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HOME Learn The Best Diet for Clear Skin

The Best Diet for Clear Skin

BY Lili Frances Kerr
The Best Diet for Clear Skin

Not everyone that eats a bad diet will experience skin issues. But for those who do, eating the right diet will help in both the clearing of the skin, and in the
prevention of new blemishes.

Let’s start by looking at which foods can cause blemishes.

Simple carbohydrates

Simple carbohydrates are the main food group that can cause oily skin and blemishes.

The connection between simple carbohydrates and the skin is through a complex pathway of reactions in the body. These reactions lead to elevated levels of the male sex hormone DHT, and therefore increased sebum production. And when there is an increase in sebum production, there is always a much higher possibility of breakouts.

Simple carbohydrates include the following:


  • Refined sugars (white sugar, raw sugar, corn syrup, high fructose syrup)
  • White flours (bread, pasta, wheat tortillas, etc.)
  • Fruit juices
  • Dairy products (milk, cheese, yogurt, etc.)


Fruits are packed full of essential vitamins and minerals and are important in a healthy diet, but they are also very high in sugars.

When eating to clear the skin, it is better to consume fruits in their whole form and not fruit juices. As juices are significantly higher in sugars.

Whole fruits also contain fiber, which helps to keep the digestive system healthy. And when we have a healthy digestive system, we are less likely to have breakouts.

It is also beneficial in healing the skin to consume fruits that have a lower glycemic index (a value used to measure how much specific foods increase blood sugar levels).

Low glycemic index fruits include:


  • Berries
  • Grapefruit
  • Pears
  • Peaches
  • Grapes
  • Oranges


Always practice moderation! It’s okay to eat a variety of fruits with a higher glycemic index, just in smaller amounts.

Dairy products

Animal dairy (cow, goat, etc.) contains insulin-like growth factor 1 (IGF-1). An elevated level of IGF-1 is associated with insulin resistance, as well as an increase in 5a-Reductase Activity. Both can result in higher levels of the male sex hormone DHT, and therefore hormonal blemishes.

Allergies and intolerances

Foods that the body has an allergy or intolerance to contribute to inflammation, and therefore potentially a worsening of the skin.

One of the most common food intolerances is a sensitivity to gluten. Those with a gluten sensitivity may experience headaches, brain fog and depression, as well as acne from consuming foods that contain gluten.

Glutenous foods include:


  • Wheat
  • Rye
  • Barley
  • Seitan


Gluten can also be found in processed products, such as soy sauce, ketchup and ice-creams.

Why doesn’t everyone with a bad diet have skin issues?

Some people are prone to breakouts, and others just aren’t.

It does not mean that someone who eats a diet high in these foods and does not get breakouts that they’re necessarily any healthier. It just means that their imbalances will manifest in the body in a different way.

Oftentimes blemish-prone skin can also change with age. As a woman approaches the age of menopause, she may find that she no longer has any issues with her skin.

Some women also find that after pregnancy they no longer experience breakouts, even after eating the same foods as before. It can also be the case however that a woman finds an increase in her skin issues during and post pregnancy.

Do I need to cut out breakout-causing foods completely?

Whilst it is best to reduce breakout-causing foods in the diet, it is always best to practice moderation. For any of these food groups to be the sole cause of hormonal blemishes, they need to be consumed on a regular basis.

So it is possible to consume these food groups in small amounts and in moderation, without them causing issues.

Foods that help to clear the skin

Omega-3 fatty acids have an anti-inflammatory effect which helps to clear the skin. Foods high in omega-3 fatty acids include salmon, sardines, chia seeds, flax seeds and walnuts.

We need to consume good fats in order to build healthy levels of progesterone in the body. Progesterone is a hormone that helps to keep cycles regular, minimise PMS and promotes clear skin. Foods that contain good fats include coconut oil, cacao butter and dark chocolate, fatty fish, avocado, nuts and seeds, olives and olive oil.

Dark leafy greens are a powerhouse of vitamins and minerals, which make them a great supportive food in any healing regime. Some of the most common dark leafy greens include kale, spinach, swiss chard and bok choy.

Most dark leafy greens (with the exception of spinach and lettuce) are classed as cruciferous vegetables. Whilst it’s important to include dark leafy greens into a healthy diet, it is equally important to do so in moderation. As consumption of cruciferous vegetables in high doses over a long period of time can contribute to hypothyroidism.

Consuming good levels of protein in the diet is essential for healthy hormones. Low levels of protein intake has been linked to low estrogen, low progesterone and compromised thyroid function. Without healthy functioning hormones from a lack of protein in the diet, a woman can develop breakouts due to estrogen dominance.

Protein in the diet is also essential for blood sugar balancing. As protein lowers the glucose load of a meal and improves the blood glucose response. Keeping blood sugar levels in balance is one of the best ways to keep the skin clear.

There are many protein options for all diet choices, including vegetarian and vegan. Good proteins include meat and chicken, dairy, fish, eggs, nuts and seeds, quinoa, tofu, legumes. It’s important to note here that dairy products can be a cause of acne, including both cow’s and goat’s dairy.

The best diet for clear skin

In summary, the best diet for the clear skin is the following:


  • High vegetable intake, with a variety of vegetables including dark leafy greens (aim for one cup of vegetables in each meal).
  • High good fats.
  • A protein source in each meal.
  • Whole grains, preferably gluten-free.
  • Whole low glycemic fruits (not juice).
  • Only small amounts of natural sugars (honey, maple syrup)

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