Acne is one of the most difficult types of health issues to overcome, mostly because acne can be caused by a variety of factors, including some especially sneaky suspects that you might be eating every day.

What Is Acne And Why Does It Happen?

why it happens

Researchers still aren’t entirely sure what causes acne, and there are multiple factors at play.

Hormones, gut bacteria, skin bacteria, and diet can all play a role.

Sometimes, the only solution is to seek medical help, but you can also play with eliminating or adding certain foods to see if that changes things.

As I said, the research still isn’t clear on how much of an effect diet plays in acne, but it can’t hurt to try. The following are some reasonable starting places if you want to see how changing your diet could improve your skin.


high in acid

Nightshades are a variety of plant foods which includes tomatoes, eggplant, white potatoes, and peppers. This group of plants tends to cause inflammation and acne or digestive upset in individuals sensitive to nightshade foods. So if you eat a delicious tomato sandwich or enjoy grape tomatoes raw as a snack, be mindful of how your skin reacts as well as your joints and skin when you eat other nightshade foods. 

The Better Alternative:

It’s hard to beat a sweet and juicy tomato, but you have a few other options you can try instead. If you’re looking for a lycopene source and just want a snack, choose watermelon which is high in lycopene and water. 



Yogurt is the one dairy food that most people think is healthy for them. While some may tolerate it fine since yogurt is fermented and cultured, others may not.

There is some preliminary evidence that links dairy with acne, so eliminating it is worth a shot.

The Better Alternative:

If you’re really craving yogurt, just choose a non-dairy alternative, preferably one without added sugars. Varieties of all kinds can be found on the market, such as coconut, almond, and soy or rice milk yogurt.

If it’s the probiotics you’re concerned about, coconut water kefir or live sauerkraut are much better sources of probiotics and free of dairy and hormones.

You can also use kimchi, which is a spicier form of sauerkraut that originated in Asia and is now sold here in the United States.

Fermented vegetables and coconut kefir are also better sources of probiotics because they don’t go through the heavy processing that cow’s milk yogurt does and are much lower in calories and free of sugar.

Probiotics may also clear up your skin since they help form new healthy bacteria to grow and thrive. 

Peanut Butter


Peanut butter is a great source of protein, iron, B vitamins, and let’s be honest—it tastes delicious!

However, you could have an allergy to peanut butter which could cause acne for you.

The Better Alternative:

Raw almond butter is a great option if you’re looking for another source of protein in your nut butter. It’s also high in magnesium and vitamin E just like peanut butter is, and it’s usually well-tolerated by most people.

Cashew, walnut, and seed butters are also sold that you can choose from and while they’re a bit pricey, they are usually more nutrient-dense and better for your skin if you’re sensitive to peanuts.

These options also taste delicious and make delicious snacks that you enjoy any way you would use peanut butter. 

Don’t Forget …

don't forget to

So there you have it! These tips to avoid sneaky suspects you might be eating every day will get you on the right start to better skin, but don’t forget that you’ll also need to drink plenty of water, eat nutrient rich foods, and get plenty of sleep for optimal skin health.

For more tips on how to improve your skin, check out these natural ways to improve your beauty directly through your diet!