My Top 10 Anti-Acne Foods For Clear Skin (Acne Nutritionist Favourites)
- Melissa Birch Nutrition
- Sep 1
- 3 min read
Clearing acne can feel overwhelming. Most of us assume that because it shows up on our skin, the only solution must be topical: expensive skincare products, dermatologist-approved brands, harsh treatments, or even home remedies like coconut oil.
But here’s the truth: while the right skincare routine is important, your skin is also a mirror of what’s happening inside your body. Nutrition plays a huge role in achieving clear, glowing skin.
After struggling with acne for over a decade, using Roaccutane twice (without long-term results), I was finally able to clear my skin naturally by addressing root causes, starting with food. Today, as an acne-focused nutritionist and naturopath, I’ve helped dozens of women restore their confidence by doing the same.
In this post, I’m breaking down my top 10 anti-acne foods that replenish your body with the nutrients it needs to heal. Think of it as eating your skincare, supporting clear, healthy skin from the inside out.
Why Food Matters for Acne
When most people think about “eating for clear skin,” they immediately jump to restriction: cutting out dairy, gluten, or sugar. While there’s a time and place for reducing certain foods, my approach is different.
I use something I call the Four R 80/20 Method with my clients:
Replenish – Restore lost nutrients with whole foods.
Replace – Swap inflammatory foods with better alternatives.
Reduce – Cut back on favorites that may trigger acne (without removing them entirely).
Remove – Eliminate foods that are allergens, intolerances, or major inflammatory triggers.
And it all starts with replenishing. Let’s dive into the top 10 foods that do just that.
Top 10 Clear Skin Foods
1. Blueberries
Packed with antioxidants like vitamin C and vitamin A, blueberries fight free radical damage, reduce inflammation, and support healthy skin cell turnover. I add a handful to my breakfast every single day.
2. Beetroot
Beetroot is rich in folate, potassium, and vitamin C. Its natural nitrates improve blood flow, helping nutrients reach your skin more efficiently. I love it raw in juices or roasted in salads.
3. Wild-Caught Salmon
Salmon provides omega-3 fatty acids, which balance inflammation, a major driver of acne. Aim for three servings a week to support a healthier omega-6 to omega-3 ratio.
4. Boiled White Potatoes
Often misunderstood, boiled potatoes are a fantastic prebiotic that fuel beneficial gut bacteria. Cooling them after cooking boosts resistant starch, which supports gut health and stable blood sugar.
5. Spinach
This leafy green delivers vitamin A, vitamin C, and plant-based iron. Add it to smoothies, omelettes, curries, or salads for an easy antioxidant boost. Pair it with vitamin C-rich foods (like lemon) to absorb the iron.
6. Lemons
A daily dose of lemon juice supports collagen production, digestion, and detoxification. Drink it first thing in the morning with water (through a straw to protect your teeth).
7. Sweet Potatoes
High in beta-carotene, sweet potatoes support skin cell turnover and protect against UV damage. I recommend boiling them with the skin on to maximise fibre and reduce their glycemic index.
8. Raw Garlic
Garlic has powerful anti-inflammatory and antimicrobial properties. Crush a clove and let it rest for 10 minutes before eating to activate its beneficial compounds. Add it to dressings or meals instead of eating it raw on its own.
9. Red Cabbage
This cruciferous vegetable contains vitamin C, anthocyanins, and sulfur compounds that support detoxification and hormone balance. A cup per day—steamed, sautéed, or in salads is ideal.
10. Extra Virgin Olive Oil
Cold-pressed EVOO is full of monounsaturated fats and vitamin E, helping to repair the skin barrier and reduce inflammation. Drizzle one tablespoon daily over veggies or meals to boost absorption of fat-soluble vitamins.
How to Add These Foods Into Your Week
Here’s a simple guide:
Daily: Blueberries, lemon water, spinach, EVOO, and garlic.
3x per week: Salmon, sweet potatoes, and white potatoes.
A few times weekly: Beetroot and red cabbage.
Small, consistent tweaks like these add up to big results for your skin over time.
Nutrition for clear skin doesn’t have to feel restrictive. When you focus on replenishing your body with nutrient-dense foods, your skin naturally becomes healthier, clearer, and more resilient.
If you loved these tips, you’ll love my free training: How to Clear Your Acne Naturally in 6 Months or Less Without Prescriptions or Extreme Dietary Restrictions.
Clear skin is possible for you and it starts with your plate.
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