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Foods to reduce, and better choices

What to eat less of, what to choose instead, and why. Swap, don't ban.

Reviewed by Raashid Haque, MD · For education only

Easy swaps

  • Soda, sweet tea and juice drinks

    Water, sparkling water, unsweetened tea

  • White bread and pastries

    Whole grain bread, oatmeal

  • Chips and packaged snacks

    Nuts, fruit, homemade popcorn

  • Bacon, ham and deli meat

    Roasted chicken, fish, eggs, beans

  • Seed oils for cooking

    Olive oil

Reduce or avoid

Eat less of these. Each tile has an easy swap.

Tap a tile to see what it is, what the research shows, and what to do. Each item has two labels: Inflammation markers is the evidence on blood tests such as CRP, and Skin is the evidence for a skin condition. The first does not prove the second. Where I add my own opinion, it is labeled as my personal view.

Sugar and refined carbs

The strongest evidence on this page, mainly for acne.

Processed foods and meats

Made in a factory, with long ingredient lists.

Cooking oils and frying

What your food is cooked in.

Omega-3 versus omega-6

Two families of essential fats that pull in different directions. The modern diet tends to have far more omega-6 than omega-3, so the balance is the point.

OMEGA-3

Calming

Inflammation markers: promising

    EAT MORE

    OMEGA-6

    Easy to overdo

    Balance: early

      EAT LESS

      DR. HAQUE'S PERSONAL VIEW

      I consider too much omega-6 to be pro-inflammatory, so I favor omega-3 foods and less seed oil. This is my clinical opinion. Trials of omega-6 itself have been mixed.

      See omega-3 foods on the main guide

      Consider choosing

      Better versions of foods you may already eat. Optional, and the evidence is early.

      Better versions of animal foods

      If you eat meat, dairy and eggs, how they are raised may matter. No need to stress.

      More to addFatty fish, olive oil, flax, walnuts, berries, greens and more are on the main guide.

      Before you cut foods

      • This is about what you eat most of the time. Treats now and then are fine.
      • Grass-fed and pasture-raised foods cost more. They are optional, and it is fine to skip them.
      • If food is a hard topic for you, or you have a history of an eating disorder, talk with a clinician or dietitian before cutting foods.
      • If you have diabetes, ask before changing how much carbohydrate you eat.
      • Children, pregnancy and breastfeeding: talk with your clinician first.
      • Do not stop prescribed treatment because of a diet change.
      Questions for your doctor or dietitian
      • Which of these changes matter most for my skin condition?
      • Is it safe for me to cut back on carbohydrates?
      • How can I make these swaps on my budget?
      • How long should I try a change before deciding?

      How to read the labels

      • EstablishedSupported by good trials or guidelines.
      • PromisingSome good signals. More research is needed.
      • EarlySmall or preliminary studies.
      • AnecdotalReported by individuals, not tested well.
      • Dr. Haque's viewMy personal opinion from clinical experience. It is not a research finding.
      Sources
      1. AAD: Diet and acne
      2. IARC: Red meat and processed meat evaluation (2015 press release)
      3. NIH: Ultra-processed foods and overeating (Hall et al., 2019)
      4. American Heart Association: Omega-6 fatty acids and cardiovascular disease
      5. NIH Office of Dietary Supplements: Omega-3 fatty acids
      6. Harvard T.H. Chan School: Healthy Eating Plate

      For education only. DermDad does not diagnose or treat any condition. Food is usually added to care, not a replacement for it.