastries, and soda can cause a spike in your blood sugar, which can lead to inflammation and acne flare-ups. The more sugar in your diet, the harder it is for your skin to stay clear. Try cutting back on sugary snacks for a week and see if your skin improves!

3. Fast Food

Greasy fast food like burgers, fries, and pizza is loaded with unhealthy fats and processed ingredients. These foods can promote inflammation and make your skin more prone to breakouts. While an occasional treat is fine, eating too much fast food could show up on your skin.

4. White Bread & Pasta

Refined carbs like white bread, pasta, and white rice are quickly broken down into sugar in your body, which can lead to acne. Switching to whole-grain options can help balance your blood sugar and keep your skin calm.

5. Chocolate

Sadly, chocolate, especially milk chocolate, can trigger breakouts. It’s high in sugar and dairy, both of which are known acne triggers. Dark chocolate with low sugar is a better option if you still want to indulge.

Quirky Facts About Acne & Food:

Did you know that eating spicy foods can make you sweat more, which might lead to clogged pores? Watch out for that extra jalapeño!

Green tea has antioxidants that may help fight acne from the inside out. Try drinking a cup daily for a skin-boosting ritual.

Fun fact: the word "acne" comes from the Greek word acme, meaning "spot" or "point"!