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.
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.
A change in diet can’t replace acne treatment. 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.
Below, discover the five best foods for acne, which might help you eat your way toward clearer skin.
1
Salmon
The healthy fatty acids in salmon may help clear up acne, according to a study review. “Oily fish, like salmon, is recommended because it contains omega-3 fatty acids, which help reduce inflammation that contributes to acne,” says Dr. Marmon.
Omega-3s may help prevent inflammation in the pores that results in papules, pustules, and other signs of acne. 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.
You can also get omega-3s by eating tuna, mackerel, and chia and flaxseeds, says Dr. Frediani.
2
Yogurt
As a fermented food, yogurt contains live probiotic organisms that can benefit your gut microbiome. “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.”
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. “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.”
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. Some unfermented foods like cereal and nutrition bars have probiotics added — you can find such information on the nutrition label.
3
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. “When you eat foods that spike your blood sugar quickly, like sweets, white bread, and sugary drinks, your body releases insulin,” says Zumpano.
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. Besides chickpeas, other low-glycemic foods include other beans, whole-grain bread, and certain fruits.
4
Blueberries
Blueberries deliver antioxidant nutrients like polyphenols (plant compounds), vitamins, and minerals, which can lower inflammation and also improve your gut microbiome. “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.
You can get similar antioxidant benefits from fresh, frozen, or dried fruits and vegetables like kale, onions, strawberries, spinach, cauliflower, apples, grapes, and tomatoes. 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.
5
Almonds
Almonds and other nuts carry high levels of zinc, which plays a major role in skin health. “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.
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. But beef and other fatty meats come with health concerns like heart disease and stroke.
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.
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 Causes
- Cleveland Clinic: Want Healthy Skin? Limit These 5 Types of Foods
- McGill University Office for Science and Society: Acne and Diet: An Ambiguous Association
- American 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
Meet Our Experts
Kara Andrew, RDN, LDN
Medical Reviewer
Member of American College of Lifestyle Medicine
Kara Andrew, RDN, LDN, is the director of health promotion for Memorial Hospital in Carthage, Illinois. She is also licensed as an exercise physiologist and certified in lifestyle medicine by the American College of Lifestyle Medicine. Her experience includes corporate wellness, teaching for the American College of Sports Medicine, sports nutrition, weight management, integrative medicine, oncology support, and dialysis.
She earned her master's in exercise and nutrition science at Lipscomb University.
Andrew has served as a president and board member of the Nashville Academy of Nutrition and Dietetics. She was recently elected a co-chair of the fitness and medicine group in the American College of Lifestyle Medicine.
Abby McCoy, RN
Author
Abby McCoy is an experienced registered nurse who has worked with adults and pediatric patients encompassing trauma, orthopedics, home care, transplant, and case management. She is a married mother of four and loves the circus — that is her home! She has family all over the world, and loves to travel as much as possible.
McCoy has written for publications like Remedy Health Media, Sleepopolis, and Expectful. She is passionate about health education and loves using her experience and knowledge in her writing.