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Can you Eat Your Way to Clear Skin?

  • Writer: Isabelle J
    Isabelle J
  • Mar 17
  • 2 min read

Updated: Mar 26

Acne and blemishes are common, natural skin conditions that can appear on one's skin after puberty that can be influenced by various factors, including diet. Teenagers, due to hormonal influences, are especially prone to acne and skin blemish accumulation (Acne). Interestingly, certain foods can help combat these skin conditions by improving overall skin health for glowing and clear skin.


Anti-Inflammatory Foods

Foods rich in antioxidants, such as fruits and vegetables, play a crucial role in reducing inflammation. Berries, spinach, and kale are packed with vitamins A, C, and E, which help fight oxidative stress and promote skin healing. In others, they constitute to glowing, clear, and pliant-appearing skin. Omega-3 fatty acids, found in fatty fish like salmon and walnuts, also possess anti-inflammatory properties that can help reduce acne outbreaks (Millward, 2014).


Low Glycemic Index Foods

A glycemic index is a measurement given to foods based on how fast they can make your blood sugar increase upon consumption. The glycemic index is based on a scale from 1-100. The higher the number, the quicker the food will raise blood sugar. High glycemic index (GI) foods (GI of 70+), such as white bread and sugary snacks, can cause spikes in insulin levels, leading to increased oil production and acne. Incorporating low GI foods (GI of 55 and below)—such as legumes, whole grains, and most fruits—can help maintain stable blood sugar levels and reduce the likelihood of breakouts (Meixiong, 2022).


Probiotics and Fermented Foods

Commonly found in yogurt or fermented vegetables, probiotics are live bacteria and yeast that restore and maintain healthy gut environment (What are Probiotics). Gut health is strongly linked with skin conditions. Therefore, foods high in probiotics like kombucha, kimchi, sauerkraut, miso, and pickles promote not only healthy gut microbiota but also healthy skin. A strong gut microbiome can reduce inflammation and improve skin clarity, making it an essential component in combating acne (Habeebuddin, 2022).


COnclusion

Just remember, acne and skin blemishes are completely normal, and they happen to a lot of teenagers and even adults. That being said, a balanced diet rich in anti-inflammatory, low GI, and probiotic foods can significantly contribute to clearer skin, exemplifying the fascinating connection between nutrition and skin health.


References

  1. Acne. (2021, November). Teens Health. https://kidshealth.org/en/teens/acne.html

  2. Habeebuddin, M., Karnati, R. K., Shiroorkar, P. N., Nagaraja, S., Asdaq, S. M. B., Khalid Anwer, Md., & Fattepur, S. (2022). Topical Probiotics: More Than a Skin Deep. Pharmaceutics, 14(3), 557. https://doi.org/10.3390/pharmaceutics14030557

  3. Meixiong, J., Ricco, C., Vasavda, C., & Ho, B. K. (2022). Diet and acne: A systematic review. JAAD International, 7, 95–112. https://doi.org/10.1016/j.jdin.2022.02.012

  4. Millward, A. (2014, November 23). Anti-Inflammatory Diet For Optimum Skin Health. Andy Millward - Facialist. https://andymillward-facialist.co.uk/anti-inflammatory-diet-for-optimum-skin-health/

  5. What Are Probiotics & What Do They Do? (n.d.). Cleveland Clinic. Retrieved March 17, 2025, from https://my.clevelandclinic.org/health/treatments/14598-probiotics


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