Diet and Acne: What to Eat for Healthier Skin
By The Cooroy Dietitian
I remember being 16 and convinced everyone was looking at my skin before they were looking at me.
Later, in my twenties, I saw women sitting in my office, successful, capable, intelligent, quietly telling me they still felt embarrassed about their acne. Some had tried cutting dairy. Others had cut sugar. A few had cut almost everything.
Skin carries emotion.
It carries stress.
It carries hormones.
And yes; sometimes it carries diet patterns too.
But acne is rarely about one “bad” food.
Instead of asking “What should I eliminate?”
A better question is:
“What can I add to support my skin?”
Fresh Ingredients First
Before we talk about zinc or supplements, start here.
A diet built around fresh, minimally processed foods helps regulate blood sugar and reduce overall inflammatory load in the body.
That means building meals around:
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Colourful vegetables
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Whole grains
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Legumes
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Fresh herbs
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Extra virgin olive oil
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Lean meats, fish, eggs or plant proteins
When blood sugar spikes frequently, insulin levels rise. Elevated insulin can increase androgen activity, which may stimulate oil production in the skin.
This isn’t about perfection.
It’s about steady, balanced meals.
Think Mediterranean-style eating; simple, seasonal and nourishing.
Zinc: The Quiet Skin Supporter
Zinc is one of the most researched nutrients in relation to acne.
It helps:
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Reduce inflammation
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Support wound healing
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Regulate oil gland activity
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Support immune balance
Some people with persistent acne have been found to have lower zinc levels.
Food sources include:
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Oysters (the richest source)
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Red meat
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Pumpkin seeds
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Chickpeas
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Lentils
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Cashews
Before jumping to supplements, it’s worth looking at dietary intake first. If acne is severe or not responding to treatment, your GP can assess whether testing or supplementation is appropriate.
Omega-3 Fats to Calm Inflammation
Acne has an inflammatory component.
Omega-3 fats help regulate inflammatory pathways and may improve skin resilience.
Add:
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Salmon
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Sardines
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Mackerel
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Walnuts
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Chia seeds
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Extra virgin olive oil
Aim for oily fish two to three times per week if possible.
Fibre and the Gut–Skin Connection
Your gut and your skin communicate constantly.
A fibre-rich diet supports:
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Healthy gut bacteria
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Hormone metabolism
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Immune regulation
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Stable blood sugar
Include:
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Lentils and beans
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Whole grains
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Berries
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Vegetables
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Nuts and seeds
If digestion is sluggish, supporting gut health can indirectly support skin.
What About Dairy and Sugar?
Research suggests high glycaemic load diets and some dairy products (particularly skim milk) may worsen acne in certain individuals.
But this isn’t universal.
Before removing entire food groups, ask:
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Am I eating regularly?
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Is my overall pattern balanced?
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Am I sleeping well?
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Is stress high?
Restriction can increase stress, and stress itself can worsen acne.
A Balanced Approach to Skin
If you’re struggling with acne, start by adding:
✔ Fresh ingredients
✔ Zinc-rich foods
✔ Omega-3 fats
✔ Fibre
✔ Regular meals
✔ Adequate sleep
Skin health isn’t built on fear.
It’s built on consistency.
If you’d like support navigating acne, gut health, or hormone-related skin concerns, I work with clients from Cooroy and surrounding areas and via telehealth across Australia.
Food doesn’t have to feel confusing.
And neither does your skin.
— Jacque Stone
The Cooroy Dietitian