Diet and Acne

November 11, 2022

Published: November 11, 2022

Updated: May 8, 2023

Pretty much everyone gets acne at some point. It’s so common, but can also be incredibly difficult to treat. There are tons of skincare products out there that can help with acne and everyone has their own lifestyle changes that they make to try to keep their skin clear. Diet is one of the factors most commonly blamed for acne, but there is also a lot of controversy as to whether or not your diet actually causes acne. Lots of research has been done on the relationship between diet and acne. In this blog, we’ll explain the most important things to know.

The Basics – What is Acne and What Causes it?

Acne can consist of whiteheads, blackheads, and/or pimples. These uncomfortable spots form because of a combination of too much oil in your skin, clogged skin pores, bacteria in your skin, and inflammation. It can be difficult to know what exactly causes all of these things to happen. One reason why acne is so difficult to treat is that your skin’s health is impacted by both internal and external stimuli. Some of the many factors that influence acne include hormonal changes (especially puberty and menstrual cycles), genetics, pollution, stress, and medications.1

How Your Diet Affects Your Skin

Your diet affects all parts of your body, including your skin. What you eat can affect acne, but to what extent varies by individual.

Some foods that promote inflammation throughout the body can also contribute to acne. Another method through which your diet impacts acne has to do with insulin. When your blood sugar rises, your body releases insulin. Excess insulin causes your oil glands to produce more oil, which contributes to acne.2,3

Foods to Avoid – What the Evidence Says

It’s not possible to say for sure which foods cause acne. And some foods that cause acne in some people might not in others. But, there are some foods that are more strongly associated with acne than others, accounting for individual differences. These foods include:

  • High-glycemic index and high-glycemic load foods – Foods that contain large amounts of refined flour and sugar, such as white bread, sweetened breakfast cereals, and packaged snack foods 3
  • Some dairy products*4
  • Fast food – sugary foods and beverages (soda), high-fat foods, fried foods
  • Chocolate – research is mixed. One study found that dark chocolate increased acne. However, sugary chocolate candy and bars have a higher glycemic load and may also contribute to it.2,5
  • Refined sugar – table sugar, agave syrup, cane sugar, corn syrup 2

*Research on dairy is mixed. Cheese and yogurt products are generally less likely to cause acne than milk, ice cream, and other dairy products.

Foods that Promote Skin Health

Foods that promote good overall health also promote good skin health! Eating lots of fresh fruits and vegetables is important for keeping your skin healthy. Fresh produce is high in important vitamins, minerals, and anti-inflammatory properties that nourish your skin. Foods high in zinc, vitamins A and E, and antioxidants are important for reducing inflammation.2 Fish are an excellent source of omega-3 fatty acids, which help reduce inflammation and prevent acne. 

A diet that is full of low-glycemic foods is less likely to cause acne than one with high-glycemic foods. Whole grains, legumes, and unprocessed fruits and vegetables are all healthy low-glycemic foods!

What Should You Do?

Maybe you’ve tried everything and nothing seems to help with your acne. Or maybe you’re able to keep it at a manageable level, but you still have frequent breakouts. We’ve got some advice for if you’re still figuring out how to manage your acne.

First, keep track of the things that trigger your acne. This could include stress, diet, how often you wash your face, alcohol, and cosmetics use. If you find that something you’re eating appears to be triggering your acne, try eliminating it from your daily life and see what happens. 

If nothing else helps, talk to a dermatologist! They can help you come up with an individualized plan to manage your acne.

Key Takeaways

Research has shown that certain foods, including refined sugars, fatty foods, and refined carbohydrates are more likely to cause acne than others. There is no one food that will completely eliminate acne, but following a diet high in fresh fruits and vegetables, fish, and whole grains will help reduce inflammation and prevent your blood sugar from spiking (two known triggers for acne). If you think your diet might be causing your acne, try keeping a food journal and eliminating foods that might be triggering breakouts.

References

  1. Acne – causes. nhs.uk. Accessed May 8, 2023. https://www.nhs.uk/conditions/acne/causes/
  2. Smith RN, Braue A, Varigos GA, Mann NJ. The effect of a low glycemic load diet on acne vulgaris and the fatty acid composition of skin surface triglycerides. J Dermatol Sci. 2008;50(1):41-52. doi:10.1016/j.jdermsci.2007.11.005
  3. Pappas A. The relationship of diet and acne: A review. Dermatoendocrinol. 2009;1(5):262-267. doi:10.4161/derm.1.5.10192
  4. Juhl CR, Bergholdt HKM, Miller IM, Jemec GBE, Kanters JK, Ellervik C. Dairy intake and acne vulgaris: A systematic review and meta-analysis of 78,529 children, adolescents, and young adults. Nutrients. 2018;10(8):1049. doi:10.3390/nu10081049
  5. Vongraviopap S, Asawanonda P. Dark chocolate exacerbates acne. Int J Dermatol. 2016;55(5):587-591. doi:10.1111/ijd.13188
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