How Diet Impacts Acne and What Foods to Embrace

If you are struggling with persistent acne, you’re not alone.

We understand how overwhelming the search for answers can be. Between conflicting advice and ineffective treatments, it’s easy to feel stuck. But here’s a truth we hold at Face Five: what you eat directly impacts your skin health. Learn as we discuss how your diet impacts your acne, and what foods you should embrace instead!

Certain foods and supplements can inflame acne-prone skin, while others actively support healing and reduce breakouts. At Face Five, we offer safe, non-toxic alternatives to harsh medications. Our mission is to clear acne in an efficient, sustainable, and healthy way by identifying the root causes behind each individual’s skin issues.

Why Inflammation Matters

Chronic inflammation is a major contributor to acne. That’s why our Acne Solution Program goes beyond skincare. We take a holistic, personalized approach, combining ingredient education, lifestyle habits, and most importantly, nutrition. With the help of food journals, we assess each client’s diet and make tailored recommendations to support lasting skin health.

We don’t believe in cutting out entire food groups, but understanding common acne triggers and what to eat instead can make a big difference.

Foods to Limit for Acne-Prone Skin

Reduce or avoid these common dietary acne triggers:

Iodide-Rich Foods (can irritate pores):

• Iodized Salt – Excess iodine may build up in the skin and trigger breakouts.
• Dairy (Milk, Cheese, Yogurt, Ice Cream) – Often contains hormones and iodine, which can stimulate oil production and inflammation.
• Whey/Soy Protein Powders – Can spike insulin-like growth factor (IGF-1), linked to acne.
• Seaweed, kelp, miso soup – Naturally high in iodine, which may irritate acne-prone skin.
• Green Drinks with Spirulina or Chlorella – Contain iodine and other compounds that can disrupt skin balance.
• Multivitamins with Iodine or Kelp – Extra iodine can aggravate breakouts in sensitive individuals.
• Biotin and B12 Supplements – High doses may disrupt skin microbiome balance and trigger breakouts.

High-Androgen Foods (stimulate excess oil):

• Peanuts and Peanut Butter – Contain androgen-like compounds that may overstimulate oil glands. *Check out our Blog for a more in-depth look into how peanut butter could be breaking you out!
• Canola Oil – Can promote hormonal imbalance in some individuals.
• Shellfish – Rich in iodine and can contribute to inflammation or excess oil production.
• Organ Meats – High in hormones and may worsen hormonal acne.

Inflammatory Foods:

• Trans Fats (e.g., packaged snacks) – Increase inflammation and disrupt hormone balance.
• Refined Sugars – Cause insulin spikes that lead to excess oil production and clogged pores.
• Vegetable Oils High in Omega-6 (corn, soybean, sunflower) – Promote an imbalance of fatty acids that fuels inflammation and breakouts.

Important Note:
Not all of these foods will trigger inflammation or acne for everyone. For some, it might be just one or two key culprits. That’s why we recommend using a food journal to track what you eat and how your skin responds. This helps us spot patterns, identify personal triggers, and make informed adjustments to your diet, without unnecessary restrictions.

Anti-Inflammatory Foods to Embrace

Instead, nourish the skin with a low-glycemic, anti-inflammatory diet:

Herbs & Beverages:

• Green Tea (especially Matcha) – Packed with antioxidants like EGCG to reduce inflammation and protect skin.
• Ceylon Cinnamon – Helps regulate blood sugar, reducing acne-causing insulin spikes.
• Ginger and Turmeric – Potent anti-inflammatories that calm skin irritation from the inside out.
• Apple Cider Vinegar – May support gut health and balance skin pH.

Antioxidant-Rich Produce:

• Leafy Greens, Berries, Citrus – High in vitamin C and antioxidants to boost collagen and fight inflammation.
• Sweet Potatoes, Onions, Garlic – Rich in skin-supportive nutrients like beta-carotene, sulfur, and allicin.
• Squash and Colorful Veggies – Packed with phytonutrients that reduce oxidative stress.

Omega-3 Rich Foods:

• Salmon, Sardines, Trout – Provide EPA and DHA, essential fats that calm inflamed skin.
• Walnuts, Omega-3 Eggs – Plant and animal sources of healthy fats that nourish the skin barrier.

Selenium Sources:

• Brazil Nuts – One nut a day can provide your full daily selenium needs.
• Chicken, Halibut – Lean proteins that aid in tissue repair.
• Spinach, Beans, Oats – Great plant-based sources of selenium and fiber for gut-skin health.

Other Supportive Foods:

• Almond or Cashew Butter – Healthy fats without the inflammatory effects of peanuts.
• Olive or Coconut Oil – Anti-inflammatory oils that support skin hydration.
• Brussels Sprouts, Mushrooms, Kale – Rich in antioxidants, fiber, and compounds that support liver detoxification.

Supplements That Can Help

Certain supplements can further reduce inflammation and promote clear skin:

• Magnesium (glycinate or citrate) – Reduces stress-related breakouts and supports hormone balance.
• Probiotics & Prebiotics – Strengthen the gut-skin connection.
• Vitamin D3 + K2 – Modulates the immune response and reduces inflammation.
• Zinc Picolinate – Highly absorbable form that helps reduce inflammation and support hormonal acne.
• Fish Oil (EPA & DHA) – Powerful anti-inflammatory; choose pharmaceutical-grade, enteric-coated capsules.
• Antioxidants (A, C, E, NAC, Selenium) – Reduce oxidative stress on the skin.
• Insulin Support – Berberine, chromium, and vitamin D can help balance insulin, which impacts oil production.

A Clear Path Forward

By making informed dietary choices and using targeted supplements, your body can better manage inflammation and support clearer skin from the inside out. When paired with a personalized home care routine and expert guidance from the Face Five team, this holistic approach delivers real, long-term results, naturally and safely.

Healing acne isn’t about perfection or restriction. It’s about understanding your unique body, identifying your personal triggers, and giving your skin what it needs to thrive. Through tools like food journals, expert coaching, and our clean skincare products, we help you take the guesswork out of the process.

No more one-size-fits-all advice. No more harsh medications. Just real answers, compassionate support, and a clear plan to help you feel confident in your skin again.

Ready to take the next step? Our Acne Solution Program is designed to uncover root causes, restore balance, and guide you every step of the way.