While the causes of acne are complex and multifactorial, understanding how to support your skin internally and externally can make a world of difference.
The Root Causes of Acne
Acne develops due to a combination of four main factors:
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Increased sebum (oil) production
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Altered keratinisation (a build-up of dead skin cells that clog pores)
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Dysbiosis of skin bacteria — specifically an imbalance of C. acnes bacteria
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Inflammation of the skin
Although acne can't be "cured" outright, it can be successfully managed through a holistic approach—addressing both internal and external factors.
The Role of Diet in Acne Management
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Studying the effects of diet on acne is tricky due to the variation in what people eat, but the consensus is clear: a healthy diet which is abundant with a variety of whole foods that have had minimal or no processing, will have many positive impacts on skin.
The Foundational Rule
No matter your health condition or dietary preference, these principles apply:
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Enjoy a wide variety of whole foods
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Choose foods as close to their natural state as possible
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Focus on what to include, rather than what to avoid
By focusing on nourishing your body, you’ll naturally crowd out foods you should avoid. Do these simple things and you will see that most of the other diet ‘noise’ out there, outrageous claims, fad diets and unsubstantiated nonsense will be completely irrelevant!
Fibre: The Gut-Skin Hero
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A whole-foods-rich diet is naturally high in fibre, which plays a major role in supporting the gut microbiome. A healthy gut supports better nutrient absorption, reduces systemic inflammation, and regulates hormone levels—all crucial when managing acne.
For those with hormonal imbalances like PCOS or Endometriosis, increasing fibre can assist in clearing excess hormones that may contribute to breakouts.
Nutrients for Acne-Prone Skin
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Certain nutrients are particularly helpful in supporting wound healing and reducing inflammation:
For Wound Healing:
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Vitamin C – Red fruits and vegetables, broccoli, citrus
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Vitamin A – Carrots, pumpkin, capsicum
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Protein – Yoghurt, eggs, soy, quinoa
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Zinc – Pumpkin seeds, chickpeas, oysters
Anti-Inflammatory Powerhouses:
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Vitamin C & E – Found in fruits, vegetables, walnuts, tomatoes
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Vitamin D – Mushrooms, eggs
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Omega-3s – Oily fish, chia seeds, flaxseed, walnuts
What to Minimise or Avoid
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While there's no one-size-fits-all list of foods to avoid, these are commonly associated with acne flare-ups:
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Ultra-processed foods – Especially those with refined carbs and sugars like cakes, white bread, lollies, and sugary drinks. These can disrupt insulin sensitivity and trigger hormonal cascades that increase oil production.
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Dairy products – While the science is inconclusive, some find that reducing or eliminating dairy can help clear their skin, possibly due to added growth hormones.
Beyond Food: The Bigger Picture
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As acne is deeply connected to internal balance and inflammation, patience and consistency are key. Lasting changes may take 6–12 months—but every step supports your overall wellness.
Skincare Still Matters
Of course, a proper skincare routine is crucial. Stick with a consistent regimen:
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Cleanse twice daily
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Use gentle exfoliants
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Hydrate with light moisturisers
This simple routine, alongside diet and stress management, supports healthy, balanced skin.
Acne is a nuanced condition, but there’s good news: by nourishing your body with whole foods, key nutrients, and gentle skincare practices, you can significantly improve your skin’s health over time.
Remember—clear skin isn’t just about what you put on it. It’s about how you treat yourself from within.
