Foods That Wreck Your Skin — and What to Eat Instead

The Wellness Club
Oct 26
2 min read

Glow from within. No extreme diets. No fear-mongering. Just facts.

Your skin isn’t just a reflection of your skincare routine - it’s a mirror of what’s going on inside your body. While no food instantly causes acne or dullness, eating certain things regularly can mess with your hormones, spike inflammation, and slow down your glow. Here’s a breakdown of the biggest culprits - and what to swap them for so your skin can thrive.

1. High-Sugar Foods

Wrecks: Collagen breakdown + breakouts

Excess sugar causes your blood sugar to spike, triggering inflammation and collagen damage (hello, fine lines and acne). Those caramel lattes, candy bars, and sweet cereals might taste amazing, but your skin pays the price.

Avoid: Soda, candy, sugary coffee drinks, sweetened cereals

Eat Instead: Fresh berries, 85% dark chocolate, or a dash of cinnamon to curb sweet cravings naturally.

2. Dairy (for some)

Wrecks: Hormonal imbalance + clogged pores

Not everyone breaks out from dairy, but for some women, conventional milk and whey protein can trigger hormonal acne - especially around the jawline and chin.

Avoid: Regular milk, cheese, whey protein.

Eat Instead: Almond or oat milk, coconut yogurt, or plant-based protein (pea or hemp).

Note: Some people tolerate dairy just fine — always listen to your body before cutting things out completely.

3. Seed Oils in Packaged Foods

Wrecks: Inflammation → dullness, breakouts, puffiness

Many processed foods use cheap seed oils (like canola, soybean, and sunflower), which are high in omega-6 fats that can promote inflammation in the body. Over time, that inflammation shows up on your skin.

Avoid: Chips, fast food, and store-bought dressings.

Eat Instead: Extra virgin olive oil, avocado oil, ghee, or cold-pressed flax oil (for salads or smoothies only).

4. Refined Carbs

Wrecks: Spikes in blood sugar → oil production → acne

Refined carbs act just like sugar once digested, leading to more sebum (oil) production and clogged pores.

Avoid: White bread, pastries, pasta, instant noodles.

Eat Instead: Sweet potatoes, quinoa, sprouted bread, and lentils. These keep your energy steady and your skin balanced.

5. Alcohol

Wrecks: Dehydration + inflammation + dullness

Alcohol strips your skin of moisture and antioxidants. Regular drinking - especially sugary cocktails - can make your skin look tired, puffy, and uneven.

Avoid: Wine, cocktails, and sugary mixers.

Drink Instead: Sparkling mocktails, kombucha, or simply water with lemon and electrolytes for a skin-loving twist.