5 Best Foods for Acne

Acne breakouts can spark a frantic search for anything that might clear up your skin, and one solution may lie in what you eat. Lots of factors contribute to acne, including genetics, hormones, the bacteria in your gut (microbiome), stress, air pollution, and even some medications. But your diet may also have an effect.e60dc2a1-f33c-4a05-9b50-8e3e8e597629ef5f23a9-a826-4b2d-b25c-e3a05670da59 Research doesn’t offer much solid evidence about which foods clear up acne, and the connection is still debated, says Jennifer Frediani PhD, RD , an assistant professor at Emory University’s Nell Hodgson Woodruff School of Nursing in Atlanta. Sugary foods and dairy products make acne worse for some, but everyone reacts differently to food types.e60dc2a1-f33c-4a05-9b50-8e3e8e597629e3d6bdd3-c831-48ba-89f1-df97c877e0d1 A change in diet can’t replace acne treatment.e60dc2a1-f33c-4a05-9b50-8e3e8e597629fc03014a-bf04-4de1-b4de-d9f0b59780d4 But “diets focused on whole foods rich in fiber, antioxidants , and omega-3s appear to support clearer, healthier skin,” says Shoshana Marmon, MD, PhD , a dermatologist at NYC Health + Hospitals/Metropolitan in New York City and an assistant professor of dermatology at New York Medical College in Valhalla, New York.e60dc2a1-f33c-4a05-9b50-8e3e8e597629cb181efc-8c54-44c5-82c0-467fa9b506dfe60dc2a1-f33c-4a05-9b50-8e3e8e597629a82b9ec5-cb4e-43c4-816f-9b1ef8ae0eca Below, discover the five best foods for acne, which might help you eat your way toward clearer skin. default Blueberries and yogurt both contain nutrients that may help to counter acne.
Salmon The healthy fatty acids in salmon may help clear up acne, according to a study review.e60dc2a1-f33c-4a05-9b50-8e3e8e597629de377607-b77c-41f6-ba16-0e68c4266f4e “Oily fish, like salmon, is recommended because it contains omega-3 fatty acids , which help reduce inflammation that contributes to acne,” says Dr. Marmon.e60dc2a1-f33c-4a05-9b50-8e3e8e5976293ea77751-fdac-43be-a10e-ba23d4cc0089 Omega-3s may help prevent inflammation in the pores that results in papules, pustules, and other signs of acne.e60dc2a1-f33c-4a05-9b50-8e3e8e5976293ea77751-fdac-43be-a10e-ba23d4cc0089e60dc2a1-f33c-4a05-9b50-8e3e8e597629d7983dfe-41ed-4b8d-bc3c-57b7ddf4c0e7 This healthy fatty acid has also been found to reduce lesions in inflammatory acne, which is a different acne type than acne driven by clogged pores.e60dc2a1-f33c-4a05-9b50-8e3e8e5976294489e870-2d12-4475-9b7b-d934bd0044c2e60dc2a1-f33c-4a05-9b50-8e3e8e597629de377607-b77c-41f6-ba16-0e68c4266f4e You can also get omega-3s by eating tuna, mackerel, and chia and flaxseeds, says Dr. Frediani.e60dc2a1-f33c-4a05-9b50-8e3e8e597629be55231b-1e40-4f8c-a1ae-46e6b41c3684
Yogurt As a fermented food , yogurt contains live probiotic organisms that can benefit your gut microbiome.e60dc2a1-f33c-4a05-9b50-8e3e8e597629944c7e50-8e7a-40d7-80ec-2f0f30ad9c33 “Adding probiotic-rich foods such as yogurt may help calm acne,” says Marmon. “Beneficial bacteria from these foods can reduce systemic inflammation and oxidative stress.”e60dc2a1-f33c-4a05-9b50-8e3e8e597629cc34c4e6-7dfe-4d71-836b-cb58a0a0647e Probiotics can play a role in maintaining healthy gut flora, which can affect your immune system and protect against the negative effects on the microbiome caused by disease.e60dc2a1-f33c-4a05-9b50-8e3e8e5976299f243e12-ec5c-4e40-986b-cc305d8cb00d “Your gut microbiome helps regulate information [sent to the skin] and hormones,” says Julia Zumpano, RD , of Cleveland Clinic in Ohio. “If your gut [microbiome] is unbalanced, that can show up in the skin.”e60dc2a1-f33c-4a05-9b50-8e3e8e5976297091f027-8bca-4c24-a4b7-362da018eb77e60dc2a1-f33c-4a05-9b50-8e3e8e59762980795926-cbbf-42d7-9c01-7236711fca65 If you don’t like yogurt, you have other options, including kefir, kimchi, and sourdough bread, although commercially produced breads are processed and don’t contain live probiotics.e60dc2a1-f33c-4a05-9b50-8e3e8e59762991a8e296-8a2c-42cf-b9cf-adfaedc54190e60dc2a1-f33c-4a05-9b50-8e3e8e597629944c7e50-8e7a-40d7-80ec-2f0f30ad9c33 Some unfermented foods like cereal and nutrition bars have probiotics added — you can find such information on the nutrition label.e60dc2a1-f33c-4a05-9b50-8e3e8e597629944c7e50-8e7a-40d7-80ec-2f0f30ad9c33
Chickpeas Chickpeas are high in acne-fighting zinc and have a low glycemic index , meaning they don’t cause a sudden increase in blood sugar.e60dc2a1-f33c-4a05-9b50-8e3e8e597629470d32a1-6822-4ccc-aa14-e088d8403c82e60dc2a1-f33c-4a05-9b50-8e3e8e5976290e3133e6-5088-4ed3-96f6-b7f42c0b9a8de60dc2a1-f33c-4a05-9b50-8e3e8e597629c0227dfb-e92e-4e71-af02-1c43bd8f4f5ee60dc2a1-f33c-4a05-9b50-8e3e8e5976298a2f509c-26ae-4fcd-aa00-d3cc16b6c489 “When you eat foods that spike your blood sugar quickly, like sweets, white bread, and sugary drinks, your body releases insulin,” says Zumpano.e60dc2a1-f33c-4a05-9b50-8e3e8e597629462ab44b-fcd3-4428-9329-44d84237b9b2 Insulin increases androgens (hormones), which stimulate oil (sebum) production on the skin, and it also boosts inflammation, Zumpano says. Increased sebum production or inflammation can affect pores, causing acne, she says.e60dc2a1-f33c-4a05-9b50-8e3e8e597629bd4ec238-26c7-459d-b150-31a6b78c8f7f Besides chickpeas, other low-glycemic foods include other beans, whole-grain bread, and certain fruits.e60dc2a1-f33c-4a05-9b50-8e3e8e597629549203f1-307c-4b24-9fca-f5663349becae60dc2a1-f33c-4a05-9b50-8e3e8e5976299ef74337-8eb6-4997-b148-b28ba6ef9e1c
Blueberries Blueberries deliver antioxidant nutrients like polyphenols (plant compounds), vitamins, and minerals, which can lower inflammation and also improve your gut microbiome .e60dc2a1-f33c-4a05-9b50-8e3e8e597629e5e054d7-4d52-41e9-a083-20373404f880e60dc2a1-f33c-4a05-9b50-8e3e8e59762968f91414-4734-4016-beb7-58a42a9b78e6 “Colorful fruits and vegetables are recommended because they provide antioxidants — like vitamins A, C, and E — that help combat the oxidative stress and inflammation involved in acne,” says Marmon.e60dc2a1-f33c-4a05-9b50-8e3e8e59762968f91414-4734-4016-beb7-58a42a9b78e6 You can get similar antioxidant benefits from fresh, frozen, or dried fruits and vegetables like kale, onions, strawberries, spinach, cauliflower, apples, grapes, and tomatoes.e60dc2a1-f33c-4a05-9b50-8e3e8e597629536703eb-319a-4632-a110-550590bd309ce60dc2a1-f33c-4a05-9b50-8e3e8e597629b3d6b768-831f-4705-83a0-b1a445ffbaf6 Consider boosting your fruit and vegetable intake by following the Mediterranean diet, which also includes foods containing omega-3 fats for added acne-fighting benefits, says Frediani.e60dc2a1-f33c-4a05-9b50-8e3e8e59762960ab5044-82ac-491a-9d9c-6b7a430cfde6
Almonds Almonds and other nuts carry high levels of zinc , which plays a major role in skin health.e60dc2a1-f33c-4a05-9b50-8e3e8e597629346dd8e2-4418-49c9-a977-8edf779d775ce60dc2a1-f33c-4a05-9b50-8e3e8e597629047c3269-b364-452c-9611-280cd3043088 “Pumpkin seeds, almonds, or lentils are great for skin health due to their high zinc content,” says Marmon, who adds that zinc has anti-inflammatory and antibacterial effects.e60dc2a1-f33c-4a05-9b50-8e3e8e5976291b5b7efe-c1d2-4c5b-a605-8175da78cb04e60dc2a1-f33c-4a05-9b50-8e3e8e59762958d341a2-07d5-4b12-845d-b8de1969df5d You can also find zinc in meat, fish, and other seafood. In fact, about 20 percent of all zinc consumed by Americans comes from beef.e60dc2a1-f33c-4a05-9b50-8e3e8e59762967c6c2bb-b52d-4e8d-930f-cf7165e0aef7 But beef and other fatty meats come with health concerns like heart disease and stroke.e60dc2a1-f33c-4a05-9b50-8e3e8e59762934c0a6eb-e83d-4551-a0d0-4610e4efb340 If you have trouble getting enough zinc in your diet, you might consider a supplement. But be sure to talk to your healthcare provider before starting anything new — zinc supplements can interact with iron pills and some antibiotics, as well as other medications.e60dc2a1-f33c-4a05-9b50-8e3e8e59762967c6c2bb-b52d-4e8d-930f-cf7165e0aef7
The Takeaway Acne can develop because of genetics, environment, stress, hormones, gut health, or medication, but your diet can also affect skin health. The best foods for acne include salmon, yogurt, chickpeas, blueberries, and almonds — anti-inflammatory foods that don’t cause blood sugar spikes and are high in beneficial nutrients. If you want support in creating the best diet for acne prevention, you can ask your healthcare provider for recommendations.
Resources We Trust Mayo Clinic: Acne: Symptoms and CausesCleveland Clinic: Want Healthy Skin? Limit These 5 Types of FoodsMcGill University Office for Science and Society: Acne and Diet: An Ambiguous AssociationAmerican Academy of Dermatology Association: Can the Right Diet Get Rid of Acne?Academy of Nutrition and Dietetics: Investigating a Potential Link Between Diet and Acne