When it comes to achieving glowing, healthy skin, what you eat matters just as much as what you apply topically. The phrase you are what you eat rings especially true when your skin is involved.
An anti-inflammatory diet can support not only your overall wellbeing but also the health and clarity of your skin. In this article, we’ll explore the key foods to avoid and the best nutrient-rich options to include to help you nourish your skin from the inside out.
Foods to Avoid for Healthier Skin
Refined carbohydrates
White bread, pastries, and other refined carbs can spike blood sugar levels, triggering inflammation that may lead to dullness, breakouts, and accelerated skin ageing.
Fried and processed foods
Often loaded with trans fats, sugar, and salt, fried and highly processed foods disrupt the skin’s balance and may increase the risk of inflammation-related skin conditions.
Sugar
Excess sugar intake can feed harmful gut bacteria, trigger inflammation, and worsen skin conditions like acne or eczema. Reducing lollies, soft drinks, and sugary snacks can significantly benefit your complexion.
Salt
Too much salt can dehydrate the skin, leading to puffiness and dryness. Watch for hidden sodium in pre-packaged foods and takeaway meals.
Processed meats and trans fats
Sausages, deli meats, and foods containing hydrogenated oils are best avoided. These items can contribute to inflammation and interfere with skin repair processes.
Spicy foods
For people with rosacea or sensitive skin, spicy meals may trigger redness or flare-ups. If your skin reacts to heat or spice, consider reducing your intake.
Anti-Inflammatory Foods to Support Skin Health
Fatty fish
Salmon, tuna, sardines, and mackerel are packed with omega-3 fatty acids, which support skin elasticity and reduce inflammation. Plant-based? Try omega-3 rich algae oil as an alternative.
Red vegetables
Carrots, beetroot, and red capsicum are rich in antioxidants like beta-carotene, which the body converts to vitamin A, known to support skin cell turnover and radiance.
Healthy oils
Olive oil and avocado oil contain monounsaturated fats and antioxidants that help calm inflammation and nourish the skin barrier.
Green leafy vegetables
Spinach, kale, and silverbeet are packed with polyphenols and vitamins that help combat oxidative stress and promote skin resilience.
Nuts and seeds
Almonds, walnuts, Brazil nuts, sunflower seeds, flaxseeds, and chia seeds provide a rich source of vitamin E, selenium, and essential fatty acids all crucial for maintaining hydrated, youthful skin.
Antioxidant-rich fruits
Blueberries, cherries, kiwi, and papaya deliver a potent mix of vitamins, minerals, and phytochemicals to brighten skin and boost collagen.
Whole grains and legumes
Brown rice, oats, chickpeas, lentils, and beans are rich in fibre and nutrients that reduce inflammation, stabilise blood sugar, and support a healthy gut-skin connection.
Nourishing your skin begins with what’s on your plate. Avoiding inflammatory foods and choosing antioxidant-rich, wholefood options can go a long way toward improving your skin’s texture, tone, and overall health.
Pair your anti-inflammatory diet with a consistent skincare routine and lifestyle habits that support wellbeing, think quality sleep, hydration, and stress management and you’ll be well on your way to healthier, more radiant skin that glows from within.
