- 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
- Diet and acne: how to help prevent breakouts naturally
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.
Certain foods for acne-prone skin can contribute to flare-ups by increasing inflammation, stimulating sebum production or affecting hormone levels in the body. Below, we look at six groups of foods that can worsen acne, and why it's worth moderating them if your skin is prone to blemishes.
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 contains growth hormones, and combined with a relatively high glycaemic response, this can predispose the skin to excess oil production, which blocks pores.
Dairy products can also affect the gut microflora, which is closely linked to the condition of the skin, and this is often 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 also stimulates the androgen hormones responsible for the skin's oil production.
This combination of insulin and androgens pushes 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 among the main culprits behind an increased risk of acne, thanks to their high content of saturated and trans fats, which fuel inflammation and increase the production of 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 can worsen acne by triggering local inflammation, 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 | Growth hormones and a high glycaemic response that increase sebum |
| Sugar and sweets | Spikes in insulin and androgens, leading to oilier skin |
| Processed foods | High salt, preservatives and few beneficial nutrients |
| Fried and fast food | Saturated fats and refined carbohydrates that 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
Diet and acne: how to help prevent breakouts naturally
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 rich in soothing, balancing properties.
They help support a feeling of freshness, help visibly reduce redness and support sebum balance, 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 formulated specifically for skin prone to acne and excess oil, combining deep cleansing with the refreshing feel of mint and the soothing care of lavender.
Removes excess sebum and impurities from the pores, without drying out the skin.
Helps visibly reduce redness and brings a feeling of comfort back to the skin.
Delivers a feeling of freshness and lightness after every use.
Helps regulate oil production for a more balanced complexion throughout the day.
FOR COMPLETE CARE: ACNE ROUTINA™
Three products working in sync with the skin's natural processes for a complete approach to acne, blackheads and excess oil, combined with regular attention to your diet.
Howya:) Your products are absolutely lovely... Stay well and keep 'er lit with this quality always!
Cheers! It really is a product that gets results. ❤
I'm absolutely delighted with them, they've really got something about them. My skin is way better than it used to be.
The InaEssentials family
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.
Frequently asked questions
Important information
This article is for informational purposes only and does not replace consultation with a doctor or dermatologist. InaEssentials products are cosmetic, not medicinal, and do not cure, completely remove or guarantee results for acne. For pronounced or persistent skin concerns, please consult a specialist.
