- Foods that cause acne: what the research suggests
- Dairy and acne: how milk and cheese can affect the skin
- Sugar and oily skin: sweets, chocolate and fizzy drinks
- Processed foods that can worsen acne
- Fried food and fast food: a hidden enemy for acne-prone skin
- Spicy food and acne: why heat can irritate the skin
- Pasta, bread and high-glycaemic foods that can worsen acne
- What to eat instead: best foods for acne-prone skin
- How to find your own acne food triggers
- Diet and acne: how to support your skin from the inside and out
- When to see a doctor about acne
- Frequently asked questions
Acne is a common skin condition that affects people of all ages. While genetics and hormonal factors play a key role, what we put on our plate can also leave a visible mark on our complexion.
Many people ask which foods cause acne. The honest answer is that no single food is the cause, but some foods are linked to more breakouts in people who are already prone to them, possibly through sebum production, hormone levels or inflammation. Below, we look at six groups of foods that can worsen acne, what the research suggests, what to eat instead and when it is worth speaking to a doctor.
Foods that cause acne: what the research suggests
Acne is driven mainly by hormones, genetics and how much oil your skin produces, so no food is the sole cause. Research has, however, linked some eating patterns to more breakouts. The strongest signal is for high-glycaemic foods such as sugary snacks, white bread and sweet drinks, and some studies also point to dairy, especially skimmed milk. For chocolate, fried food and spicy dishes the evidence is weaker or mixed, and reactions differ a lot from person to person.
That is why this guide talks about foods that may worsen acne rather than foods that definitely cause it. Use it as a starting point to notice your own pattern, not as a list of strict rules.
Dairy and acne: how milk and cheese can affect the skin
Although milk contains beneficial nutrients, drinking it regularly can have an unfavourable effect on the skin. It naturally contains hormones and growth factors, and some studies suggest that, combined with a relatively high insulin response, this may predispose the skin to excess oil production, which can block pores.
Dairy products can also affect the gut microflora, which is closely linked to the condition of the skin, and this may be reflected in inflammation and the appearance of blemishes.
Of course, not everyone who drinks milk or eats dairy develops acne: sensitivity is highly individual, so it's worth observing how your own skin reacts.
The most common dairy products linked to acne include fresh cow's milk, yoghurt, cheese and ice cream. As a lighter alternative, you could try almond, coconut or rice milk, oat drinks and tofu.
Sugar and oily skin: sweets, chocolate and fizzy drinks
Foods high in refined sugar cause the body to release more insulin, which in turn may also stimulate the androgen hormones responsible for the skin's oil production.
This combination of insulin and androgens can push the skin towards increased sebum production, a direct link between oily skin and sugar, alongside more inflammation.
Milk chocolate, which combines sugar with dairy ingredients, places extra strain on the skin and gut bacteria. Some of the main culprits are cakes, biscuits, sweets, fizzy drinks and milk or white chocolate. A more balanced choice would be dark chocolate with a high cocoa content and fresh fruit.
Processed foods that can worsen acne
Processed products are usually high in sugar, unhealthy fats, preservatives, colourings and salt, a combination that can have an unfavourable effect on both the skin and overall health.
They tend to be low in the nutrients needed to maintain a balanced complexion. Typical examples include sausages, crisps, ready-made sauces and frozen pizzas or snacks. Better alternatives are wholegrain foods, pulses, fish, chicken and more fresh vegetables in your diet.
Fried food and fast food: a hidden enemy for acne-prone skin
Fried foods are often linked to more breakouts, partly because of their high content of saturated and trans fats, which may add to inflammation and encourage more sebum, blackheads and spots.
These foods often also contain added sugar and refined carbohydrates, which trigger blood sugar spikes. Have you noticed how your skin looks shinier and oilier to the touch after fried food?
Some of the most common examples are chips, fried chicken, doughnuts and burgers. Baked, boiled, steamed or stewed foods are a much gentler alternative for the skin.
Spicy food and acne: why heat can irritate the skin
Spicy food may worsen acne for some people by triggering local irritation, increased sweating and irritation of the digestive tract, which can indirectly affect the skin.
Since individual reactions vary considerably, people prone to acne should watch how their skin responds to hot spices and cut back if needed.
Hot peppers, chilli, curry and ginger in large amounts are among the foods to watch, while milder spices that don't irritate the stomach are a gentler choice.
Pasta, bread and high-glycaemic foods that can worsen acne
Pasta, bread and other high-glycaemic-index foods are rich in sugar and refined carbohydrates, which raise blood sugar quickly and lead to a rise in insulin.
This spike encourages the oil glands to produce more sebum, which can block pores. It's worth noting that the glycaemic index varies depending on how a food is prepared and what it's combined with in a meal.
White bread, white rice, spaghetti, pasta, potatoes, watermelon and bananas are among the higher-risk examples. Wholegrain foods, pulses and vegetables provide a slower release of sugar and more stable insulin levels.
| Food | Why it can worsen acne |
|---|---|
| Dairy products | Natural hormones and growth factors, plus a high insulin response, that may increase sebum |
| Sugar and sweets | Spikes in insulin and androgens that may lead to oilier skin |
| Processed foods | High salt, preservatives and few beneficial nutrients |
| Fried and fast food | Saturated fats and refined carbohydrates that may stimulate sebum |
| Spicy foods | Local irritation and increased sweating |
| Pasta/high GI | Rapid spikes in blood sugar and insulin |
- Almond, coconut or rice milk
- Dark chocolate with a high cocoa content
- Fresh fruit and vegetables
- Wholegrain foods and pulses
- Fish and chicken
- Baked, boiled or stewed dishes
- Cow's milk, cheese
- Sweets, cakes and milk chocolate
- Sausages, crisps and ready-made sauces
- Chips and burgers
- An abundance of hot spices
- White bread, white rice and pasta
What to eat instead: best foods for acne-prone skin
If you are wondering what to eat for acne-prone skin, think of a steady, mostly whole-food plate rather than a strict diet. These are the foods most often suggested:
- Low-glycaemic carbohydrates: oats, wholegrain bread, brown rice, lentils, chickpeas and beans release sugar more slowly than white bread or sweets.
- Vegetables and fruit: a wide variety, especially leafy greens, peppers, tomatoes and berries, for fibre, vitamin C and other plant nutrients.
- Oily fish and other omega-3 sources: salmon, mackerel, sardines, walnuts and flaxseed. Some small studies suggest omega-3 fats may help skin look calmer, but the evidence is still limited.
- Zinc-rich foods: pumpkin seeds, chickpeas, cashews and eggs. Zinc supports normal skin function, but eating more of it is not a proven fix for acne.
- Fermented foods: sauerkraut, kimchi or dairy-free yoghurt alternatives, if you enjoy them and they agree with you.
- Water: enough through the day, in place of sugary drinks.
Swapping is usually easier to keep up than cutting things out: wholegrain toast instead of white, fruit with a handful of nuts instead of biscuits, or an oat drink instead of a milky coffee.
How to find your own acne food triggers
Because everyone reacts differently, the most reliable way to find out whether food affects your skin is to test it calmly. Keep a simple food diary for four to six weeks: write down what you eat and drink, and note how your skin looks over the following days. Then change one thing at a time, for example swapping sugary drinks for water for a month, so you can tell what made the difference.
Skin changes slowly, so give each change a few weeks before you judge it. Sleep, stress, hormones and skincare habits matter too, so look at the whole picture. Our guide to stress and acne explains how stress can make breakouts worse.
Diet and acne: how to support your skin from the inside and out
For the best results, it's recommended to combine a balanced diet, rich in whole foods and low in processed products and sugar, with a regular external skincare routine.
The herbal waters from our own farm, such as Organic Lavender Water, Hydrolina, are made from fresh lavender blossoms and are known for their soothing, balancing feel on the skin.
They help support a feeling of freshness, help skin look calmer and support a balanced, less oily look, without replacing a dermatologist's advice for more pronounced skin concerns.
Alongside care from within, blemish-prone skin also needs the right daily routine on the outside. Hydrobiotic - Lavender & Mint is made for skin prone to blemishes and excess oil, combining thorough cleansing with the refreshing feel of mint and the soothing care of lavender.
Helps the skin feel thoroughly cleansed, with excess oil and impurities rinsed away, without a tight, dried-out feel.
Helps skin look calmer and brings a feeling of comfort back to the skin.
Delivers a feeling of freshness and lightness after every use.
Helps the skin look more balanced and less shiny throughout the day.
FOR COMPLETE CARE: ACNE ROUTINA™
Three products working in sync with the skin's natural processes, a complete daily care routine for skin prone to acne, blackheads and excess oil, to go alongside regular attention to your diet.
When to see a doctor about acne
Changes to what you eat can be a helpful extra, but they are not a substitute for medical care. Speak to your GP or a dermatologist if:
- your acne is painful, deep or cystic, or it leaves marks or scars
- it has not improved after two to three months of consistent, gentle care
- it appeared suddenly and severely, or you also have irregular periods or excess hair growth, which can point to a hormonal cause
- it is affecting your mood, confidence or sleep
- you are planning to cut out whole food groups, particularly if you are pregnant or breastfeeding, or the diet is for a child or teenager. A GP or registered dietitian can help you do it safely.
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InaEssentials is a Bulgarian family business with over 25 years' experience in organic farming and natural cosmetics, using rose oil, herbal waters and actives from our own plantations. Every product is made with care for the skin and respect for nature.
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Important information
This article is for informational purposes only and does not replace consultation with a doctor or dermatologist. InaEssentials products are cosmetic care products, not medicines, and are not a substitute for medical advice about acne. For pronounced or persistent skin concerns, please consult a specialist.
