Skincare is an inside-out endeavor. The whole beauty-comes-from-within idea sounds trite. However, dermatologists and registered dietitians insist it’s true. In fact, what you put into the body can bubble up on the surface.
“Nutrients from foods, in addition to hydration with adequate fluids, support cell regeneration, collagen production, and inflammation control, all of which affect how your skin looks and functions,” said Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor at Garage Gym Reviews. “A balanced diet helps maintain elasticity, hydration, and the overall look of your skin.”
An imbalanced diet—or one that’s heavy on some of the worst foods for the skin—can affect your appearance in ways that you, frankly and understandably, would probably prefer to avoid. Think redness, breakouts and other skincare snafus that’ll have you feeling less than your best. Dr. Mohr and two dermatologists shared the worst foods for the skin and how to eat your way to a glowing complexion.
How does your diet affect your skin?
Diet is an underrated piece of a skincare regimen.
Diet affects our skin in the most direct way,” said Dr. Viktoryia Kazlouskaya, MD, Ph.D., a dermatologist. “Your body is what you eat, including your skin. Our skin is mostly composed of proteins, and you need to eat a sufficient amount of protein to maintain collagen synthesis.”
Dr. Kazlouskaya added that vitamins, especially Vitamin C, are vital for collagen synthesis. Fruits and vegetables, such as citrus, are loaded with this essential vitamin. Also, ditch the long-held idea that carbs are “evil.” They’re actually key to skincare.
“There is no need to avoid carbs, as they are used for ‘building up’ many structural elements in the body,” Dr. Kazlouskaya said.
What are the worst foods for the skin barrier?
“All of the foods that you would expect to be problematic are,” said Dr. Anna Chacon, MD, a dermatologist. That means consistently consuming added sugar, processed food, and alcohol — especially at the expense of other vital nutrients — can damage the skin barrier and your overall health. That doesn’t mean you can never have a cookie, but it’s essential to understand how these foods and drinks can harm the skin when consumed regularly. Here are five ways your diet may be destroying your skin.
1. You don’t consume enough water
“Hot people drink water” doesn’t just play well in a TikTok reel or hashtag. There’s some truth to it.
“Water is so important for our entire body and especially for our largest organ, the skin,” said Dr. Chacon.
Moisturizers with ingredients like hyaluronic acid can help, but Dr. Chacon said a holistic approach is best.
“Hydrating with external, topical products is beneficial, but hydrating internally is also imperative for clear, supple, hydrated skin,” Dr. Chacon said. “Ensuring you’re adequately hydrated throughout the day is a simple way to make sure your skin and body are able to flush toxins and absorb that water directly into the cells.”
2. You drink too much alcohol
A nightly glass of wine or happy hour may leave your skin rather upset.
“We do so much to protect, hydrate, and nourish our skin with expensive products and routines, but all of that hard work is affected by the dehydration that happens from consuming alcohol,” Dr. Chacon said.
Dr. Mohr added that alcohol also triggers inflammation, which can worsen puffiness, breakouts, and redness.
“Over time, [inflammation] may contribute to premature aging,” Dr. Mohr warned.
3. Your diet includes too much sugar and processed food
People are becoming increasingly aware of the impact of ultra-processed foods, such as packaged baked goods, on their health. Ditto for sugary beverages. Usually, we’re bemoaning how these foods can worsen heart health and our risks for diabetes, and that’s true. However, Dr. Mohr reports that consistently consuming these foods and drinks can have a sneaky effect on the skin, too.
“[These foods] can cause sharper rises and falls in blood sugar, leading to glycation, a process that damages collagen and elastin,” Dr. Mohr says. “This can increase wrinkles, sagging, and overall aging of the skin. It may also cause breakouts and more inflammation.”
These effects are even worse if these foods and drinks replace healthier ones — let’s be real, they often do.
Dr. Kazlouskaya also noted that chronically high blood sugar can lead to discoloration.
“Darkening and thickening of the skin — or acanthosis nigricans — is a sign of prediabetes.
4. Your skin is begging for more antioxidants
Antioxidants don’t just do wonders for your immune system. They boost your skin’s health and appearance (which can actually help your immune system since your skin is a first line of defense from germs and bacteria).
“Antioxidants help fight free radicals that may damage your skin cells and accelerate aging,” Dr. Mohr said. “A diet low in colorful and varied fruits, vegetables, and other antioxidant-rich foods can leave the skin more vulnerable to oxidative stress, dullness, and premature wrinkles.”
5. You’re eating foods you’re allergic to
Dr. Chacon said the most common allergens she sees affecting the skin are:
- Nuts
- Dairy
- Soy
- Wheat
“Reactions manifest differently for everyone, but for the most part, I see reactions manifest as hives or even chronic skin conditions like rosacea or eczema flare-ups,” Dr. Chacon said.
What is the best diet for skin problems?
There is no one magic food or diet for better skin. Instead, dermatologists and registered dietitians advise people to focus on balance and eating foods that their body tolerates (and thrives on). These foods typically include:
- Fats. This F word isn’t a dirty one, at least not in skincare circles. “Lipids and fats are responsible for the skin barrier, so ensuring you eat enough fatty fish, avocados, and nuts is important for maintaining it,” Dr. Kazlouskaya said.
- Eat the rainbow. Yep, your parents were right. Fruits and veggies are key to a healthy lifestyle, including great skin. “Make sure you’re opting for color in the produce section of the grocery store,” Dr. Chacon said. “Not only can red and yellow peppers help boost antioxidants, but vegetables like carrots can be incredible as an added internal sun protectant for the skin.”
- Stay hydrated. Water and water-rich foods like grapes can keep you and your skin hydrated. “Water helps flush toxins, keeps skin plump, and supports overall skin function,” Dr. Mohr said.
The final word on how diet can “destroy” the skin
Skincare is more than lotions, creams, and serums. Registered dietitians and dermatologists agree that what you eat can either help or harm the skin barrier. Consuming diets high in added sugar, ultraprocessed foods and drinks, and alcohol, and low in antioxidants and water can leave the skin worse for the wear. You may notice redness, inflammation, breakouts, and premature aging, such as wrinkles. There’s no perfect diet for skincare — and you don’t have to feel guilty about eating a cookie here and there. However, experts suggest focusing on antioxidant-rich fruits and vegetables, drinking sufficient water, and consuming healthy fats, such as those found in avocados and salmon. Your largest organ (the skin) and all of your other ones will thank you.
