Eat THIS to See Clear Skin in 2025!
The new year is a perfect time to refresh your approach to skincare, starting from the inside out. As a naturopathic doctor specializing in acne healing, I’ve worked with countless women who felt like their skin was at the mercy of hormones, stress, and their on-the-go lifestyle. The truth? The foods you eat play a major role in your skin’s clarity. Let’s explore how you can nourish your way to glowing, blemish-free skin in 2025.
Disclaimer: the information provided in this blog post is for educational purposes only and is not intended to diagnose or treat. Make sure you contact your doctor if you think you have a medical problem.
This post may contain affiliate links, meaning I get a commission if you decide to make a purchase through my links.
The Best Foods for Clear Skin
Certain foods are powerhouses for promoting clear, vibrant skin. These options don’t just fight acne; they also provide your body with the nutrients needed to repair and protect your skin barrier.
Nutrient-Packed Choices
Leafy Greens: Spinach, kale, and Swiss chard are rich in vitamins A and C, which help reduce inflammation and promote skin repair. Throw a handful of spinach into your morning smoothie for a quick nutrient boost.
Zinc-Rich Foods: Pumpkin seeds, lentils, and chickpeas are loaded with zinc, an essential mineral for reducing inflamed skin, helping acne lesions heal, and balancing oil production.
Probiotic Foods: Yogurt, kimchi, kefir, and sauerkraut support your gut health and, in turn, improve your skin. I love to eat yogurt bowls for breakfast or a mid day snack. You can also try adding in some kefir to your morning smoothie.
During the warmer months, I love to start my day off with smoothies because they can be packed with skin-supporting foods that contain antioxidants, fiber, protein, and probiotics.
In the winter, overnight oats that I warm up in the morning are a staple of mine to keep my skin in line.
The Worst Foods for Acne
Not all foods are created equal, and some can wreak havoc on your skin. These are the culprits to watch out for:
Common Offenders
Inflammatory fats: Studies suggest that trans fats and certain processed oils can exacerbate acne and inflammation. Try swapping processed snacks for cleaner options, check out my instagram if you’re looking for healthier snack options, I post swaps regularly!
Processed Foods: Chips, cookies, and fast food are often loaded with trans fats and refined sugars that spike inflammation.
Sugary Drinks: Sodas and sweetened teas create blood sugar surges that lead to breakouts.
Real-Life Fixes
When I’m craving something sweet, I opt for dark chocolate with at least 70% cacao that fufills that craving for a little sweet treat and provides the skin benefits from the antioxidant-rich dark chocolate.
How to Build an Anti-Inflammatory Diet
Inflammation is a key driver of acne, so an anti-inflammatory diet is essential for clear skin. Let’s talk about how you can start to structure the foods you eat to work for you and your skin.
Start to Embrace these Foods:
Turmeric: This golden spice is a powerful anti-inflammatory. Sprinkle it on roasted vegetables or blend it into a latte. Check out my favorite Golden Milk Latte Recipe.
Berries: Blueberries, raspberries, and strawberries are packed with antioxidants that fight oxidative stress and inflammation.
Whole Grains: Quinoa and brown rice provide steady energy without causing blood sugar spikes. These foods contain more fiber, helping to keep you pooping regularly and feeding the gut microbiome.
The Role of Sugar in Breakouts
Sugar can be the driver to your breakouts for many reasons. Even if you think you’re not eating a lot of sugar because you don’t have a sweet tooth, many processed foods are packed with sugar without us even knowing. It’s important to be aware of the foods you’re eating, not only to reduce acne, but to support your overall health for the future.
The Blood Sugar-Acne Link
High-glycemic foods cause blood sugar levels to spike, leading to increased insulin production. This triggers excess sebum (oil) production and inflammation, creating the perfect storm for acne. Foods that are commonly high glycemic include white breads, baked goods, processed cereals, soda, candy, and snacks like chips and cookies.
Oats can also be very high glycemic and is why I recommend against using oat milk in coffee, especially on an empty stomach. When my acne started to develop, I was severely stressed and basically living off of oat milk lattes. This was driving my hormonal imbalances to become even worse. When you grab a latte in the morning and you would like a non dairy option, opt for almond or coconut milk.
When making oatmeal, I suggest making overnight oats to help create resistant starches that help reduce the blood sugar spike of oats and help to feed your gut bacteria. Adding in chia seeds and protein powder can also offset the glycemic activity.
Hidden Sugars to Avoid
Be wary of granola bars, flavored yogurts, and even “healthy” smoothies that often contain hidden sugars. Read labels carefully. Look under the “added sugars” to see how much you’re really getting.
Omega-3s: Your Skin’s Best Friend
Omega-3 fatty acids are anti-inflammatory and can help regulate sebum production, making them essential for clear skin.
Best Sources
Fatty Fish: Salmon, mackerel, sardines
Plant-Based Options: Flaxseeds, chia seeds, walnuts
Supplements: If you’re not getting enough from food, consider a high-quality fish oil supplement. Check out my online dispensary, Fullscript, for my favorite.
Add a tablespoon of ground flaxseed to your morning smoothie or sprinkle chia seeds over your yogurt for an easy omega-3 boost.
The Gut-Skin Connection
Your gut and skin are intricately connected. An unhealthy gut can lead to systemic inflammation and skin issues like acne.
Gut-Healing Foods
Probiotic-rich: Sauerkraut, kefir, kimchi, yogurt miso, and kombucha introduce beneficial bacteria to your gut
Prebiotic-rich: Garlic, onions, leeks, asparagus, overnight oats, flax seeds, cocoa powder, and bananas feed those good bacteria.
Eating Seasonal for Skin Health
Eating seasonal produce ensures you’re getting the freshest, most nutrient-dense foods for your skin.
Seasonal Examples
Winter: Root vegetables like carrots and beets for hydration
Summer: Hydrating fruits like watermelon and cucumbers
Simple Seasonal Recipes
In the summer, I love making a refreshing watermelon and mint salad. In winter, roasted root veggies with olive oil and rosemary are my go-to and great for meal prep.
Foods for Collagen Production
Collagen is crucial for skin elasticity and healing acne scars. Collagen is also a protein, making it a great way to increase the protein intake you get each day.
Top Collagen-Boosters
Bone Broth: A rich source of collagen peptides. Sip on it as a snack, use it as a soup base, or give my favorite bone broth hot chocolate a try.
Citrus Fruits: Oranges and lemons provide vitamin C, which supports collagen production.
Nuts and Seeds: Almonds and sunflower seeds offer the amino acids needed for collagen production.
Collagen Powder: I love adding collagen powder (DRALYSSA for 15% off) to my morning coffee, smoothies, or my bone broth hot chocolate for an extra protein boost.
Superfoods for Acne-Free Skin
Some foods go above and beyond when it comes to skin benefits. These superfoods are must-haves:
Superfood All-Stars
Matcha: Packed with antioxidants to fight free radicals. If your acne is being triggered by high androgens, matcha can be a great way to reduce androgen levels.
Cacao: Rich in magnesium and skin-loving antioxidants. Add to your morning smoothies, overnight oats, or enjoy in bone broth hot chocolate.
Clear skin in 2025 is entirely achievable when you nourish your body with the right foods. Remember, it’s not about perfection but about making small, consistent changes that fit your busy lifestyle. Start by incorporating just one tip from this guide today, and watch as your skin transforms. Let’s make this your most radiant year yet!
Talk soon!
xx Dr. Alyssa
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