EVER heard the saying 'you are what you eat'?
If you've got your skincare routine down but are still struggling with troublesome breakouts or dryness, it's worth casting an eye on your diet.
According to dermatologist Dr Kaywaan Khan, our skin is often the first place where signs of what we put into our body will crop up.
This means what you consume matters just as much as what you apply to your skin, the skin doctor and founder of told Sun Health.
Foods you might not think twice about snacking on could actually be causing you acne, inflammation and even premature ageing, the skin expert warns.
This includes ingredients marketed as ‘organic’ or healthier alternatives.
For example, your favourite breakfast foods and drinks could worsening your acne or rosacea - as can a biscuit considered a staple in many British homes.
Meanwhile, your favourite salty snack could be making your skin puffy, dry, and lackluster, as well as triggering .
From margarine to fruit juice and digestives, Dr Khan seven foods reveals seven foods he would never allow in his home due to how they impact the skin.
Though margarine and vegetable shortening are often marketed as a ‘healthier’ alternative to butter, both these spreads are highly processed and contain artificial additives, Dr Khan warned.
"These ingredients are high in calories and packed with trans fats, a type of unhealthy fat that can significantly raise cholesterol levels more than the saturated fat found in butter," the GP warned.
"Margarine and vegetable shortening have also been linked to chronic inflammation, which can speed up signs of ageing contributing to dryness, breakouts, and premature wrinkles."
Plus margarine and vegetable shortening need to be fortified to match the vitamin levels of butter, which naturally contains Vitamin A and K2, Dr Khan added.
SWAP: Opt for grass-fed butter or healthy oils like extra virgin olive oil and avocado oil instead, which provide essential fatty acids for skin hydration and elasticity, said Dr Khan.
You might be long past the days of coco pops and frosted flakes - but crunchy bowl of granola could also be doing your skin more harm than good.
Seemingly healthy, store-bought granola is "often packed with sugar and refined grains", Dr Khan warned.
Sugary cereal and granola tends to have a high glycaemic index, meaning they trigger "rapid blood sugar spikes while offering little nutritional value".
"The refined grains also break down quickly, turning into simple sugars that can raise insulin levels," Dr Khan went on.
"This can cause inflammation and may even worsen conditions like acne and rosacea."
Rosacea is a long-term skin condition that causes flushing or redness across the face, sometimes accompanied by bumps or broken blood vessels.
SWAP: Opt for whole grain cereals or homemade granola by mixing them with nuts, seeds, and unsweetened coconut flakes, said Dr Khan.
Alternatively, you can enjoy a protein-rich breakfast like eggs and avocado on toast.
Your weakness for sugary drinks - even fruit juice - could be adding to your skin woes, Dr Khan warned.
Like sweet cereals, the drinks can cause rapid spikes in blood sugar, triggering insulin production.
This can in turn increases oil secretion and inflammation, both of which are major contributors to acne, the GP said.
"This hormonal response can clog pores, leading to more frequent breakouts," he said.
SWAP: Instead of sugar-laden drinks, I would recommend herbal beverages such as caffeine-free tea, said Dr Khan.
For example, spearmint tea, which can help reduce hormonal acne, contains anti-androgenic properties that help regulate excess sebum production.
Androgens are hormones that increase oil production.
You can also opt for freshly blended smoothies with low-glycaemic fruits like berries, avocado, and cucumber, which provide antioxidants and hydration without spiking blood sugar.
Sweet treats aren't the only snack that could be adding to your skin woes.
According to Dr Khan, crisps - which often contain artificial flavourings, unhealthy fats, excess salt, and preservatives - can trigger inflammation in the body.
"This can trigger oxidative stress, which breaks down collagen and elastin, leading to premature wrinkles and sagging skin," he warned.
"Additionally, the high salt content can cause fluid retention and dehydration, making the skin look puffy, dry, and lackluster."
SWAP: For a healthier alternative, try making homemade vegetable crisps using thinly sliced sweet potatoes, beetroot, or kale, baked with a touch of olive oil and anti-inflammatory seasonings like turmeric for a vibrant, golden hue, said Dr Khan.
"Despite their name, digestive biscuits may do more harm than good when it comes to gut health," Dr Khan said.
"While they were originally formulated to aid digestion, modern versions are often high in refined flour, butter, and added sugars, which can disrupt the gut microbiome.
"A diet high in processed foods can reduce the diversity of good gut bacteria, leading to bloating, sluggish digestion, and inflammation."
And since gut health is directly linked to skin health, an unhappy gut can show up as breakouts and increased skin sensitivity, the skin doctor said.
SWAP: For better digestion and clearer skin, opt for fiber-rich foods like oats, flaxseeds, and probiotic-rich yogurt to support a healthy gut microbiome and, in turn, healthy skin, said Dr Khan.
You might think of maple syrup as a ‘natural’ sweetener.
But the thick, oozy liquid contains high amounts of sugar, which can contribute to glycation.
This is when "sugar molecules bind to skin proteins like elastin, making the skin less firm and more prone to sagging", Dr Khan said.
Having too much of this sugar-packed syrup could lead to inflammation, breakouts, and premature ageing, the skin doctor warned.
SWAP: Use raw honey or Manuka honey for natural sweetness, said Dr Khan.
They have lower glycaemic indexes, meaning they cause less of a spike in blood sugar levels, reducing the likelihood of glycation-related skin damage and acne.
A tipple at the end of the day can certainly lessen the load - but sadly it's not doing your skin any favours.
"When alcohol is broken down in the body, a chemical known as acetaldehyde is formed," Dr Khan explained.
"Acetaldehyde can impair the lymphatic drainage system - which is responsible for clearing out excess sugars and carbs - allowing them to stay in the body for a longer time than necessary."
This can lead to inflammation, which can show up as puffiness in your face and eyelids.
SWAP: There are many alcohol alternatives available today, such as alcohol-free wines, botanical spirits, and kombucha, said Dr Khan.
If you're struggling with alcohol consumption, it's important to consult your GP for support and guidance.
Shona Wilkinson, lead nutritionist at ethical nutrition and supplement brand , says you can give your skin a helping hand by turning your focus to what you eat.
"Many people underestimate the role your diet can play in maintaining healthy, glowing skin," she told The Sun.
In general terms, packing your diet with fruits, vegetables, lean proteins and healthy fats can prevent all sorts of issues with our skin.
It can "reduce the risk of premature ageing, and leave us with a consistently radiant complexion", the nutritionist explains.
The foods she recommends are:
1. Kiwi
Shona says: "Not only are they rich in vitamin C, which is essential for healthy collagen production, but they’re also great for improving gut health, which has direct implications on our skin."
2. Berries and cherries
The red fruits are rich in a natural plant-colouring agent called proanthocyanidin, which helps impart their dark colour.
"Proanthocyanidins are potent natural antioxidants – meaning they protect the skin from harmful oxidants that come from the sun, pollution and poor dietary choices," Shona explains.
"Proanthocyanidins particularly help to protect the collagen in your skin, which helps to provide your skin with structure, strength, and elasticity, reducing wrinkles and providing a general layer of protection."
3. Chia, flaxseed and fish
Foods like white fish, chia seeds, and avocados are fab for your skin as they're rich in omega-3 - "a flexible fat used in skin cells to keep the skin healthy, moisturised, and less likely to crack or flake", the nutritionist explains.
"Importantly, omega-3 fats also help with the production of anti-inflammatory hormones in the body, decreasing any excess skin inflammation or face redness," she adds.
4. Brussels sprouts, broccoli and mustard greens
Shona says: "Vegetables such as Brussel sprouts, broccoli and mustard greens are rich in isothiocyanates, which support the function of the liver by protecting it from damage from toxins, especially alcohol.
"Research shows that reducing alcohol intake and increasing the consumption of cruciferous vegetables can help your liver to function properly and leave your skin toxin-free."
5. Oranges, red peppers and strawberries
Shona says: "In order, to produce all the collagen your skin needs to keep you glowing every day, the body needs a substantial amount of both Vitamin C and protein.
"This is because vitamin C is used in a process called hydroxylation, which converts protein into collagen.
"Try incorporating lots of citrus fruits such as oranges, red peppers, strawberries, or tomatoes into your diet."
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