🛒 The Acne-Safe Shopping List
Smart Substitutes & Skin-Supporting Essentials
Use this checklist during your next grocery trip to swap out common acne triggers for skin-friendly alternatives.
🥛 THE DAIRY & REFRIGERATED CASE
Instead of cow’s milk and cheese, reach for:
- Nut Milks: Almond, Coconut, Cashew, or Macadamia (Unsweetened preferred)
- Rice Milk
- Nut-Based Cheeses: Cashew or almond-based
- Omega-3 Nordic Fish Oil
- Fresh Water Fish: Lake Trout, Bass, or Catfish (Avoid Shellfish)
🧂 THE PANTRY & OILS
Swap out iodized salts and inflammatory vegetable oils:
- Salt: Sea Salt, Uniodized Salt, or Celtic Salt
- Cooking Oils: Extra Virgin Olive Oil, Coconut Oil, or Avocado Oil
- Nut Butters: Almond Butter, Cashew Butter, or Walnut Butter (Avoid Peanut Butter)
- Seasonings: Turmeric, Ginger, and Ceylon Cinnamon
- Grains: Oats, Navy Beans, and Pinto Beans
- Snacks: Brazil Nuts (limit to 1-2 daily) and Walnuts
🥗 FRESH PRODUCE
Focus on high-antioxidant and anti-inflammatory greens:
- Leafy Greens: Spinach, Kale, Watercress, and Asparagus
- Cruciferous Veggies: Brussels Sprouts
- Berries: Blueberries (High in antioxidants)
- Mushrooms: Crimini Mushrooms (High in B3)
- Squash: Winter Squash (Butternut, Acorn)
🍤 THE SEAFOOD COUNTER
Focus on Omega-3 rich “white fish” and wild-caught options:
- Wild-Caught Salmon
- Atlantic Mackerel
- Sardines & Anchovies
- Herring
- Halibut
⚠️ QUICK TIP: READ YOUR LABELS!
Avoid these common “Hidden” Triggers:
- Biotin & B12: Often found in multivitamins and energy drinks.
- Iodides/Kelp: Often found in “Green” powders and seaweed snacks.
- SLS (Sodium Lauryl Sulfate): Check your toothpaste if you have chin breakouts.
- Trans Fats: Avoid “Partially Hydrogenated Oils” in packaged snacks.
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