Best Foods For Acne Free Skin

Not sure what those bumps on your skin are? Well that is acne. These bumps are known as pimples and can be either blackheads or whiteheads.

Usually, acne occurs when the pores of your skin get clogged with oil and dead skin. This condition is most common in teens as their body is going through hormonal changes, resulting in excess production of oil that triggers acne. Typically, the treatment of this condition is done through medication, however, changes in your lifestyle, especially, the foods you eat play a significant role in reducing and controlling acne symptoms.

Acne-free Diet

If you want to reduce the chances of developing acne on your skin, then go for low-glycemic foods as they are made of complex carbohydrates. Legumes and whole grains are the best example of complex carbohydrates. Other foods to include in your diet are as follows:

  • Unsweetened beverages: lemon water and green tea
  • Spices and Herbs that are Anti-inflammatory: Cayenne, ginger, garlic, parsley, black pepper, cinnamon and turmeric.
  • Legumes: kidney beans, lentils, black beans and chickpeas.
  • Meat that Provides high-quality protein: shellfish, eggs, turkey, chicken, tofu and salmon.
  • Healthy fats: coconut oil, butter, seeds, nuts, avocados, olive oil and whole eggs.
  • Starchy vegetables and Whole grains: Oats, brown rice, butternut squash, quinoa and sweet potato.
  • Fruits: peaches, grapes, pears, bananas, cherries, apples, oranges, grapefruit and berries.
  • Vegetables: beets, carrots, cauliflower, zucchini, peppers, kale, spinach and broccoli.


Acne is not prevalent in populations that eat high glycemic foods like legumes. High fatty foods cause insulin spikes which leads to an overproduction of oil exacerbating or triggering an acne break out. Eating leafy greens like spinach, kale and collard greens can lower blood sugar and the fiber content helps rid the body of impurities. Greens are also rich in Vitamin K, a great nutrient for unclogging the skin and zinc which is known to prevent acne breakouts. Spinach is a superfood that also contains zeaxanthin, an antioxidant that evens out skin tones.

Not all fats are bad, coconut oil has healthy saturated fatty acids like lauric acid that kills Propionibacterium acnes (P. acnes), the bacterium responsible for acne. Applying coconut oil to the skin not only kills P. acnes, but also increases moisture which reduces acne scarring. People with oily skin may want to ingest coconut oil instead since extra oil on the skin may worsen acne breakouts. Omega 3 fatty acids are also good fats that reduce acne blemishes. Fish oil contains two types of Omega 3 namely eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Fish oil can control skin oil production, maintain moisture, reduce inflammation and prevent acne flare ups.

Fruits and vegetables are also low glycemic foods that can control acne breakouts. Berries are known to regulate blood sugar which in turn prevents acne. The super fruit is high in antioxidants and fiber which helps the body get rid of toxins and impurities. Applying a topical serum infused with berries like Lanbena at Beauty Boutique insures your skin gets enough moisture while healing acne flare ups. Not to be outdone by blueberries, papaya also packs a mean punch against acne. Papain (the digestive enzyme in papaya), exfoliates dead skin cells, unclogs pores, fades acne scars, hydrates skin, and prevents future breakouts.

There are certain foods that triggers acne as well. For example, foods, such as sugar, white bread, white rice and pasta raise your blood sugar levels. This leads to excess production of insulin, causing your oil glands to make more oil and ultimately developing acne. Therefore, high-sugar foods, refined foods and dairy products should be avoided. Skipping hamburgers and fries will help your body heal faster from a breakout. Consider adding superfoods in edible and topical forms to heal faster from acne.

Acne-Free Diet Video

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