Z(it) Happens / Diet & Lifestyle
Snack Smarter, Glow Harder: Food Swaps for Breakout-Prone Skin
2 June, 2025
by Jenna Curcio
No, food alone won’t cause or cure acne. But if you’ve noticed a connection between what’s on your plate and what’s on your face, you’re probably right. Certain foods can mess with hormones, spike inflammation, and crank up oil production — basically, a recipe for breakouts.
The good news? You don’t need to overhaul your entire menu. A few easy swaps can help keep your skin happy and your meals delicious.
Here are some skin-friendly ones to start with.
Ditch the Dairy (Kind Of)
Milk — especially skim — can mess with hormones and trigger breakouts.
Try instead:
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Unsweetened almond, oat, or hemp milk
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Goat or sheep cheese (if you’re not ready to go full dairy-free)
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Organic, full-fat dairy in moderation
Bye, Peanut Butter
Peanuts are high in omega-6s, which can cause inflammation. Almond and seed butters are way chiller on your skin.
Try instead:
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Almond or cashew butter
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Sunflower or pumpkin seed butter
Breakfast Reboot
Sugary cereals can spike blood sugar = skin drama.
Try instead:
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Chia pudding with berries
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Eggs + avo
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Sweet potato hash
Carb Check
Refined carbs like white bread and pasta can spike insulin and stress your skin (*crying on the inside*).
Try instead:
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Quinoa, brown rice, whole wheat or sourdough
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Lentil or chickpea pasta
Oil Upgrade
A lot of processed oils are high in omega-6s. Balance it out with skin-supportive fats.
Try instead:
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Olive oil, avocado oil, flaxseed oil
-
Salmon, walnuts, chia seeds
Sweet Tooth, But Smarter
You don’t have to give up dessert completely — just make it more antioxidant-forward.
Try instead:
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Frozen grapes or berries
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Dates + almond butter
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70%+ dark chocolate
Sip with Intention
Sugary drinks go hand in hand with dehydration + breakouts. Hydration doesn’t have to be boring!
Try instead:
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Sparkling water with citrus
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Green or spearmint tea
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Cucumber or lemon water
Screenshot This for Your Next Grocery Run
Think of this like your go-to grocery guide for acne-friendly food. These food swaps are easy, low-effort upgrades that support your skin without killing the vibe — or your cravings.
Save it, screenshot it, and shop like someone who knows what their skin needs (because now you do).
Dairy Alternatives + Acne-Safe Dairy Options
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Unsweetened almond milk
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Unsweetened oat milk
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Unsweetened hemp milk
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Goat cheese
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Sheep cheese
Nut/Seed Butters
-
Almond butter
-
Cashew butter
-
Sunflower seed butter
-
Pumpkin seed butter
Breakfast Upgrades
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Chia pudding
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Berries
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Eggs
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Avocado
-
Sweet potato hash
Skin-Safe Carbs
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Quinoa
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Brown rice
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Whole wheat or sourdough bread
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Lentil pasta
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Chickpea pasta
Healthy Fats & Oils
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Olive oil
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Avocado oil
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Flaxseed oil
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Salmon
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Walnuts
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Chia seeds
Smarter Sweets
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Frozen grapes
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Frozen berries
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Dates
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70%+ dark chocolate
Glow-Boosting Drinks
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Sparkling water with citrus
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Green tea
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Spearmint tea
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Cucumbers
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Lemons
Author
Jenna Curcio
Ciao, I’m Jenna :) I’m a writer and brand strategist with 6+ years of experience telling stories in the beauty world — both professionally and personally. After years of dealing with acne, I know how overwhelming and emotional the skincare journey can be. I’m here to make it feel a little less confusing and a lot more human.
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