There's no such thing as an 'acne diet'.

You’ve cleaned up your diet. You’re eating whole foods, staying hydrated, cutting out processed sugars, and doing everything 'right'. But somehow, your skin still isn’t clear.

It’s frustrating, and confusing. Because everywhere you look, you’re told that eating healthy is the key to glowing skin. So what gives?

'Healthy eating' isn’t one-size-fits-all. What’s nourishing for one person might be inflammatory for another, especially when your hormones, gut, and stress levels are out of balance.

1. Healthy is not the same as required.

Many of the foods we associate with 'clean eating' (green smoothies, raw salads, fermented foods) can actually backfire when your body isn’t ready for them.

For example:

• Cruciferous vegetables (like kale, broccoli, and cauliflower) are rich in compounds that support liver detoxification, but when eaten raw and in excess, they can slow thyroid function, especially in women already prone to low thyroid conversion.

• High-histamine foods such as avocado, spinach, or fermented foods can worsen acne, eczema, or rashes if your histamine-degrading enzyme (DAO) isn’t functioning optimally.

• Oats, dates, and smoothies might seem healthy, but if your blood sugar is unstable or cortisol is dysregulated, they can lead to insulin spikes that increase sebum and inflammation.

So while your food choices may be clean, your biochemical environment determines how your body actually responds.

2. It’s not just about food, it's about the foundations.

Your diet is only one piece of a much bigger picture. Your gut, liver, and adrenal system all work together to regulate inflammation, detoxify hormones, and keep your skin balanced.

Here’s what often happens beneath the surface:

• A sluggish liver can struggle to metabolise hormones like estrogen and androgens, both of which drive acne.

• A disrupted gut microbiome allows inflammatory cytokines to enter the bloodstream, triggering breakouts and barrier dysfunction.

• Chronic stress throws off your cortisol rhythm, slowing digestion and increasing inflammation, a perfect storm for acne-prone skin.

So even if your diet looks picture-perfect, your skin may still be reacting to deeper biochemical imbalances.

3. The right nutrition is personal

There’s no universal 'anti-acne diet'. Instead, there’s the diet that supports your unique physiology.

That means tuning in to your own feedback: your digestion, your energy, your mood, and, your skin. It’s about finding balance rather than restriction, and supporting your internal systems so that the food you eat can truly nourish you.

Practical starting points:

• Support your liver with adequate protein.

• Focus on gut health with diversity, not just probiotics, but fibre and variety.

• Manage stress through sleep, mindful breaks, and steady blood sugar balance (don’t skip meals!)

The bottom line:

If you’re eating well but still breaking out, it’s not because you’re doing something wrong. It’s because your body is communicating.

Your skin reflects what’s happening beneath the surface. And sometimes, 'healthy eating' needs to go hand-in-hand with hormone support, gut repair, and stress regulation before the results show up on your face.

Written by Shweta Patel

Medical Biochemist (BSc, MSc) | Founder of Derm360º

Shweta helps people struggling with chronic and stubborn acne uncover the root biochemical causes behind their skin concerns. Through advanced hormone and gut testing, functional nutrition, and barrier restoration, her evidence-based approach delivers real, lasting results, not quick fixes.

Ready to understand your skin from the inside out? Book a Discovery Consultation at www.derm360.co.uk or reach out via hello@derm360.co.uk