This Skin Clearing Foods guide includes healthy skin foods to add to your diet, and acne foods to avoid. Plus an acne curing meal plan with 30 recipes to choose from.
Acne is a common skin condition that can cause considerable frustration. But with the help of this article, your skin will be clear and blemish free in no time!
Though there are many potential treatments available, some people find that making dietary changes can be helpful in reducing the frequency and severity of breakouts.
There are certain healthy skin foods that are particularly beneficial for those struggling with acne. These foods are rich in nutrients that support healthy skin cell turnover and help to reduce inflammation.
Healthy skin foods will be in GREEN and acne causing foods will be in RED…
Skin Clearing Foods
Although there are many different foods that can help to clear acne, everyone’s skin is unique and responds differently to different foods.
It’s important to experiment to see what works best for you. In general, however, these healthy skin foods can be helpful in reducing the frequency and severity of breakouts.
Some of the best skin clearing foods include…
Wild salmon
Wild salmon is packed with omega-3 fatty acids, which are anti-inflammatory.
This makes them beneficial for reducing acne redness and swelling.
Salmon is also a good source of protein, which is essential for healthy skin cell turnover.
Sweet potatoes
Sweet potatoes are an excellent source of beta-carotene, a compound that the body converts into vitamin A.
Vitamin A is important for healthy skin cell turnover and can help to reduce the severity of acne breakouts.
Avocados
Avocados are rich in healthy fats, vitamins, and minerals.
They contain high levels of vitamin E, which helps to protect the skin from damage.
Avocados are also a good source of healthy monounsaturated fats, which can help to reduce inflammation.
Nuts and seeds
Nuts and seeds are a good source of healthy fats, vitamins, and minerals.
They contain high levels of zinc, which is essential for healthy skin cell turnover.
Nuts and seeds are also a good source of selenium, another mineral that supports healthy skin.
Broccoli
Broccoli is a nutrient-rich vegetable that contains high levels of vitamins A, C, and E.
It also contains antioxidants that can help to protect the skin from damage.
Broccoli is a good choice for healthy skin because it helps to reduce inflammation and supports healthy skin cell turnover.
Spinach
Spinach is rich in vitamins A, C, and E, as well as antioxidants.
These nutrients help to protect the skin from damage and reduce inflammation.
Spinach is also a good source of iron, which is essential for healthy skin.
Green tea
Green tea is rich in antioxidants that can help to protect the skin from damage.
It also contains anti-inflammatory compounds that can help to reduce the severity of acne breakouts.
Green tea is a healthy choice for those struggling with acne.
Soy
Soy is a good source of protein, which is essential for healthy skin cell turnover.
It is also a good source of isoflavones, compounds that can help to reduce inflammation.
Soy is a healthy choice for those struggling with acne.
Tomatoes
Tomatoes are rich in nutrients that support healthy skin.
They contain high levels of lycopene, an antioxidant that helps to protect the skin from damage.
Tomatoes are also a good source of vitamins A and C, which support healthy skin cell turnover.
Bell Peppers
Bell peppers are an excellent source of vitamins A and C.
These nutrients support healthy skin cell turnover and help to reduce inflammation.
Bell peppers are also a good source of antioxidants, which can help to protect the skin from damage.
Red Grapes
Red grapes are a good source of resveratrol, an antioxidant that helps to protect the skin from damage.
They are also a good source of vitamins C and K, which support healthy skin.
Red grapes can help to reduce the severity of acne breakouts and support healthy skin.
Foods to Avoid
There are many different foods that can either help to clear acne or trigger breakouts. Experiment to see what works best for you.
In general, however, these healthy skin foods can be helpful in reducing the frequency and severity of breakouts.
And avoiding acne-causing foods can help to prevent breakouts from happening in the first place.
There are also certain acne-causing foods that can trigger or worsen acne breakouts. These include…
Dairy products
Dairy products can cause acne because they contain high levels of hormones.
These hormones can trigger the sebaceous glands, which leads to increased oil production and clogged pores.
Dairy products also increase inflammation, which can worsen acne.
Refined carbohydrates
Refined carbohydrates are a common trigger for acne.
They cause a spike in blood sugar, which leads to increased oil production and clogged pores.
Refined carbs also increase inflammation, which can worsen acne.
Some examples of refined carbs include white bread, pasta, and pastries.
Chocolate
Chocolate is often blamed for acne, but the evidence is mixed.
Some studies have found that chocolate can trigger breakouts, while others have found no link.
Chocolate contains sugar and dairy, both of which can trigger acne.
If you find that chocolate worsens your acne, it’s best to avoid it.
Greasy foods
Greasy foods can trigger acne because they cause the sebaceous glands to produce more oil.
This can lead to clogged pores and breakouts.
Greasy foods also increase inflammation, which can worsen acne.
Caffeine
Caffeine can trigger acne because it increases inflammation and can disrupt hormone levels.
If you find that caffeine makes your skin break out, it’s best to limit your intake or avoid it altogether.
Sugar
Sugar is a common trigger for acne because it causes spikes in blood sugar levels.
These spikes lead to increased oil production and clogged pores.
Sugar also increases inflammation, which can worsen acne.
If you find that sugar triggers your acne, it’s best to limit your intake or avoid it altogether.
Alcohol
Alcohol can trigger acne because it dehydrates the skin and causes inflammation.
If you find that alcohol makes your skin break out, it’s best to limit your intake or avoid it altogether.
Acne Clearing Meal Plan
Now that we’ve reviewed the best skin clearing foods, lets start a meal plan to help you get beautiful glowing skin!
Below you’ll find a printable meal planner, over 30 recipes that have the best skin foods in each meal. And notes on dietary information for each recipe.
Special Tip: Each of the recipes below come with a printable recipe card. Just click on each recipe to print out your acne curing recipes for the week!
Clear Skin Meal Plan (30 RECIPES + PLANNER)
Ingredients
Acne Curing Breakfasts:
- Smoked Salmon Avocado Toast
- Spinach Omelet Vegetarian, Gluten-free
- Tomato Avocado Omelet Vegetarian, Gluten-free
- Tofu Scramble Vegan, Vegetarian, Gluten-free
- Almond Breakfast Smoothie
Acne Curing Lunches:
- Smoked Salmon Lunch Wraps
- Veggie Packed Lunch Wraps Vegan, Vegetarian
- Meal Prep Salad Jars Vegetarian, Gluten-free
- Teriyaki Chicken Meal Prep Lunches Gluten-free
- Chickpea Lunch Salad Vegetarian, Gluten-free
Acne Curing Dinners:
- Avocado Pesto Pasta Vegan, Vegetarian, Gluten-free
- One Pan Italian Sausage and Veggie Dinner Gluten-free
- Hidden Veggie Healthy Spaghetti Dinner
- Hearty Vegan Rice Bowls Vegan, Vegetarian, Gluten-free
- Thai Coconut Soup Gluten-free
- Rainbow Chicken Sheet-pan Dinner Gluten-free
- Red Bell Pepper Tomato Soup Vegan, Vegetarian, Gluten-free
- Crockpot Chicken Enchilada Soup Gluten-free
- Spinach Cheese Crockpot Chicken Gluten-free
- Tofu Stir Fry Vegan, Vegetarian, Gluten-free
Acne Curing Snacks:
- Chewy Cranberry Nut Granola Bars Vegan, Vegetarian, Gluten-free
- Air Fryer Avocado Fries Vegan, Vegetarian, Gluten-free
- Blender Peach Sorbet Vegan, Vegetarian, Gluten-free
- Rainbow Fruit Salad Vegan, Vegetarian, Gluten-free
- Under 100 Calorie Berry Smoothie Vegan, Vegetarian, Gluten-free
Acne Curing Drinks:
- Mango Green Tea Boba Drink Vegan, Vegetarian, Gluten-free
- Green Tea Detox Drinks Vegan, Vegetarian, Gluten-free
- Low Sugar Strawberry Lemonade Vegan, Vegetarian, Gluten-free
- Skinny Matcha Lattes Vegan, Vegetarian, Gluten-free
- Yummy Infused Water Recipes Vegan, Vegetarian, Gluten-free
Instructions
- Download the Clear Skin Meal Planner.
- Pick 2 Breakfasts and add them to the meal planner, alternating them “every other day”.
- Pick 2 Lunches and add them to the meal planner, alternating them “every other day”.
- Pick 4-7 Dinners and add them to the nights you want to make them.
- Pick 2 Snacks and add them to the meal planner, alternating them “every other day”.
- Print the filled out Meal Planner (or alternatively print it first and hand write everything in).
Nutrition
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