How to Prevent Acne By Changing Your Diet

Acne face on woman

How to Prevent Acne By Changing Your Diet

If teenage years are long behind you, and you still can not get rid of annoying pimples and acne, it may be time to think about making some serious changes in your everyday life, mainly your diet.

The number one reason for the appearance of acne in both teens and adults is indiscriminate eating and eating unhealthy food.

An important part of curing your acne problem is to commit yourself to the right acne diet. Many people suffer from acne, it is very common. It particularly affects teenagers, but it is also a problem that can carry on for some people well into their adult life. Hormonal changes, poor diet and substandard hygiene can all contribute together towards it’s occurrence. While washing with cleansers can help to remove the symptoms we see on our skin as red pimples, and plays it’s part in a good program of skin care, long term prevention of the problem starts from within.

For many years scientists claimed that there is no connection between acne and your diet, however this has been challenged by the direct evidence of many people around the world who have helped to cure their acne by making changes in their diet and lifestyle.

Having suffered from acne myself I know that changes that I personally made to my diet was a key factor in me turning the corner in my attempts to beat this affliction, and I have read the evidence from many others who say that certain foods made their acne worse.

What this shows is that eating the right diet can for many people help to reduce their acne, and even cure is completely for some people who have an allergic response to specific foods which is causing their problem.

Some of the main things you need to consider in your acne diet are the following –

1. Cut back on dairy products

There are hormones in milk and other dairy products that can trigger acne breakouts.

2. Stop drinking caffeine and alcohol

I know this is a hard one for some people, but it’s worth committing to trying this for a while as part of your new healthy diet, your system will be better for it.

3. Eat plenty of fresh fruit and vegetables

These are essential to help with your vitamin intake, and without the right intake of naturally acquired vitamins (i.e. from your diet, not just from supplements) your body will not be in it’s best state of health, which can show on your skin and contribute to your problems.

4. Eat more fish

The essential fatty acids found in fish are very beneficial for good skin health. You can also make sure you have enough of these in your diet by additionally taking a fish oil supplement.

5. Avoid hydrogenated oils

These can have a negative effect on your skin, and the trans fats that occur from partially hydrogenated oils are very bad for your health full stop.

It’s important to have a clear plan of the changes you are going to make in your acne diet and how you are going to stick to them if you are to be successful with this approach. It isn’t an overnight solution, and will require you to have a little patience and perseverance to get the results that you wish for.

Making significant changes to your diet and sticking to it can be difficult, but the pay off for being disciplined and giving this a proper go is healthy, attractive, blemish free skin and the end of the anxieties this problem can cause you.

But what if you are still struggling to overcome your acne problem?

I know how hard it can be to live with the discomfort that your acne problem causes you, but if you really want to put your acne troubles behind you for good you’ll need to follow a proven and healthy treatment system that works amazingly well.


acne skin

Limit your intake of sugars, semi-prepared meals, snacks, chips, fried foods and preservatives.

You should definitely be eliminating some foods in particular and take large amounts of water.

Below is a long list of foods to consume and ones to avoid to have the healthiest, acne free skin.

Alcohol and carbonated beverages.

Alcohol in small amounts reflects well on the body, but large amounts lead to a number of troubles. Alcohol is the cause of dehydration of the body, which can exacerbate acne.

Mixed cocktails and sodas are super high in sugar and should be avoided at all times if you want beautiful clear skin and keep the weight off.

Milk and dairy products

Dairy products, even the so-called “bio products”, invariably contain animal hormones that stimulate sebaceous glands to produce large quantities of sebum.

Restrict dairy products if you want to limit acne. Be careful with hidden sources of dairy products such as salad dressings, for example. You must provide other sources of calcium for your body – leafy vegetables, broccoli, tofu, cabbage, etc.


If you want your diet to be effective, you should reduce the intake of meat – pork, veal, including eggs. Do not exclude them entirely from your menu, but you need to reduce them dramatically – about 1/6 of the normal intake you have had so far.

Excessive intake of meat gives acidic character to body fluids and distorts PH balance. Meat is a rich source of protein that is more difficult to break down.

As a result, the proteins remain partially undetected and start fermenting by producing sugars and yeasts as byproducts. These by-products provoke acne.

homemade pasta

Pasta products from white wheat flour. Such as bread, biscuits, pizza, pasta, donuts, cakes, cakes, etc.

The processing of the grain is carried out with various chemicals – nitrogen, benzoyl peroxide and others. They can cause diabetes to trigger and increase free radicals in the body. They also cause a change in hormone levels that exacerbates the acne condition.


Can we say it again? Sugar and bacteria that cause acne are best friends. Sugar causes inflammation at the cellular level and causes premature aging of the skin and the whole organism.

Studies show that we consume at least 200 grams of sugar daily. To affect hormone-based acne, we need to reduce sugars to 15-20 grams per day. Be careful and read the labels of the food consumed.

There are many hidden sources of sugar. A kneeling carbonated beverage has a volume of about 40 grams of sugar, two standard cookies – about 7-10 grams.

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Tips for successful anti-acne diet

Try drinking 1 liter of water until noon.

Start taking a probiotic. It will digest the gastrointestinal tract with beneficial bacteria and inhibit the growth of acne-causing bacteria (Propionibacterium acnes)

Prefer raw foods – fruits, vegetables, snacks, salads, fresh juices are preferable. No quantity limits.

Serve with peanut seeds, oatmeal or turmeric. The gelatinous structure of the seeds, which promote the release of bacteria from the body.


Bring snacks between main meals with fresh fruits or dried ones, watch for added sugar on dried products. You can also eat nuts and seeds like almonds, pistachios, sunflower seeds, pumpkin seeds and the like.

Gorge on salads to your hearts content – tomatoes, sprouts, lettuce are preferable. You can also add lean meats – chicken, tofu or turkey, try turkey bacon, bean burgers, tempeh.

For vegetarians, meat can be replaced with tofu, soy products, chickpeas, beans, cottage cheese.

Is Plant Based Meat Really Unhealthy?

Make sure your daily drink is at least 2 liters. You can also drink green tea, and fresh fruit juices. Avoid bottled juices with added sugar.

Dinner can be a stew or a soup made from vegetables or lean meats. Prefer gluten-free bread.

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For a visible effect, it is recommended to follow the nutritional plan for 30 days. If you think you will not be able to do it, start the diet for 3-5 days, but you must be strictly eliminating from your menu packed foods and sugar.

By following the diet strictly, you may feel a mild nausea at first such as: dizziness, your breath starts to smell, and you have a mild fatigue. These are normal symptoms of detoxification that subsist after 2-3 days.

Take plenty of water to help drive out toxins.

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Here are 10 foods that specifically fight acne on a daily basis:

By James Landell

By incorporating some of these foods in our die we increase the odds of warding off acne. In this article we discuss 10 common foods that can be used to prevent acne. There are other foods and similar related foods that can fight acne to a similar effect. Below are the 10 foods that can prevent acne at their root cause.

1.) Cucumbers and Cabbage

Cucumbers, Cabbage, Cantaloupe, Watermelon, Parsley, Lettuce, and various other foods that contain high water absorption can help increase the water intake in your system. Increasing water intake is advised as it’s recommend to drink 8 glasses of water a day for a successful acne diet.

These foods also contain vitamins and nutrients which help in the prevention and reducing of acne.

green tea

2.) Green Tea

Green tea can help cleanse the body and adds polyphenols that help strengthen cells. All these properties of green tea aid just like water in cleaning the body/organs and preventing/reducing acne.

3.) Plain Yogurt

This does not include flavored yogurt or vanilla yogurt. As many flavored yogurt contain refined sugar that can have acne causing properties to contract the probiotics in the yogurt.
By having plain yogurt with an antioxidant fruit you can include a probiotic and antioxidant in one serving. By having plain yogurt with fruit you can have two prevention methods for acne in one.

yogurt with oatmeal
Image by Aline Ponce from Pixabay

4.) Green Vegetables

Lettuce, Artichokes, Spinach, and other similar green vegetables are known to aid in the prevention of acne. These foods contain Vitamin A which is necessary in a balanced diet and should be incorporated each day.

5.) Whole grains

Whole grain cereal, bread and other whole grain foods can help prevent acne compared to alternatives. These foods also contain zinc which can also aid in preventing acne and assist in reducing acne scars. This is not a complete fix for acne scarring though.

6.) Omega-3 Fatty Acids

Fish that contains Omega-3 fatty acids can help prevent acne. They can also reduce obesity when consuming foods high in omega-3 fatty acids and help prevent cancer growth.
Some foods that contain high amounts of % daily value of omega-3 fatty acids are walnuts, salmon, sardines, soybeans, shrimp, halibut, and tofu. By incorporating many of these foods we can gain many health benefits as a result.

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7.) Broccoli

Along with containing a wide array of vitamins (including Vitamins A, B, C, E, and K) it also is considered an anti-oxidant and can be an agent help fight/reduce acne. Broccoli is one of the greatest vegetables in preventing and reducing acne breakouts. It wouldn’t hurt to eat at least a serving once a day.

8.) Garlic Cloves

Incorporating garlic into meals has been shown to reduce current acne and prevent it to some extent. This does not include garlic powder or garlic salt as it is not pure garlic and can contain other acne causing agents.

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9.) Lemons and Lemon Juice

When lemon juice is added to water it can help cleanse the body and organs. Lemons citric acids can help deep clean the bacteria in pores. It can also aid in preventing acne as well as slightly reduce it.

Another benefit is that lemon juice applied directly to acne scars can help reduce the scarring. Lemons are the natural cure-all to fighting, preventing, and reducing acne scarring.

10.) Foods high in Anti-oxidants

Foods such as blueberries, raspberries, strawberries, cherries, black/red beans, certain apples (granny smith, gala), plums, cranberries, pecans, and others can help greatly in preventing acne.


It’s also advised to eat a balanced diet including all the food groups in preventing acne. With these anti-oxidants incorporated in our diet we can increase our fight in preventing acne.

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how to prevent acne by changing your diet