Your Skin Craves the Right Fuel—Here’s What to Feed It

Let’s be real—when it comes to acne, what you eat matters. But knowing exactly what to eat? That’s where things get tricky. The internet is packed with conflicting advice (Dairy is bad! No, dairy is fine! Cut carbs! No, wait—add carbs!). It’s no wonder most people give up before they even start.

Here’s the deal: Your skin is a reflection of what’s happening inside your body. Certain foods fuel inflammation, disrupt hormones, and spike breakouts—while others nourish your skin from the inside out. This guide breaks it down in a way that actually makes sense (and doesn’t require you to live off kale and quinoa forever).

What to Put on Your Grocery List

Healthy Fats (to Balance Oil Production & Reduce Inflammation)

✅ Avocados – Packed with vitamin E and healthy fats that help protect and repair the skin.
✅ Salmon & Sardines – Omega-3 powerhouses that fight inflammation and calm acne-prone skin.
✅ Chia & Flaxseeds – Easy to toss into smoothies for a dose of skin-clearing omega-3s.
✅ Extra Virgin Olive Oil – Swaps out pro-inflammatory vegetable oils in cooking.

Antioxidant-Packed Fruits & Veggies (for Brighter, Healthier Skin)

✅ Blueberries, Strawberries & Raspberries – High in antioxidants that help fight free radical damage.
✅ Leafy Greens (Spinach, Kale, Arugula) – Rich in vitamins A & C to support skin renewal.
✅ Sweet Potatoes & Carrots – Beta-carotene converts to vitamin A, which promotes clear skin.
✅ Bell Peppers – A great source of vitamin C, which supports collagen and reduces inflammation.

Acne-Safe Proteins (for Healing & Repairing Skin Cells)

✅ Pasture-Raised Poultry – High in zinc and essential amino acids to support skin healing.
✅ Grass-Fed Beef – Contains bioavailable zinc to help regulate oil production.
✅ Lentils & Chickpeas – High in fiber and protein while keeping blood sugar levels stable.

Smart Carbs (for Balanced Blood Sugar & Hormone Health)

✅ Quinoa & Brown Rice – Low glycemic and won’t spike insulin, which can trigger breakouts.
✅ Legumes (Lentils, Chickpeas, Black Beans) – Packed with fiber to support gut health.
✅ Sourdough Bread – Easier to digest and lower glycemic than white bread.

Drinks & Hydration (to Flush Out Toxins & Support Clear Skin)

✅ Green Tea – Loaded with antioxidants that reduce inflammation.
✅ Herbal Teas (Peppermint, Spearmint) – Helps regulate hormones and soothe skin.
✅ Filtered Water – Hydration is key for a healthy skin barrier.
✅ Alkaline Water – Its smaller molecules allow for faster absorption, keeping skin hydrated at a deeper level. It also supports skin elasticity and promotes overall skin health by aiding in tissue repair.

Now that you have your grocery list, be sure to:

1️⃣ Take the Acne Trigger Quiz: Find out what’s causing your breakouts.

2️⃣ Join the Clear Skin Community: Connect with others on the same journey and get real support.

3️⃣ Stay tuned for more expert acne advice, delivered straight to your inbox.