5 Most Important Diet Tips for Clear Skin

New research proves that following a few food rules can give you a clear complexion. Certain dietary factors have been linked to acne and other skin inflammations such as dermatitis, eczema, and psoriasis.* In addition to choosing the right facial products, a deeper look at what may be causing a digestive system imbalance is an important step in clearing your complexion. Time and time again we at the Sonya Dakar Skin Clinic observe that skin conditions are a reflection of the overall health of internal biological systems.

To improve digestion and the clarity of your skin, here are 5 must-do items that have repeatedly proved effective with our clients, with many seeing visible improvements just 2 weeks!

top diet tips for clear skin

1   Boost the Good Bacteria

Acne is caused by bacteria. Our digestive system has billions of bacteria – and it’s important that the beneficial bacteria outnumber the unhealthy ones. One effective way to maintain healthy bacteria levels in our bodies is by increasing our healthy bacteria with probiotics supplements.


Tip: One probiotic supplement can help to boost our disease-fighting bacteria more effectively than several tubs of yogurt.
Recommended: Sonya Dakar Acidopholus Flora


2   Elimination Round

Elimination diets are a great way to discover how certain foods may be impacting your body and health. Removing certain foods from your diet can help improve digestion and, in turn, clear up your skin. Three common culprits to affect skin with acne and other skin inflammation (such as psoriasis and eczema) are dairy, sugar and gluten. Try removing dairy for 2 weeks and see if there is an improvement in your skin. Many acne sufferers have seen improvements just from removing the dairy (though interestingly enough, plain yogurt seems to be less of a concern.)

Tip: To help you through the process, be sure to have on hand substitutes for the items you are eliminating (soy milk, sugar substitute, gluten-free bread, etc.)

  diet tips for clear skin

3   Fill Up on Fiber

Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to keep the digestive system moving. But foods containing fiber can provide other health benefits as well, such as lowering risk of diabetes and helping to maintain a healthy weight and complexion.


Tip: Sprouted grains do not contain phytic acid, which can interfere with mineral absorption (one reason why people who eat a lot of carbs could be mineral-depleted).
Recommended: Sonya Dakar Ultima Power Protein Shakes are delicious, low calorie and contain daily 15 grams of protein and 4 grams of dietary fiber per serving.


4   Go for Green!

Although we all know about the health and skin benefits of kale, it’s not the only veggie on the block. Try alfalfa sprouts. Tiny but mighty, each sprout is packed with valuable, skin-clearing nutrients such as calcium, folic acid, magnesium, manganese, phosphorus, potassium, silicon, sodium and zinc among others, as well as supplying a full range of vitamins A, B complex, C, E and K.

Tip: Request extra leafy greens or sprouts next time your order a salad, sandwich or wrap. 

foods to eat for clear skin

5   Fill Up on Fruit!

Proper digestion, which includes the breakdown of food, the distribution of nutrients and the elimination of waste, is essential for healthy skin. In order to properly digest food, the body requires a steady supply of digestive enzymes. Adding 1-2 servings of enzyme-rich foods, such as fresh raw fruits and vegetables, can improve your digestive process by up to 38% and dramatically improve your skin luminosity.

Red grapes – and their seeds – contain powerful natural chemicals and antioxidants that have been shown to treat inflammatory skin conditions such as psoriasis and eczema.

Tip: Try popping a few washed grapes (with seeds) into a fresh salad, or enjoy a handful as part of a healthy snack between meals.

*Girish Srinivas, Steffen Möller, Jun Wang, Sven Künzel, Detlef Zillikens, John F. Baines, Saleh M. Ibrahim. Genome-wide mapping of gene–microbiota interactions in susceptibility to autoimmune skin blistering Nature Communications 2013 September Max Planck Institute for Evolutionary Biology, August-Thienemann-Street 2, D-24306 Plön, Germany.

The content of this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons experiencing problems or with questions about their health or medications, should consult their medical professional. Persons already taking prescription medications or herbs should consult a doctor before taking the above foods, herbs, vitamins or supplements to be sure there are no interactions.