The Acne Diet: Guide to Eating for Clear Skin
Are you struggling with stubborn acne despite trying countless prescriptions, creams and treatments? The secret to clear, radiant skin often starts on your plate. The acne diet focuses on reducing inflammation, balancing hormones, and supporting gut health to prevent flare-ups naturally. By eating nutrient-dense foods and avoiding skin-triggering ingredients, you can nourish your body from the inside out and support long-lasting clear skin.
My Acne & Gut Health Journey
For over six years, I dealt with painful cystic acne, constant bloating, and a puffiness in my body that left me uncomfortable in my own skin. I was prescribed everything under the sun, spironolactone, doxycycline, countless topicals but instead of healing, my gut was destroyed, and I found myself stuck in a frustrating cycle.
I was exhausted from being pushed in and out of doctors’ offices, trying quick fixes, and hoping the next prescription would finally work. Eventually, I hit my breaking point. I realized the answers weren’t going to come in a pill or cream. They had to come from understanding my body. I started with food sensitivity testing, which gave me clarity on what truly worked for me. From there, I simplified my nutrition back to whole, seasonal foods, listening to my body’s natural rhythms. Lighter, hydrating foods in summer, grounding meals in winter. This shift wasn’t just about my skin; it was about
restoring balance, healing my gut, and learning to trust my body again.
Foods That Support Clear, Healthy Skin
Omega-3 Rich Foods
Wild salmon, chia seeds, flax, walnuts, and sardines are loaded with anti-inflammatory fats. Omega-3s help regulate sebum (skin oil) production, reduce inflammation, and support acne-prone skin.
Antioxidant-Packed Vegetables
Leafy greens and brightly coloured vegetables like spinach, kale, broccoli, and bell peppers protect your skin from oxidative stress and environmental damage. Vitamin C-rich veggies also promote skin regeneration.
Zinc-Rich Foods
Zinc is essential for wound healing and reducing the size of pimples. Include pumpkin seeds, oysters, beef, lentils, and chickpeas. Research shows zinc supplementation can help manage inflammatory or hormone-related acne.
Vitamin A & E Sources
Sweet potatoes, carrots, avocado, and almonds support healthy cell turnover, regulate oil production, and prevent clogged pores.
Probiotic & Prebiotic Foods
Fermented foods like sauerkraut, kimchi, kefir (if tolerated), and prebiotic foods like garlic, onions, and asparagus feed your gut bacteria. A healthy gut microbiome reduces inflammation and supports clearer skin.
Foods That May Trigger Acne or Inflammation
Dairy Products: Milk and cheese contain growth hormones that can increase sebum production.Non-dairy alternatives like almond or oat milk may help, especially if you’re sensitive to dairy. Refined
Gluten-Containing Grains: Processed breads and pastas spike blood sugar and worsen inflammation. Gluten can also contribute to bloating or skin flare-ups in sensitive individuals.
Refined Sugar & Processed Foods: High-sugar diets trigger inflammation and oxidative stress, worsening acne. Opt for whole fruits, vegetables, and complex carbs.
There’s a common myth that if you struggle with acne, you have to cut out sugar completely. The truth is, it’s less about never having sugar and more about choosing the right sources. What often fuels inflammation and breakouts isn’t the natural sweetness found in whole foods, but the processed, refined sugars that spike your blood sugar and feed hormonal imbalances. When you focus on sugar in its natural, raw, and unprocessed state, your body can actually use it in a supportive way. Ingredients like raw honey, dates, pure maple syrup, or even ripe bananas provide not only natural sweetness but also minerals, antioxidants, and fibre (in the case of fruit) that nourish your skin and gut rather than stress them. This is why I love baking with these kinds of ingredients. They bring flavour and balance without the inflammatory hit that comes with refined white sugar. When paired with protein, healthy fats, and fibre-rich flours, they help stabilize blood sugar levels and support clear skin from the inside out.
Refined Oils (Soy, Canola, Corn): These increase inflammatory cytokines and disrupt hormone balance. Replace with olive oil, coconut oil, or avocado oil.
Excess Caffeine & Alcohol: Both dehydrate the skin and increase cortisol, which can worsen acne. Hydrating herbal teas and water with lemon are better choices.
The Gut-Skin Connection
Your skin is a direct reflection of what’s happening inside your body, especially in the gut. When digestion is sluggish, when the microbiome is out of balance, or when you’re eating foods your body is sensitive to, inflammation builds. Instead of staying tucked away inside, that inflammation often shows up on the skin as acne, redness, irritation, or uneven texture. The gut and skin are connected through what’s known as the gut-skin axis. This means your gut bacteria influence how your skin barrier functions, how your immune system reacts, and how much inflammation is circulating in your body. If your gut lining is damaged (a “leaky gut”), toxins and undigested food particles can slip into the bloodstream and trigger immune responses, one of the reasons acne and other skin conditions can flare up.
Here are some simple, food-based ways to support your gut and in turn, your skin:
Bone broth – Rich in collagen, glutamine, and minerals that help repair and strengthen the gut lining, while also providing the building blocks for supple, resilient skin.
Fermented vegetables – Foods like sauerkraut, kimchi, and pickles (naturally fermented, not vinegar-based) provide probiotics that help repopulate your microbiome with beneficial bacteria to crowd out the inflammatory ones.
Fibre-rich foods – Beans, lentils, vegetables, flax, and chia seeds act as prebiotics, feeding your good bacteria so they can thrive. A fibre-rich diet also helps regulate bowel movements, which is essential for eliminating excess hormones and toxins that would otherwise circulate and affect your skin.
By including these kinds of foods daily, you create a healthier gut environment, one that reduces systemic inflammation, balances hormones, and supports clearer, calmer skin.
For more gut-friendly meal ideas, check out my Gut Health Recipe Collection
Hormone Balance Through Diet
Hormones are one of the biggest players when it comes to acne. Insulin, androgens (like testosterone), and estrogen can all influence oil production, inflammation, and the way your skin regenerates. The good news is that diet can be a powerful tool to naturally support hormonal balance and reduce breakouts.
Prioritize Protein
Protein isn’t just for muscle it’s essential for stabilizing blood sugar and supporting healthy hormone production. Foods like lean meats, fish, eggs, and legumes help slow digestion and prevent rapid spikes in blood sugar. When blood sugar is stable, insulin levels stay balanced, which in turn prevents excess androgen activity one of the main drivers of hormonal acne. Protein also provides amino acids needed for collagen and skin repair.
Choose Complex Carbs
Not all carbs are created equal. Complex carbohydrates, such as quinoa, brown rice, and oats, release glucose slowly into the bloodstream. This slow release prevents insulin surges, which can otherwise trigger higher androgen levels and excess sebum production. By pairing these carbs with protein and healthy fats, you create steady energy and support smoother hormone regulation.
Support Liver Function
Your liver is a hormone detox powerhouse. It metabolizes and eliminates excess estrogen and other hormones that, if left in circulation, can contribute to breakouts and inflammation. Eating cruciferous vegetables like broccoli, Brussels sprouts, kale, and cauliflower provides compounds like sulforaphane, which enhance liver detox pathways. Supporting your liver helps maintain hormonal balance and clear, radiant skin.
Include Healthy Fats
Hormones are made from cholesterol, so healthy fats are essential building blocks. Avocado, olive oil, nuts, seeds, and fatty fish like salmon or mackerel provide omega-3 and monounsaturated fats that reduce inflammation, support hormone production, and keep skin moisturized. These fats also help stabilize blood sugar and keep hormone signals running smoothly.
By combining these strategies protein for stability, complex carbs for slow energy, liver-supporting vegetables, and nourishing fats you’re giving your body the tools to regulate hormones naturally. When your hormones are balanced from the inside out, your skin often follows suit with fewer breakouts, less irritation, and a healthier glow.
Practical Meal Ideas & Swaps
Eating for clear skin doesn’t have to be complicated or restrictive. Small, thoughtful swaps can make a big difference in reducing inflammation, supporting gut health, and keeping hormones balanced. Here are some simple ideas to incorporate into your daily routine:
Swap dairy if sensitive
If your skin flares after dairy, or you notice bloating or digestive discomfort, try switching to unsweetened plant-based milks like almond, coconut, or oat milk. These options are naturally lower in sugar and free from the hormones that can sometimes trigger breakouts. You can use them in smoothies, overnight oats, coffee, or baking.
Replace refined carbs
Refined carbs like white bread, pastries, and pasta can spike blood sugar and trigger inflammation. Instead, opt for gluten-free whole grains like quinoa, buckwheat, or brown rice. These release energy slowly and help keep insulin and androgen levels stable. You can also enjoy nourishing starches like roasted Japanese sweet potatoes (my all-time favourite), roasted white or golden potatoes, or homemade baked yam fries. These not only provide fibre and vitamins but also keep meals satisfying and blood sugar balanced.
Healthy snack options
Snacking doesn’t have to be a guilty pleasure, it can be an opportunity to nourish your skin and gut. Some go-to options include:
- Raw nuts (almonds, walnuts, or cashews) for protein, fibre, and healthy fats.
- Homemade raw treats using natural sweeteners like dates, honey, or maple syrup, paired with nuts and seeds.
- Veggie sticks with hummus for crunch, fibre, and plant-based protein, which help stabilize blood sugar and feed gut-friendly bacteria.
By making these swaps, you’re not only avoiding potential triggers for breakouts, but also creating meals and snacks that support your body from the inside out. Over time, these small changes add up helping you feel satisfied, nourished, and confident in your skin.
My Holy Grail Skin Products
Pro-Health Serum Advance – Packed with Vitamin C, Olive Leaf Extract, and Vitamins E and A for antioxidant protection, healing, and blemish-prone support.
Active Serum – A results-driven serum that evens skin tone, calms blemishes, and leaves skin smooth and hydrated. It’s one of the only products that delivered noticeable results within days for me.
My Must-Have Supplements
OmegAvail Hi-Po – High-concentration omega-3s to fight inflammation and support clear skin.
N-Acetyl-Cysteine (NAC) – Boosts glutathione for detox, supports immunity, and helps keep skin clear.
Zinc Supreme – Highly absorbable zinc with B vitamins for healing, hormone support, and acne management.
Stellar C – Vitamin C and bioflavonoids to promote collagen, wound healing, and antioxidant protection.
ProbioMed 50 – Ten clinically researched probiotic strains with full CFU disclosure to survive digestion, restore gut balance, and support clear skin and GI health.
Acne-Safe Makeup
My ride-or-die acne-safe makeup brand is Glo Skin Beauty. Their pressed powder foundation, blush, and bronzer have been my holy grail products since grade five when I wore them for dance competitions and I still swear by them today.
Recipe eBooks to Support Your Skin & Gut
If you’re ready to start cooking your way to clearer skin and better gut health, I’ve created several recipe ebooks that are packed with gluten-free, dairy-free, and refined sugar-free recipes:
Food with Benefits – $39.99
40+ wholesome, vegetable-forward recipes that emphasize whole foods, home cooking, and food as fuel.
Nourish – $49.99
A skin-focused recipe ebook with antioxidant-rich, gut-healing, probiotic-packed recipes designed to help you glow from the inside out.
Pure Indulgence – $25.00
A wholesome dessert ebook filled with gluten-free, dairy-free, refined sugar-free treats that satisfy your sweet tooth while still nourishing your body.
Each ebook has been carefully crafted with my philosophy of treating the body as a temple, showing that food can be both healing and joyful.
I practise everything I preach. My goal is to show up authentically and share my journey so that no one feels alone in theirs. Healing acne and gut issues is never just about skin, it's about listening, nourishing, and respecting your body.
You don’t need to follow a complicated or extreme routine. You need to learn what your body is asking for and honour it because your body is a temple.
If this resonates with you, I’d love to support you in your journey to clearer skin and better gut health. You can book an online gut and skin nutrition consultation with me at Raw Canvas Skin + Wellness, available virtually or in person.
With love and nourishment - Taylor Robinson | Holistic Health & Wellness Nurse | Nutrition Specialist
