Acne won't go away? Delhi nutritionist says these 6 simple food swaps could help clear your skin

Healthy, glowing skin is not built with expensive creams alone. What you eat every day plays an equally important role in controlling inflammation, balancing hormones and supporting the gut, all of which directly influence your skin's appearance. While genetics and skincare routines matter, experts believe your plate could be the missing piece of the puzzle if stubborn breakouts refuse to disappear. If recurring acne has been bothering you, Delhi nutritionist Lovneet Batra has shared 6 simple food swaps in her latest Instagram post that can help nourish your skin from within while reducing common dietary triggers linked to acne.

Swap refined flour with jowar, amaranth or barley

White bread, refined flour and other highly processed grains are quickly broken down into sugar, causing rapid spikes in blood glucose and insulin levels. Research suggests these insulin surges can increase sebum production, a key contributor to acne. Lovneet Batra recommends replacing refined grains with low-glycaemic alternatives such as jowar, amaranth and barley, which release energy more gradually, helping maintain steadier blood sugar levels while providing fibre, vitamins and minerals that support overall skin health.

Swap cow's milk with unsweetened plant milk

According to Lovneet Batra, regular cow's milk contains naturally occurring growth factors, including IGF-1, that may stimulate oil glands and contribute to acne in some individuals. Several studies have found an association between dairy consumption and breakouts, particularly among teenagers and young adults. Instead, she recommends choosing unsweetened almond or coconut milk, which do not contain these hormones and can be a suitable alternative for those sensitive to dairy.

Swap potato chips with roasted chana or makhana

Potato chips, namkeen and other deep-fried snacks are often high in unhealthy fats and salt, both of which may worsen inflammation. Lovneet Batra suggests replacing them with roasted chana or makhana, nutritious snacks that provide fibre, plant protein and important minerals. Roasted chana is also a good source of zinc, a nutrient that plays a role in wound healing and healthy skin while helping keep you full between meals.

Swap refined seed oils with cold-pressed oils

Cooking oils matter too. Lovneet Batra advises limiting highly refined seed oils, which are often rich in omega-6 fatty acids. Although omega-6 fats are essential, consuming them in excess without enough omega-3s may promote inflammation in the body. Choosing kacchi ghani mustard oil or other cold-pressed oils retains more natural antioxidants and may help support a healthier balance of fats in your diet when used as part of a balanced eating pattern.

Swap sugary drinks with spearmint tea or kanji

Sugary soft drinks and packaged fruit juices provide large amounts of added sugar while offering very little nutrition. High sugar intake has been linked with increased inflammation and poor gut health, both of which can affect the skin. Lovneet Batra recommends replacing them with spearmint tea or fermented kanji. Emerging research suggests spearmint may help regulate androgen hormones associated with acne, while fermented drinks support a healthy gut microbiome.

Swap commercial ice cream with chia pudding

Store-bought ice cream combines two common acne triggers—added sugar and dairy. For a healthier dessert, Lovneet Batra recommends soaked chia pudding topped with fresh berries. Chia seeds are rich in omega-3 fatty acids, fibre and antioxidants that support healthy skin and reduce inflammation. Fresh berries further boost the dish with vitamin C and polyphenols, making this naturally sweet alternative a satisfying dessert that avoids sudden blood sugar spikes while providing nutrients that benefit skin health.