The Anti Acne Diet - Foods To Eat To Reduce Acne

Aug 27, 2025

@Veganacnesufferers contributing author

Diet is tricky, and when it comes to our skin there's a lot of confusion surrounding what we should and shouldn't be eating for acne-free skin.

Acne is driven by multiple factors like hormones, genetics, stress, and skincare habits. But diet can play a big role in either calming or worsening breakouts.

Avoid High glycemic foods because (white bread, sodas, candy, pastries) spike blood sugar and insulin, leading to more oil and inflammation.
Dairy, especially skim milk, may worsen acne in some due to hormones and IGF-1 content.
Gut-skin axis research shows that a healthy microbiome can directly impact skin clarity.
Anti-inflammatory nutrients like omega-3s, zinc, vitamin A, and antioxidants help regulate oil production, reduce redness, and support healing.

The Best Acne Fighting Foods

1. Vitamin A ( Beta Carotene )

Sweet potatoes
carrots
pumpkin
kale
spinach

2. Probiotics for Gut Health

Probiotics are live bacteria and yeasts that are good for your body and skin. They help balance the good and bad bacteria.

Look for probiotic rich foods like:

Kefir
Kombucha
Kimchi
Unsweetened Yogurt
Sauerkraut
Tempeh
Miso

3. Zinc

Acne can result from having lower levels of Zinc. Zinc has anti-inflammatory properties which is great for relieving redness and irritation associated acne.

Foods high in zinc:

Cashew nuts
Pumpkin Seeds
Lentils
Hemp Seeds
Quinoa
Chickpeas
Almonds

4. Antioxidants and Vitamin C

Consuming foods rich in antioxidants helps protect your skin barrier and improve skin health by preventing free radical damage. Vitamin c also helps with collagen and wound healing. The body needs 75 mg of vitamin c a day.

Look for:

Dark Leafy Greens ( Spinach, Kale )
Berries ( strawberry, blueberry, blackberry )
Green Tea
Strawberries
Kiwi
Brocolli
Papaya
Red peppers
Mango
Dark Chocolate with at least 70% cacao

6. Omega 3 Fatty Acids

Omega 3 fatty acids can help keep skin hydrated and help reduce inflammation. There's also some evidence and a good balance of omega 3s to omega 6 can reduce hormonal acne.

Sources of omega 3:

Flaxseeds
chia seeds
hemp seeds
walnuts
algal oil
Fatty Fish like salmon and mackeral

7. Cruciferous Vegetables for Hormonal Acne

These vegetables contain sulforaphane which is an antioxidant and highly anti-inflammatory and help reduce acne breakouts.

Cruciferous vegetables contain indole-3 carbinol which is helpful in detoxifying excess estrogen from your body. Dominance in estrogen is being linked to high DHT levels as well as skin issues such as redness, excess oiliness and acne. Rising hormone levels cause the oil glands under the skin to grow.

Sources of cruciferous vegetables:

Radish
Broccolli
Arugula
Brussel Sprouts
Bok Choy
Cauliflower
Cabbage

Low GI Grain options include oats and buckwheat.

Non-Vegan options

Fatty fish (salmon, sardines, mackerel): Rich in omega-3 EPA/DHA.

Grass-fed eggs: Provide vitamin D, zinc, and protein.

Plain Greek yogurt or kefir: Natural probiotics + protein.

Liver (in moderation): Very high in vitamin A.

Collagen-rich bone broth: May support gut and skin health.

Chart Of Acne Fighting Foods & Suggested Serving

Food	Key Nutrient(s)	Suggested Serving	Vegan-Friendly?
Sweet potato	Vitamin A	1 cup baked cubes	✅
Pumpkin seeds	Zinc, omega-3, magnesium	2 Tbsp	✅
Strawberries	Vitamin C, antioxidants	1 cup sliced	✅
Broccoli	Vitamin C, sulforaphane	1 cup steamed	✅
Flaxseeds	Omega-3 (ALA), fiber	2 Tbsp ground	✅
Kimchi/Sauerkraut	Probiotics, vitamin K	½ cup	✅
Walnuts	Omega-3, vitamin E, zinc	¼ cup	✅
Lentils	Zinc, plant protein, fiber	½ cup cooked	✅
Salmon	Omega-3 (EPA/DHA), protein	3–4 oz cooked	❌
Greek Yogurt (plain)	Probiotics, protein, calcium	¾ cup	❌
Liver (beef/chicken)	Vitamin A, iron, B vitamins	3 oz cooked	❌