Nutritionists reveal the best FOODS to eat if you want to eradicate acne and get glowing skin

They say you are what you eat, and nutritionists say that’s true: some foods can have a huge effect on your skin.

Do the collagen supplements I take really work? What about that piece of chocolate I eat before I go to bed? Is this the reason for my pimples?

Your gut health – the health of your digestive system – can actually impact your skin.

If you have an imbalance in the gut, it can potentially trigger certain physical reactions that cause acne Push.

‘Just like our gut has a microbiome, so does our skin, and the food we eat has a big impact on that,’ Miami-based holistic nutritionist Grace Terrell told DailyMail.com.

“Bacteria or yeast overgrowth, food sensitivities, and inflammation can cause things like acne, psoriasis, and eczema,” she continued.

‘That’s why it’s so important to look at gut health when tackling skin problems.’

FEMAIL consulted top nutritionists to find out what really are the best foods to fight acne, and it might make you reconsider your nighttime treat or morning protein bar.

Foods high in zinc may have anti-inflammatory properties

According to Amanda Saucedaa California-based gut health nutritionist, foods rich in zinc may have some positive benefits for the skin.

“People with acne have been observed to have lower levels of zinc, so adding zinc-rich foods to your diet may be helpful,” Sauceda told DailyMail.com.

Zinc can help reduce redness and irritation associated with acne Healthlineand possibly heal acne scars.

You can get your fix of zinc through a wide variety of foods. According to the outlet, women are recommended to consume eight milligrams per day.

“Zinc can be found in seafood (especially oysters) and beef, as well as plant sources such as chickpeas and seeds,” Sauceda explains to DailyMail.com.

In addition, potatoes, passion fruit, grapefruit and corn contain some amounts of zinc each Very good health.

Healthy fats, such as omega-3 fatty acids, can help eradicate pimples

Consuming certain foods that contain healthy fats, especially omega-3 fatty acids, can help prevent future breakouts.

“Foods rich in omega-3 fatty acids can also be supportive in fighting inflammation that can result from acne,” Sauceda told DailyMail.com.

It may even work to “regulate the skin’s oil production,” per Aveeno, and reduce the signs of aging.

“You can find omega-3 fatty acids in fatty fish like salmon or in chia or flax seeds,” Sauceda said.

“If you don’t eat these foods often, this may be a time when a supplement may be helpful.”

Chloe Williamsa registered holistic nutritionist, told Poosh that she has had “significant success” adding oily fish rich in omega-3 to her diet.

She told the outlet that your goal should be to eat oily fish three times a week.

And if fish isn’t your thing, olive oil and avocados are other foods that contain omega-3 fatty acids, Terrell told DailyMail.com.

Fermented foods have the potential to support both gut and skin health

“The gut microbiome is also thought to be linked to skin problems such as acne,” Sauceda explained to DailyMail.com, citing a 2022 study published in the National Center for Biotechnological Information.

The study found that both topical and oral probiotics had anti-inflammatory properties when taken together, among other health benefits.

“Fermented foods (such as yogurt, kefir, kimchi, or sauerkraut) may or may not be probiotic, but they do contain live bacteria that can support gut health and in turn, potentially skin health,” Sauceda revealed.

Williams also recommended kombucha as a gut-healthy, fermented food when he spoke with Poosh.

Turmeric can help heal acne scars and contains tons of antioxidants

Turmeric, a spice from the same family as ginger, may have surprising benefits, such as healing acne scars.

Terrell told DailyMail.com that the herb is rich in antioxidants and has anti-inflammatory properties that will help “heal your skin from the inside out.”

You can add the herb to things like soup, chicken, smoothies, rice and even eggs.

Terrell said turmeric can also work as a topical.

You may want to avoid ultra-processed foods if you’re trying to calm your acne, but it’s all about balance

There are some foods people can try cutting back on if they want to calm acne, Sauceda explained — but it’s not always a magic recipe for everyone.

‘Some people like to mention dairy and while it can be a trigger for some, it isn’t the case for everyone,’ the registered nutritionist told DailyMail.com.

“There is some evidence that yogurt and cheese may have no effect on acne and there may be differences between full-fat and reduced-fat dairy products on the development of acne,” she continued, citing a 2018 study published in the National Center for Biotechnological Information.

She added that eating foods containing high amounts of refined sugar, along with other ultra-processed foods, “can cause acne.”

Terrell agreed, explaining to DailyMail.com that looking at your diet should be the first place you start when trying to combat acne — but it doesn’t have to be “complicated.”

“Just focus on eating real food, cut out the processed junk, limit sugar and do your best to manage stress,” she said.

‘When you support your body as a whole, your hormones will balance, your gut health will improve and if you’re consistent, your skin will reflect that.’

Sauceda said the “best diet” to help acne is one that is full of plants and colors.

“You can still get your chocolate for dessert,” Sauceda added.