What is a healthy skin diet?

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What You Eat Shows Up on Your Skin

It took me a long time to accept that my diet could be affecting my skin. I didn’t want to give up the SAD (Standard American Diet)—but once health issues forced me to pay attention, I discovered that what goes in truly makes a difference.
A healthy skin diet can dramatically improve both the function and appearance of your skin. And the science backs it up.
The typical Western diet is considered high glycemic load—meaning it’s full of foods that spike blood sugar quickly. These spikes can:

  • Increase inflammation
  • Disrupt hormones
  • Reduce collagen production
  • Worsen acne and oiliness
  • Raise the risk of chronic conditions like diabetes, heart disease, and even cognitive decline


When I shifted to a low-inflammation, hormone-balancing diet, my skin became clearer, calmer, and more resilient. Here’s what I learned—and what I changed

Eat Less of These

High Glycemic Load Foods

These spike blood sugar and fuel inflammation:

  • Soda, candy, cakes, cookies
  • Sweetened fruit juices
  • White rice, white bread, white pasta
  • Instant oatmeal, low-fiber cereals
  • Pizza, French fries, baked potatoes

Better sweeteners: Try honey, coconut sugar, stevia (without erythritol), or xylitol (never around dogs).

Highly Processed Foods

Avoid anything with artificial colors, flavors, preservatives, trans fats, or added sugars:

  • Crackers, chips, frozen pizza
  • Microwavable meals
  • Fast food
  • Deli meats, sausages
  • Bakery items like muffins and cakes

Cow’s Milk

Studies suggest cow’s milk may worsen acne by increasing oil production and clogging pores. I switched to goat, coconut, almond, or oat milk. Cheese seems less problematic.

Eat More of These

Hydration & Blood Sugar Balance

  • Drink ~6 cups/day for men, ~5 cups/day for women
  • Eat regularly to stabilize blood sugar

Whole Grains

  • Barley, millet, wheat berries, quinoa, oats

Fresh Produce

  • Prioritize cruciferous vegetables: broccoli, cauliflower, cabbage
  • Grow microgreens like radish, sunflower, and pea shoots

Zinc-Rich Foods

  • Grass-fed meat, beans, seeds, nuts

Healthy Proteins

  • Beans, cold-water fish (salmon, trout)
  • Hummus with raw veggies = perfect low-GI snack

Healthy Fats & Omega-3s

  • Cod liver oil, walnuts, flax seeds, chia seeds, avocados
  • Evening Primrose Oil
  • Other sources: brussels sprouts, eggs, kale, mint, parsley, spinach

Anti-Inflammatory Herbs & Teas

  • Turmeric
  • Cinnamon
  • Green tea
  • Spearmint tea

Gut Health

  • Probiotics: kefir, kimchi, kombucha, miso, natto, sauerkraut, tempeh, plain yogurt
  • Digestive enzymes (optional) to enhance nutrient absorption
  • Digestive enzymes (optional) to enhance nutrient absorption

Vitamin Boosts

  • Vitamin D: Daily walk in sunlight
  • Vitamin A: Beef liver, sweet potatoes, winter squash, kale, ghee, cod liver oil, eggs, salmon, collards

Coffee—Use With Awareness

A single cup of black coffee may reduce glucose and cortisol. But for some, caffeine can keep cortisol elevated, which may worsen skin issues. Pay attention to how your body responds.

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