Table of ContentsView AllTable of Contents1. Sugar2. Processed Foods3. Caffeine4. Dairy5. Chocolate6. Food SensitivitiesIdentifying TriggersFoods to Improve Acne
Table of ContentsView All
View All
Table of Contents
Sugar
Processed Foods
Caffeine
Dairy
Chocolate
Food Sensitivities
Identifying Triggers
Foods to Improve Acne
Acne is a common skin condition in which the pores and hair follicles become clogged. Oil (sebum), dead skin cells, and bacteria can clog pores, causing lesions known as pimples.
There are several possible causes of acne, including excessivesebumproduction, a buildup of dead skin cells, and an overgrowth of bacteria. Other factors contributing to acne include hormonal changes, age, medications, stress, and diet.
Certain foods may make acne worse. High-glycemic foods—those that cause blood sugar levels to rise sharply—may worsen acne.
While food does not causeacne, some foods can make it worse. Research shows that people with acne tend to eat morehigh-sugar foodsthan people without it.A study found that people who frequently eat foods that are rich in sugar or fat are 54% more likely to experience acne.
Sugar leads toinflammationin the body. Inflammation in the skin raises the risk of acne. Refined carbohydrates cause a spike in blood sugar andinsulinlevels.High insulin levels in the blood increase the risk of several chronic health conditions, including diabetes and heart disease.
Processed foodsare foods that have been changed from their natural state. The Western-style diet tends to be rich in processed foods with high calories, fat, and sugar. Common examples of processed foods are fast food, packaged snacks, and soda.
Eating a diet rich in fast food items like burgers, french fries, and chicken nuggets is associated with an increased risk of acne.
Caffeineis a drug that stimulates the brain and nervous system. It helps with fatigue and boosts alertness. Coffee is a common drink that is rich in caffeine.
In addition to boosting alertness, caffeine increases the body’sstressresponse. Stress may not cause acne, but it can worsen it. The stress hormonecortisolcauses the skin to produce more oil, which can lead to clogged pores and acne.
Dairy products, including cow’s milk,yogurt, and cheese, may be linked with an increased risk of acne, but the research is mixed. A meta-analysis found a link between regular dairy consumption and an increased risk of acne.Studies show that people assigned female at birth may experience more acne if they drink milk daily. It is unclear if consuming yogurt and cheese contributes to acne risk.
If you believe you have a dairy sensitivity, pay attention to dairy’s effects on your skin. Talk with a healthcare provider if you notice that your skin inflammation or acne worsens when you eat dairy.
Chocolateis often considered an acne trigger, but the research is unclear.There is not enough evidence to determine if chocolate causes acne. However, chocolate may affect skin cells and promote the growth of bacteria. Bacteria growing on the skin can clog the pores and lead to acne.
If your body is sensitive to certain foods, consuming those foods could cause acne. Acne is an inflammatory condition. It occurs when the skin pores are clogged and become inflamed.Food sensitivitiesare also linked with inflammation.
Being diagnosed with food sensitivity means that your immune system overreacts to a certain type of food. When this happens, the immune system identifies the food as a threat and causes a hypersensitivity reaction to attack it. This increases the amount of inflammation in the body, which may affect the skin.
A Word From VerywellThough certain foods do not specifically cause acne, eating behaviors and dietary patterns can influence the likelihood of it.—AVIV JOSHUA, MS, MEDICAL EXPERT BOARD
A Word From Verywell
Though certain foods do not specifically cause acne, eating behaviors and dietary patterns can influence the likelihood of it.—AVIV JOSHUA, MS, MEDICAL EXPERT BOARD
Though certain foods do not specifically cause acne, eating behaviors and dietary patterns can influence the likelihood of it.
—AVIV JOSHUA, MS, MEDICAL EXPERT BOARD
How to Identify Your Triggers
It may be difficult to identify your acne triggers. Consider meeting with adermatologist(a medical doctor specializing in skin health) to discuss diagnostic tests and possible treatment options. A healthcare provider may recommend eliminating a certain food group from your diet for a certain period. If your skin seems to clear up, that food may be an acne trigger for you.
Vitamins and Minerals for Acne
Food Swaps to Clear Acne
While some foods can worsen acne, others may improve it. Foods with a low glycemic index do not spike blood sugar and insulin levels. They have a minimal impact on blood sugar and do not cause increased inflammation or oil production in the skin.
Low-glycemic foods include:
Foods with the following properties may help to clear acne include:
Probiotics
Probioticsare live bacteria and yeasts that improve gut health. They help promote a balance of bacteria in the body and prevent overgrowth, which can lower the risk of acne. Probiotic-rich foods includekombucha,kefir, yogurt, and fermented foods like kimchi.
Omega-3 Fatty Acids
Healthy fats likeomega-3 fatty acidsdecrease inflammation and may lower the risk of acne. Foods rich in omega-3s include mackerel, salmon, herring, sardines, and anchovies. Plant-based sources include flax seeds,chia seeds, walnuts, andsoybeans.
Lean Protein
Consuming a high-protein, low-sugar diet may be linked to clearer skin and a lower risk of acne. Lean proteins include chicken breast, white meat turkey, beans, lentils, and egg whites.
Best Foods for Clear Skin
Summary
High-glycemic and processed foods like candy, soda, and fast food may worsen acne. These foods cause blood sugar and insulin levels to spike. This leads to excess inflammation and may cause the skin to produce more oil. Foods that lower the risk of acne include vegetables, fruits, probiotics, lean proteins, and healthy fats.
19 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Institute of Arthritis and Musculoskeletal and Skin Diseases.What is acne?
Meixiong J, Ricco C, Vasavda C, Ho BK.Diet and acne: A systematic review.JAAD Int. 2022;7:95-112. doi:10.1016/j.jdin.2022.02.012
Burris J, Rietkerk W, Shikany JM, Woolf K.Differences in dietary glycemic load and hormones in new york city adults with no and moderate/severe acne.J Acad Nutr Diet. 2017;117(9):1375-1383. doi:10.1016/j.jand.2017.03.024
Penso L, Touvier M, Deschasaux M, et al.Association between adult acne and dietary behaviors: Findings from the NutriNet-Santé prospective cohort study.JAMA Dermatol. 2020;156(8):854-862. doi:10.1001/jamadermatol.2020.1602
Singh M, Shri D.Insulin resistance in moderate to severe acne vulgaris.Indian J Dermatol. 2022;67(2):205. doi:10.4103/ijd.ijd_396_21
Briganti S, Flori E, Mastrofrancesco A, Ottaviani M.Acne as an altered dermato-endocrine response problem.Exp Dermatol. 2020;29(9):833-839. doi:10.1111/exd.14168
Baldwin H, Tan J.Effects of diet on acne and its response to treatment.Am J Clin Dermatol. 2021;22(1):55-65. doi:10.1007/s40257-020-00542-y
Aksu AE, Metintas S, Saracoglu ZN, et al.Acne: prevalence and relationship with dietary habits in Eskisehir, Turkey.J Eur Acad Dermatol Venereol. 2012;26(12):1503-1509. doi:10.1111/j.1468-3083.2011.04329.x
Johns Hopkins Medicine.Got adult acne? Get answers from an expert.
Spencer EH, Ferdowsian HR, Barnard ND.Diet and acne: a review of the evidence.Int J Dermatol. 2009;48(4):339-347. doi:10.1111/j.1365-4632.2009.04002.x
Dai R, Hua W, Chen W, Xiong L, Li L.The effect of milk consumption on acne: a meta-analysis of observational studies.J Eur Acad Dermatol Venereol. 2018;32(12):2244-2253. doi:10.1111/jdv.15204
Ismail NH, Manaf ZA, Azizan NZ.High glycemic load diet, milk and ice cream consumption are related to acne vulgaris in Malaysian young adults: a case control study.BMC Dermatol. 2012;12:13. doi:10.1186/1471-5945-12-13
Wolkenstein P, Machovcová A, Szepietowski JC, Tennstedt D, Veraldi S, Delarue A.Acne prevalence and associations with lifestyle: a cross-sectional online survey of adolescents/young adults in 7 European countries.J Eur Acad Dermatol Venereol. 2018;32(2):298-306. doi:10.1111/jdv.14475
Eichenfield DZ, Sprague J, Eichenfield LF.Management of acne vulgaris: A review.JAMA. 2021;326(20):2055-2067. doi:10.1001/jama.2021.17633
Smith RN, Mann NJ, Braue A, Mäkeläinen H, Varigos GA.The effect of a high-protein, low glycemic-load diet versus a conventional, high glycemic-load diet on biochemical parameters associated with acne vulgaris: a randomized, investigator-masked, controlled trial.J Am Acad Dermatol. 2007 Aug;57(2):247-56. doi:10.1016/j.jaad.2007.01.046
Clark AK, Haas KN, Sivamani RK.Edible plants and their influence on the gut microbiome and acne.Int J Mol Sci. 2017 May 17;18(5):1070. doi:10.3390/ijms18051070
Goodarzi A, Mozafarpoor S, Bodaghabadi M, Mohamadi M.The potential of probiotics for treating acne vulgaris: A review of literature on acne and microbiota.Dermatol Ther. 2020 May;33(3):e13279. doi:10.1111/dth.13279
Rubin MG, Kim K, Logan AC.Acne vulgaris, mental health and omega-3 fatty acids: a report of cases.Lipids Health Dis. 2008 Oct 13;7:36. doi:10.1186/1476-511X-7-36
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
