A Guide On Diets For Sensitive Skin

Modern animal domestication is required to supply mass food production to feed the masses. There has been an increase in ultra-processed foods in the everyday American diet, as well as around the world. These are just a few changes to our diets and eating habits that have occurred as humans have advanced as a species over the centuries.

While some innovations, such as industrial and technological, have heavily impacted lives and the way we work, our dependency on processed foods in particular is not beneficial to our health, or even our skin.

Are we saying you can’t enjoy your favorite pint of ice cream or your guilty pleasure snacks every now and then? Absolutely not. For the most part, eating these treats in moderation is absolutely fine. On the other hand, you might want to incorporate more of these foods below into your diet if you want to balance your diet and leave your skin looking firmer and hydrated.

Certain foods, especially modern processed junk foods, can often trigger allergenic skin reactions or even skin disorders, including eczema and rosacea.

We’ve compiled a comprehensive list of nearly 20 different foods you can implement into your diet to maintain healthy, youthful skin. These foods cover every essential food group and some offer various antioxidant benefits. There’s bound to be something on the menu for everyone involved.

Best diet and food for sensitive skin a blog by Depology

list of best beneficial food FOR SENSITIVE SKIN


Raw stalks of asparagus have been proven to provide a range of benefits for your health and your skin. They contain saponins, which are anti-inflammatory compounds.

Not only are they great for anti-inflammatory purposes, but they are high in antioxidants and contain all your daily vitamins such as A, C, E, and K.

If that’s not enough, for those watching their calorie intake, these are great snacks to pop into the oven that is high in fiber, iron, and folate. Simple to cook, asparagus is low in calories so you don’t have to worry about going over your daily limit.


All that avocado toast you’ve been buying or homemade guacamole you’ve brought to parties has been paying off not only for your skin but also for your hair.

Avocados are insanely healthy for you, as they are high in vitamins C and E, and also B, which help to calm the skin and prevent inflammation.

If you’re looking for food to help reduce redness-prone skin, oleic acid and chlorophyll are found in these fruits, which help those with sensitive skin.


A healthy grain substitute for those avoiding gluten or who are sensitive to wheat, this fruit seed is related to the rhubarb and sorrel families. Both rhubarb and sorrel are filled with properties that promote anti-aging skin.

In buckwheat particularly, the plant pigment rutin helps to strengthen the walls of blood vessels.


Who said chocolate wasn’t healthy for you? It’s just about the way you consume your chocolate. Studies have shown that just 6-12 weeks of having cocoa powder each day resulted in thicker, more hydrated skin.

Products containing at least 70% cocoa can help maximize benefits and results for the skin as well as reduce your overall sugar intake. Up to an ounce of cacao, each day contains more than enough for our daily iron needs. Dark chocolate has also been found to help with UV protection and increased blood flow.

Sulfur, found in cacao as well, helps to prevent future acne breakouts and to unclog your pores.


Berries are perhaps one of the healthiest snacks you can allow yourself to glutton over. These treats are high in nutrients while simultaneously being low in sugar, so you won’t be harming your skin by eating too many of them.

These fruits are jam-packed with antioxidants to help your skin fight against external agents and environmental harm, while also protecting your skin cells. The latter comes from the assistance of vitamins C and E, promoting radiance and much-needed nourishment.

So, don’t hold back on your berry addiction! Fun fact: by snacking on these healthy alternatives, you’ll be getting more vitamin C intake for the day than if you were to go for the oranges in your fruit basket!


You may have hated it as a kid, but there’s a reason your parents tried to force you to eat it. This vegetable is specifically full of the antioxidant kaempferol, which helps your skin fight inflammation and eases your immune system’s reaction to certain allergens.

Rather than asking what else broccoli contains, it’s a shorter answer to say what it doesn’t contain. Broccoli is rich in vitamins A and C, as well as iron, calcium, and zinc. With all of these factors, your skin will be well-protected from the sun and skin cells will be able to be properly repaired.


There is plenty of fish in the sea. That means there’s one out there that’s right for you. Salmon, mackerel, herring. You might want to start seeking it out as fish is one of the best things you can put into your body, especially when it comes to skincare.

Many of the fish mentioned above and several others are rich in their sources of omega-3 fatty acids. Omega-3 is an essential ingredient to keep your skin moisturized, supple, and from losing its elasticity.

Similar to the many benefits of other foods on this list, fish really seems to do it all in one bite. They’re a great source of vitamin E (one of the most crucial antioxidants), protein (strengthens the skin), and zinc.

Getting enough zinc in your diet is important because if you are zinc deficient, this can lead to issues such as skin lesions, inflammation, and delayed healing of open wounds. As it works through your body, it promotes further skin health and speeds up the production of new skin cells.

If fish really isn’t your thing, don’t feel peer pressured! Fish oil supplements can provide the same benefits as eating regular fish. These supplements are primarily used to fight skin inflammation and various autoimmune disorders, such as psoriasis and lupus.


Drinking a few cups of green tea per day to help you unwind has been shown to increase your health. The reasoning behind this is that green tea, as opposed to black tea, contains a larger amount of antioxidant levels. By now, we should all know how important antioxidants are in relation to skin health.

Green tea is also rich in a chemical called catechins. When incorporated into foods, they have been associated with preventing chronic illnesses, as well as supporting skin elasticity.


Did you know that in the early 2000s, when the SARS epidemic was hitting Asia, South Korea actually had fewer case numbers than its neighbors? This has been well-researched and thought to partly be due to the insertion of kimchi into the daily Korean diet.

Kimchi involves some of the best fermentation periods in regard to many foods and has a large antiviral effect when consumed. It has been proven to be highly effective in the winter to help combat people against the influenza virus.

In addition to promoting digestive health and keeping cholesterol in check, kimchi has been found to provide many skincare benefits as well. It’s no secret that South Korea is well-versed in its role in the global skincare industry.

Because of kimchi’s long fermentation process, it’s rich in antioxidants (there’s that word again). This in turn decreases aging signs over time. The selenium found in the garlic of kimchi not only keeps your skin looking healthy but also works on your hair, like avocado benefits.

If you have to choose any food to assist with your skincare routine as a side dish, kimchi is the way to go.


If you’re a salad lover, you’ve been doing your body and skin wonders. It’s sure to thank you for providing richness in vitamins A, B, C, and K. These simple vegetables are so rich in antioxidants that you can’t get enough of them, not to mention the low-calorie intake.

Perhaps the best aspect of these vegetables is that they are versatile. They can not only be incorporated into a salad, but can be served as a side dish, on a sandwich, on toast, or even in your favorite smoothie. Feel free to get creative!


If you like to cook with olive oil or put it as the dressing on your salad, you’ve been treating your skin well. Only the finest organic, extra virgin olive oil contains the most essential anti-inflammatory properties. If you can find cold-pressed olive oil, you’re in on a quicker path to treating your skin.

Polyphenols are commonly found in olive oil, which are micronutrients found in plants. They’re often incorporated into various supplements, as well as foods such as vegetables and spices. These polyphenols are key to promoting calm skin for those with sensitivity.


While also being high in antioxidants, peppers supply several other benefits for healthier-looking skin. Peppers are specifically high in carotenoids, pigments of various colors that are produced by algae and plants. They give color characteristics to many other foods such as corn, tomatoes, and pumpkins.

There are over 750 different types of these pigments naturally occurring and synthesized by plants, algae, and bacteria. In foods, they work to protect the skin against UV blue light damage and support a healthy immune system.

Peppers also contain plenty of sulfur, similar to other foods on this list. Sulfur is prominent in promoting collagen within the skin, which decreases as we age.


You’re going to find many types of foods on this list that are deemed “red” and healthy for the skin. Red grapes in particular contain a compound called resveratrol, which is found in the skin of grapes.

In terms of promoting healthier skin, the compound helps to reduce aging effects and skin damage from free radicals.

Resveratrol is also found in berries and red wine. While berries are still recommended as a healthy snack alternative, red wine, despite its many benefits often discussed, has not been proven to positively affect your skin.

Since red wine is obviously an alcoholic beverage and can dry the skin or cause redness for certain people, red grapes and berries are a safer alternative when it comes to keeping your youthful glow.


As opposed to red grapes, red onions contain a primary source of the antioxidant quercetin. This pigment is found in numerous plants and foods, promoting anti-inflammatory effects. It helps to reduce swelling and redness, and even works to prevent cardiovascular diseases and lowers blood sugar intake.

In particular, the pigment quercetin inhibits the release of histamines, which are commonly known to produce allergic reactions from ingesting certain foods or being immersed in certain environments.


Who would have thought that sweet potatoes could not only be delicious but also beneficial for healthier skin? This is due to beta carotene, commonly found in plants, as well as oranges, vegetables, and you guessed it, sweet potatoes.

The pigment beta carotene, which gives many fruits and vegetables their color, functions as provitamin A, which later converts to vitamin A in the body. Sweet potatoes tend to be high in antioxidants, which promote a healthier-looking appearance overall and protect from sun damage by acting as a natural sunblock.


Soybeans contain isoflavones, which are a category of plant compounds that both mimic and block the production of estrogen in the body.

Especially for women, soy tofu or soy milk, for example, as well as other foods that contain soy, can help to reduce the appearance of fine lines and wrinkles, as well as promote skin elasticity over time.

Postmenopausal women also have found benefits from ingesting soy, such as smoother skin and an increase in collagen levels.


It’s time to throw in some tomatoes with your leafy greens on a salad or sandwich. Tomatoes heavily supply your body with antioxidants and also contain the pigment quercetin.

Incorporating more tomatoes into your diet will not only calm your skin but will provide further protection as well as strengthen your blood vessels.


Another versatile ingredient that can be incorporated into various foods on this list, walnuts are an excellent source of essential fatty acids that the body can’t make on its own.

Walnuts, in particular, are richer than other nuts in both omega-3 and omega-6 fatty acids. Be aware that a diet too high in omega-6 fats can actually promote inflammation rather than reduce the risk.

Since walnuts contain a good amount of both fatty acids, the omega-3 portion is able to counteract this effect and help reduce inflammation in the body. Not only are these fats at work, but walnuts also provide a plentiful source of zinc, as well as small amounts of vitamin E and protein to include in your diet.

Read here for more info on "Best Ingredients For Dry Skin"

what Foods to Avoid for sensitive skin

Now that you’re aware of which foods to include in your diet, it’s just as relevant to know which foods you should stay away from, or at the very least, consume less of. While there are foods out there that are nothing but friendly to your skin, others are looking to solely perform damage.

Any foods with an abundance of extra additives, food coloring, sugar, and salt content, are not only addicting but damaging to your skin. Skin that can be more reactive to these substances, in particular, will result in dehydration if you’re not drinking enough water to combat these foods.

When a product contains excess sugar levels, the sugar then binds to collagen during a process called glycation. This can cause multiple unwanted effects, such as premature aging signs, acne outbreaks, and inflammation.

Another category of foods to watch out for is spicy foods. Everyone is different and peoples’ bodies, both their skin and internal organs, all have varying tolerances to spicy content. In general, when your body ingests spicy foods, the body’s temperature is raised and circulation is stimulated. The increased heat within the body can make the skin more sensitive as a result, sometimes leading to redness and inflammation.

If you are aware of a common food allergy (such as dairy, soy, gluten, and peanuts), you’ll of course want to stay away from these foods. They can not only be damaging to your health depending on the severity of the allergy, but they can also cause issues for your skin such as plumpiness and redness. Consulting an allergist may be beneficial if you are truly unsure of any food allergies and don’t want to wait until you have a reaction.

a summary : diet for senstive skin

Of course, these are just a few of the foods that have been notably found to increase skin health, as well as provide other health benefits as we age. “You are what you eat” has never been more accurate when it comes to skincare and dieting. While it’s perfectly fine to indulge in a guilty pleasure every now and then, a proper diet is not only beneficial for consistency, but for maintaining that youthful appearance as well.