Your digestion is not what it could be, and that this is having a knock-on effect on your skin. In this case, you may want to seek the advice of a qualified nutritionist to take you through a full nutritional program or any changes you wish to make. Because of the diverse nature of acne skin disorders and all the different underlying causes it is impossible to give blanket dietary guidelines which apply to everyone. So below are broad guidelines for an optimum diet that may aid you in getting a clear skin free from acne issues :
Dos for a Clear Skin Acne Diet
Water : Have six glasses each day.
Tea and coffee : Have no more than 2 cups a day.
Colorful fruits and vegetables : Have five daily servings, including red/orange/yellow vegetables and fruits, purple foods, green foods, onions and garlic,and ‘seed’ foods such as peas.
Yoghurt : Have low-fat, live, organic yoghurt.
Alcohol : Avoid completely or limit your alcohol intake.
Essential fats : Have a tablespoon of cold-pressed seed oils daily and oily fish three times a week.
Fiber-rich foods : Eat plenty of whole grains, root vegetables, lentils and beans.
Organic foods : Eat organic if you can
Fresh seeds : Each day have one tablespoon of mixed fresh seeds, e.g. pumpkin, sunflower, sesame or ground hemp/linseed.
Alternatives to dairy products : Try sometimes using alternatives to milk and cheese such as Soya, milk and tofu.
Vegetable sources of protein : Include some Soya, beans, lentils and sprouted seeds.
Vegetable oils : Limit vegetable oils to a little olive oil and/or cold pressed sunflower or other oils.
Grain foods : Limit foods made from wheat, oats, rye, etc. to one or two portions each day.
Red meat : limit red meat to no more than three times a week. Have fish, organic chicken or game instead.
Don'ts for a Clear Skin Acne Diet
Refined carbohydrates : Don't have foods containing white flour, such as bread, biscuits, cakes, pastries and pasta.
Sugar : Don't add sugar to drinks and cereals, and avoid sugary foods such as soft drinks, sweets, jams, many cereals, biscuits, cakes and desserts.
Fried foodstuff : Don't have fried foods. Boil, steam, bake or lightly grill them instead.
Fatty foods : Avoid foods like butter, cream and ice cream.
Chemical additives : Avoid having foods containing chemical additives. This includes most canned, preserved or processed foods.
Smoking : Don't smoke at all. Or quit it.
Processed fats : Don't have processed foods as most of them contain trans-fats.
Essentially, a typical day's meals (clear skin acne diet style) might look like this as per below :
Suggested Breakfast Regime for a Clear Skin Acne Diet :
Natural, live culture yoghurt with chopped fresh fruits and a handful of pumpkin seeds or a muesli made from oats, fresh hazelnuts, sunflower, pumpkin and sesame seeds and raisins with natural yoghurt and some apple juice.
Suggested Lunch Regime for a clear Skin Acne Diet :
A baked potato with tuna or salmon, tomato, celery and spring onion, with olive oil and lemon juice or a big rice salad with many types of fresh vegetables, cottage cheese, pumpkin seeds, olive oil, lemon juice and freshly ground black pepper.
Suggested Dinner Regime for a Clear Skin Acne Diet :
Grilled fish, chicken or lean meat or a vegetarian alternative made from beans, lentils or Soya. Serve with a large helping of freshly steamed or lightly stir-fried vegetables. You can also 'steam-fry' vegetables by using just the tiniest drop of oil and adding a couple of tablespoons of water, to, in effect, steam them.
Snacks :
If you must snack, consider fresh fruit, raw nuts and seeds (e.g. almonds, hazelnuts, Brazils, pumpkin and sunflower seeds); raw vegetables (e.g. carrots, broccoli, celery).
Drinks :
At least six to eight glasses of water, herbal and fruit teas (beware of artificially flavored or sweetened ones), fresh fruit and vegetable juices, occasional 'smoothies' - freshly made with fruits/fruit juices and yoghurt or Soya milk.
If you have any suggestions on a clear skin acne free diet, do let me know ! Now go for a good diet or modify it to cover the essentials I mentinoed above !
Dos for a Clear Skin Acne Diet
Water : Have six glasses each day.
Tea and coffee : Have no more than 2 cups a day.
Colorful fruits and vegetables : Have five daily servings, including red/orange/yellow vegetables and fruits, purple foods, green foods, onions and garlic,and ‘seed’ foods such as peas.
Yoghurt : Have low-fat, live, organic yoghurt.
Alcohol : Avoid completely or limit your alcohol intake.
Essential fats : Have a tablespoon of cold-pressed seed oils daily and oily fish three times a week.
Fiber-rich foods : Eat plenty of whole grains, root vegetables, lentils and beans.
Organic foods : Eat organic if you can
Fresh seeds : Each day have one tablespoon of mixed fresh seeds, e.g. pumpkin, sunflower, sesame or ground hemp/linseed.
Alternatives to dairy products : Try sometimes using alternatives to milk and cheese such as Soya, milk and tofu.
Vegetable sources of protein : Include some Soya, beans, lentils and sprouted seeds.
Vegetable oils : Limit vegetable oils to a little olive oil and/or cold pressed sunflower or other oils.
Grain foods : Limit foods made from wheat, oats, rye, etc. to one or two portions each day.
Red meat : limit red meat to no more than three times a week. Have fish, organic chicken or game instead.
Don'ts for a Clear Skin Acne Diet
Refined carbohydrates : Don't have foods containing white flour, such as bread, biscuits, cakes, pastries and pasta.
Sugar : Don't add sugar to drinks and cereals, and avoid sugary foods such as soft drinks, sweets, jams, many cereals, biscuits, cakes and desserts.
Fried foodstuff : Don't have fried foods. Boil, steam, bake or lightly grill them instead.
Fatty foods : Avoid foods like butter, cream and ice cream.
Chemical additives : Avoid having foods containing chemical additives. This includes most canned, preserved or processed foods.
Smoking : Don't smoke at all. Or quit it.
Processed fats : Don't have processed foods as most of them contain trans-fats.
Essentially, a typical day's meals (clear skin acne diet style) might look like this as per below :
Suggested Breakfast Regime for a Clear Skin Acne Diet :
Natural, live culture yoghurt with chopped fresh fruits and a handful of pumpkin seeds or a muesli made from oats, fresh hazelnuts, sunflower, pumpkin and sesame seeds and raisins with natural yoghurt and some apple juice.
Suggested Lunch Regime for a clear Skin Acne Diet :
A baked potato with tuna or salmon, tomato, celery and spring onion, with olive oil and lemon juice or a big rice salad with many types of fresh vegetables, cottage cheese, pumpkin seeds, olive oil, lemon juice and freshly ground black pepper.
Suggested Dinner Regime for a Clear Skin Acne Diet :
Grilled fish, chicken or lean meat or a vegetarian alternative made from beans, lentils or Soya. Serve with a large helping of freshly steamed or lightly stir-fried vegetables. You can also 'steam-fry' vegetables by using just the tiniest drop of oil and adding a couple of tablespoons of water, to, in effect, steam them.
Snacks :
If you must snack, consider fresh fruit, raw nuts and seeds (e.g. almonds, hazelnuts, Brazils, pumpkin and sunflower seeds); raw vegetables (e.g. carrots, broccoli, celery).
Drinks :
At least six to eight glasses of water, herbal and fruit teas (beware of artificially flavored or sweetened ones), fresh fruit and vegetable juices, occasional 'smoothies' - freshly made with fruits/fruit juices and yoghurt or Soya milk.
If you have any suggestions on a clear skin acne free diet, do let me know ! Now go for a good diet or modify it to cover the essentials I mentinoed above !
