Food swaps you need to make for clearer skin

My skin hasn’t been a very good team player lately. With bumpy texture and spots outstaying their welcome, it had me thinking about the relationship between food and the condition of our skin.
So we rounded up some of the best wellness experts to pick their brains about what foods and drinks we should swap in our diets to get closer to our #skingoals.
First off, let’s start with how the food we eat affects our skin. Sherree Banh, Swisse Wellness Expert and in-house nutritionist, helps break this down for us. “What you choose to eat can play a huge role in the condition of your skin,” she says.
“Our skin protects us from pathogens and toxins reaching our internal organs so it is crucial to nourish our skin with the right foods,” Sherree explains. “By eating foods high in antioxidants, omega-3 fatty acids, vitamins and minerals, you’re giving your skin the best chance to look hydrated and youthful.”
Grab a pen and paper, it’s time to take note!
Swap red and processed meat for salmon
Red and processed meats are rich in saturated fats, which can lead to inflammation. Zoe Bingley-Pullin, celebrity chef and nutritionist, explains the benefits of the swap. “For improved skin feel and appearance, load up on anti-inflammatory protein such as salmon, which is rich in omega-3 essential fatty acids,” says Zoe.
“Omega-3 is believed to exert beneficial effects on skin damage from ultraviolet radiation caused from increased sun exposure.”
RELATED: 6 foods that fight sun damage
Swap soft drink for kombucha, smoothies and juices
They might be hard to let go of, but sugary drinks do nothing for our skin. If you’re a fan of fizz, fear not, as Zoe has a health-boosting alternative: “Kombucha is a fermented tea rich in live bacteria, which may promote digestive health. A healthy gut balance is believed to restore acidic skin pH, alleviate oxidative stress and improve skin barrier function. A very yummy health and skin tonic!”
Blackmores naturopath Danielle Steedman explains why juices and smoothies are another great swap. “Fresh green smoothies and vegetable juices are packed full of alkalising nutrients and hydrating water, [so] as well as supporting healthy digestion, they are an easy tasty way to increase your intake of fresh produce and water.”
RELATED: 5 easy ways to eat less sugar
Swap conventional dairy for organic or non-dairy alternatives
Sami Bloom, holistic health coach, says dairy is one of the main culprits having a negative effect on our skin. “Dairy is highly acidic and inflammatory to the body, with little beneficial dietary components, such as antioxidants or fibre,” she says.
“Replace dairy with dairy-free alternatives such as nut milk, coconut yoghurt, coconut and almond ice creams, cashew cheese and nutritional yeast. Once you get the hang of it you will find there is something for everything and everyone.”
RELATED: 5 of the best acne-fighting foods
Swap gluten-filled carbs for gluten-free options
Jessica Sepel, nutritionist and book author, says gluten is inflammatory for the gut and a healthy gut equals a healthy body. “As a nutritionist, when I see people breaking out, the first thing I do is look after their gut,” she explains.
“Leaky gut can contribute to skin breaking out, it’s a sign that your digestive system is struggling to digest and absorb the nutrients. Brown rice, making your own gluten-free bread, sweet potatoes, zucchini or mung bean pasta are all fantastic gluten-free options that won’t inflame your gut!”
RELATED: The best foods to eat before and after a workout
Swap coffee for herbal tea
Ah coffee, I bet you wish this one didn’t make this list! Ellie Parker, Eat with Elle editor and blogger, breaks the news: "Your beloved coffee isn't too great for your skin,” she says.
“It can cause it to be dehydrated and lose the appearance of looking plump. Replace with a green tea, the antioxidants can help to lessen inflammation and it's healthier for you too."
Danielle adds, “Replacing caffeinated drinks with herbal teas that support healthy digestion and liver function such as dandelion and green tea is a good start.”
RELATED: 5 of the best coffee-infused beauty products
How do different foods affect your skin? What food or drink swaps will you be making?
215 Member Comments
My opinion when it comes to diet is common sense and everything in moderation. As long as you eat well most of the time, it’s fine to treat yourself occasionally. If you try to follow a diet that’s too rigid you are more likely to fail.
- Log in or register to commentReply to comment
- Likes 0
Makes it sound so easy, as I’m chomping down on my sourdough toast
- Log in or register to commentReply to comment
- Likes 0
Eating a variety of foods and cutting out the junk is important- but also not demonising foods like dairy and gluten that either have a big plus side to them, or are totally fine if there is no medically diagnosed intolerance.
- Log in or register to commentReply to comment
- Likes 0
Swap fried and chargrilled foods for fresh and steamed foods.
This prevents cancer and staves off aging!
- Log in or register to commentReply to comment
- Likes 0
I've never really believed the dairy and acne association - any studies to follow this up?
- Log in or register to commentReply to comment
- Likes 0
I know I should eat more salmon, I just don;t love it that much
- Log in or register to commentReply to comment
- Likes 0
I would love to hear more about the effects of dairy, especially as its so important when growing up.
- Log in or register to commentReply to comment
- Likes 0
Great swaps for everyday healthy nutrition
- Log in or register to commentReply to comment
- Likes 0
I don’t drink soft drink at all really, except for the occasional frozen sprite or coke when I’m really craving one. But if you drank them regularly, I think you’d be better off swapping for carbonated spring water with fresh squeezed lemon or lime if it’s the fizziness that you crave.
- Log in or register to commentReply to comment
- Likes 0
i'd rather swap soft drink for water with pieces of fresh fruit and mint in it. Juices and smoothies are unnecessary sugar.
- Log in or register to commentReply to comment
- Likes 0
Nice list - I do most of these already, and it must also be added to drink lots of water and stay hydrated. I have been making my own kombucha - very easy to do and cheaper than purchasing it.
- Log in or register to commentReply to comment
- Likes 0
I will try some of these tips. I am trying to cut down coffee and replace it with green tea. That’s quite a big challenge for me
- Log in or register to commentReply to comment
- Likes 0
Thank goodness my skin is clear, because I don't want to swap out any of my food!
- Log in or register to commentReply to comment
- Likes 0
Gosh oh no not the coffee! Still must have my morning coffee but do try to swap my afternoon one for green tea instead
- Log in or register to commentReply to comment
- Likes 0
I'd rather eat salmon than red meat.
- Log in or register to commentReply to comment
- Likes 0
I dont eat a lot of red meat because i just font like it. I cant stand the taste of milk so dont have that, I dont drink soft drinks other then on very odd occasions and as far as coffee is concerned I have about 2 a week at most :D
- Log in or register to commentReply to comment
- Likes 0
The food that I eat does not correlate to how my skin looks. My skin is clear and I eat lots of diary, red meat, fish, maccas, KFC and pringles.
The amount of Sleep and water intake , however, correlates to how good I feel about my skin.
- Log in or register to commentReply to comment
- Likes 0
I was really interested and ready to make the changes then I saw the last one about ditching coffee.. I can cut out sugar, carbs and dairy, but never my coffee!
- Log in or register to commentReply to comment
- Likes 0
I think my problem is dairy, whoops!! Also I'm not a fan of salmon, so I might need to look into alternatives. What a great article.
- Log in or register to commentReply to comment
- Likes 0
Yep, do a lot of these already! Thankfully I haven't been too bad lately. I try to eat really healthy.
- Log in or register to commentReply to comment
- Likes 0
Need to make some of these swaps for weight loss rather than skin benefits. My skin is clear but could benefit more from cleaner less processed diet. I cant get enough of salmon! Yum!
- Log in or register to commentReply to comment
- Likes 0
In my 20s my skin broke out big time & it didn't matter what I ate - or actually not ate, my skin would not clear up. I even tried vegetarianism. I ended up having to go to a Dermatologist for medical intervention.
- Log in or register to commentReply to comment
- Likes 0
Mmm Salmon > meat any day.
- Log in or register to commentReply to comment
- Likes 0
I actually really like Kombucha, so I am more than happy to do that swap.
- Log in or register to commentReply to comment
- Likes 0
I could eat sweet potato all day.
- Log in or register to commentReply to comment
- Likes 0