There are many reasons why you might have acne. BUT a common trigger for most people is diet, hormonal imbalance, inflammation and stress.

I’ve known for a long time that I have needed to alter my eating habits if I hope to have a clear complexion. I made the change to my diet reluctantly, as food is my main source of comfort when I am feeling low about my skin. Once I got over the initial sugar withdrawal symptoms, I committed myself to nourishing my body and eating my skin beautiful. 

When researching more into the effects diet can have on our breakouts, it became clear that I had been eating more sugar than I realised in white foods like bread, rice, french fries and mashed potatoes. Along with the refined sugar you find in biscuits, sweets (candy) and milk chocolate, these foods cause our blood sugar levels to spike resulting in acne out breaks.

I decided that if something I was eating could cause me to have acne, then surely I could eat something instead that was going to give me clear skin. I have now dramatically reduced the amount of dairy, white foods and refined sugar I eat and replaced it with antioxidants, omega 3, vitamins, minerals, probiotics and water.


Eating foods rich in antioxidants can help fight the damaging effects of free radicals which can lead to inflammation and breakouts. Free radicals are caused by external and internal factors such as; smoking, fried food, alcohol, radiation, air pollution, infection, toxic substances and sunbathing.

Antioxidants like selenium reduce inflammation by increasing the blood circulation and cell metabolism which in turn helps to reduce breakouts.

#skinfood brazil nuts, almonds, onion, garlic, cherries, strawberries, blue berries, blackberries, raspberries, green tea, spinach, bananas, green peas, lettuce, carrots, dark chocolate, goji berries, pecans, artichokes, elderberries, kidney beans, cranberries, clove, cinnamon, oregano, cilantro (coriander), turmeric, cumin, parsley, basil, ginger, thyme, yellow fin tuna, fennel seeds, chia seeds.

Omega 3

Omega 3 is an essential fatty acid most commonly found in fish oil. It is broken down into two types of fatty acids: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

EPA prevents acne by greatly regulating oil production and boosting hydration. It is also a powerful antioxidant with anti-inflammatory properties, protecting and repairing the skin from damage.

#skinfood wild caught mackerel, salmon fish oil, salmon, chia seeds, walnuts, kale, spinach, watercress, brussels sprouts, natto, flax seeds, mustard oil, walnut oil, hemp oil. 


I am a big believer that stress is the root cause of most ailments.

How incredible then that a mineral such as magnesium can help reduce the effects of stress-related skin irritations such as acne and rosacea.

As well as its detoxifying properties to cleanse the top layer of our skin, it also reduces the amount of sebum produced.

#skinfood kale, spinach, spirulina, kelp, seaweed, avocados, figs, prunes, raisins, apricots, bananas, dark chocolate, nuts, seeds, beans, lentils, whole grains, chia seeds. 


I have had IBS (irritable bowel syndrome) for over a decade and anyone else with the condition will already know a thing or two about probiotics.

Probiotics are live bacteria that keep our guts healthy.

Anyone who suffers with acne will see their breakouts improve by eating foods that contain probiotics. In particular lactobacillus acidophilus and the yeast saccharomyces cerevisiae have been proven to give the most beneficial results.

#skinfood natural yoghurt, kefir, sauerkraut, tempeh, kimchi, miso, kombucha, pickles, traditional buttermilk, natto. 


Vitamin C activates our natural healing powers. It protects us from acne scarring and repairs irritated, damaged skin.

#skinfood strawberries, acerola cherries, citrus fruits, papayas, black currant, bell peppers, kiwi, guava, brussels sprouts, melons, kale, water cress, spinach, broccoli, cauliflower, tomatoes, basil, chives, parsley, thyme, cilantro (coriander).

Vitamin E is a powerful antioxidant that reduces inflammation. It strengthens capillary walls improving moisture and elasticity within the skin. It also plays a vital role in balancing your endocrine and nervous system, naturally balancing our hormones.

#skinfood almonds, spinach, sweet potato, avocado, wheat germ, sunflower seeds, butternut squash, trout, olive oil. 

Vitamin A (sometimes referred to as retinol), speeds up the renewal of skin cells, stimulates collagen production and hydrates the skin. In my opinion it is the most effective vitamin for improving acne and scarring.

#skinfoodcarrots, sweet potato, kale, spinach, apricot, broccoli, cantaloup, bell peppers, mango.


Keeping well hydrated is one of the best things you can do for a glowing complexion. The best thing about it is, its a cheap and easy solution to clearer skin. All we have to do is remember to drink it! Another way to increase your intake of water is to eat foods with high water content.

Keeping hydrated improves the digestive system by flushing out toxins from the body, which in turn gives us a healthy glow. 

#skinfood cucumber, iceburg lettuce, celery, radishes, tomatoes, cauliflower, green peppers, water melon, spinach, star fruit, strawberries, broccoli, grapefruit, baby carrots, cantaloupe. 

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2 thoughts on “HOW TO FEED YOUR SKIN

  1. Sara

    This was so useful! I like how you got into the science behind each type of food and why it works instead of just listing off random foods without reason. The examples were super helpful too!

    Liked by 1 person

  2. Pingback: 5 SUPPLEMENTS TO PREVENT ACNE – Beautiful by Breakfast

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