The top 5 foods to manage acne breakouts

The typical American diet is heavy in nutrient-poor processed foods, refined grains, and added sugars—all linked to inflammation and chronic disease. Here are the top 5 foods that are often recommended to help manage acne breakout.

Fatty Fish—Studies have linked an imbalance in essential fatty acids with a variety of skin problems.Often we get plenty of omega-6 fatty acids from seed and vegetable oils, but are lacking in omega-3s. Rich in omega-3 fatty acids, fatty fish like salmon, tuna, mackerel, and sardines can help reduce inflammation, which is often associated with acne.

Leafy Greens—Incorporating a variety of leafy greens into your diet as part of a balanced and nutrient-rich meal plan can contribute to clearer and healthier skin. Vegetables like spinach, kale, and Swiss chard are high in antioxidants that can help promote clear skin by reducing inflammation and supporting overall skin health.

Berries—A well-balanced diet that includes a variety of fruits and vegetables, along with other healthy lifestyle habits, contributes to optimal skin health.Berries such as blueberries, strawberries, and raspberries are packed with antioxidants that may contribute to healthier skin and help combat acne.

Probiotics—Probiotics are beneficial bacteria that can have a positive impact on the skin’s health when consumed or applied topically. Foods like yogurt, kefir, and sauerkraut contain probiotics that can support gut health. A healthy gut is often linked to clearer skin, as imbalances in gut bacteria can contribute to acne.

Nuts and Seeds—Nuts and seeds are considered good for the skin due to their rich nutritional profile, including essential vitamins, minerals, healthy fats, and antioxidants. Almonds, walnuts, chia seeds, and flaxseeds are good sources of vitamins and minerals, including zinc, which is known to play a role in skin health and may help manage acne.

Note to yourself:

Before making significant changes to your diet or taking supplements, it’s advisable to consult with a healthcare professional for personalized advice, especially if you have existing health conditions. Remember, individual responses to dietary changes can vary, and it’s essential to maintain a balanced diet for overall well-being. Additionally, staying hydrated and avoiding excessive consumption of processed foods and sugars can also contribute to healthier skin. If you have specific concerns about acne, we are here to help. We can be reached by text or call at 317-688-7275, email at It’s always a good idea to start with a skin consultation, book now at #SkincareJourney