If you have acne, oily or blemish-prone skin, what you eat can play a significant role in your skin’s appearance. In this guide, we explore the foods to eat & avoid if you have acne, oily or blemish-prone skin, offering practical tips to help improve your complexion naturally. By understanding how certain foods affect your skin, you can make dietary choices that support clearer, healthier skin while still enjoying balanced meals. written by Mbali Mapholi, clinical dietitian
What we eat and drink plays a huge role in the health of our skin. There are plenty of nutrients that play a vital role in skin health, including (but not limited to) vitamins such as Vitamin A, Vitamin C, Vitamin D, Vitamin E and minerals such as Iron, Zinc and Selenium, as well as omega 3 fatty acids.
Yes, you can take a supplement but the nutrients are found and better absorbed by our bodies from what we eat and drink – so that means that you CAN eat your way to better skin.
Foods to eat and avoid if you have acne, oily or blemish-prone skin
Everybody’s skin is different, and the reasons why we get acne or blemishes differ for each person. What we do know is that a diet consisting of foods that are high in simple carbohydrates can cause someone to be more prone to acne and blemishes.
These foods increase the blood insulin too quickly and high blood insulin levels may cause oil glands to secrete more oil, increasing your risk of developing acne.
It is important to note that not all carbohydrates are the same. It’s simple sugars/carbohydrate foods that you should avoid if you have acne.
- Baked food products e.g., croissants, biscuits, cakes, white bread
- Sugar sweetened beverages e.g., soft drinks, energy drinks
- Simple sugars e.g., high sugar chocolate, sweets, ice-cream, confectionary treats.
While these food items can be part of a healthy diet, it can become a problem when they make up the major part of ones diet.
Foods you SHOULD eat if you have acne and want healthier skin
Foods that are particularly good for fighting acne are foods that are packed with the vital nutrients mentioned above. But complex carbohydrates, which don’t spike blood glucose and insulin levels too quickly, are also good at fighting acne and clearing skin.
These foods include but are not limited to:
- Wholegrains: All types of beans, chickpeas, lentils, peas, oats, sorghum, & other wholegrains.
- Fruits & vegetables: Colourful fruits & veggies are packed with vitamins, minerals and other phytonutrients that are important for skin health.
- Healthy fats: Avocado, nuts, seeds like flaxseeds, pumpkin seeds, oily fish like pilchards and sardines.
- Fluid: Water is one the best fluids that is good for acne.
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FAQs: Foods to Eat & Avoid for Acne, Oily, or Blemish-Prone Skin
Which foods are beneficial for improving acne-prone skin?
Focus on nutrient-rich foods such as fresh fruits, vegetables, whole grains, and lean proteins. Foods high in antioxidants (e.g. berries, leafy greens) and omega-3 fatty acids (e.g. fatty fish, walnuts, flaxseeds) can help reduce inflammation and support clearer skin.
What types of foods should I avoid if I have oily or acne-prone skin?
It’s advisable to limit high glycaemic index foods like white bread, sugary snacks, and sugary drinks, as well as processed foods rich in refined carbohydrates and saturated fats, as these can increase inflammation and sebum production.
Can dairy products worsen acne?
Some research suggests that dairy, particularly skim milk, might be linked to acne outbreaks in certain individuals. If you notice breakouts after consuming dairy, consider reducing your intake or trying dairy alternatives.
How do omega-3 fatty acids benefit the skin?
Omega-3 fatty acids help to reduce inflammation, which can alleviate acne symptoms. They are found in foods such as salmon, mackerel, walnuts, and flaxseeds, and can contribute to a healthier skin barrier.
Are there specific fruits or vegetables that help promote clear skin?
Yes, fruits like berries and citrus fruits, and vegetables such as spinach, kale, and broccoli, are high in vitamins, minerals, and antioxidants that support skin repair and reduce oxidative stress.
Does hydration play a role in managing oily or blemish-prone skin?
Absolutely. Drinking plenty of water helps maintain skin hydration and aids in flushing out toxins, which can contribute to overall skin clarity and reduced breakouts.
How does sugar consumption affect acne?
A high intake of sugar can lead to spikes in insulin, which in turn may trigger increased sebum production and inflammation, potentially worsening acne. Reducing sugar intake can help stabilise these levels.
Can processed or fast foods impact skin health?
Yes, highly processed foods often contain additives, unhealthy fats, and sugars that can promote inflammation and disrupt hormone levels, leading to aggravated skin conditions.
Are there supplements that can support skin health?
Supplements such as zinc, vitamin A, vitamin E, and omega-3 fatty acids may be beneficial for some people. However, it is important to consult a healthcare professional before starting any supplement regimen.
Does gluten affect acne or oily skin?
There is no strong evidence that gluten directly causes acne. However, if you have a gluten sensitivity or coeliac disease, eliminating gluten may improve your skin condition. It varies by individual.
How can I identify if certain foods trigger my acne?
Keeping a food diary to record what you eat and any subsequent skin reactions can help identify potential triggers. If you notice consistent issues, consider consulting a healthcare provider or dermatologist.
What other lifestyle factors can influence acne and oily skin?
In addition to diet, factors such as stress, sleep quality, and skincare routines significantly impact skin health. A balanced lifestyle, regular exercise, adequate sleep, and a proper skincare regimen are key components for maintaining clearer skin.
EXPLORE FURTHER: Acne, eczema & stretchmarks: everything you need to know about your skin during pregnancy
Disclaimer: The above information is intended for general guidance and should not replace personalised medical advice. Always consult a healthcare professional or dermatologist for individual recommendations regarding your skin and diet.
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