A Doctor-Backed Guide to How Diet Affects Acne

When it comes to acne, most people think of hormones, clogged pores, or skincare routines — but fewer consider what’s on their plate. While food isn’t the sole cause of acne, studies suggest that certain dietary choices may influence breakouts in some individuals.

1. Refined Carbohydrates and Sugars

Foods high in refined sugars and carbohydrates (like white bread, sweetened beverages, and pastries) may raise blood sugar levels rapidly. This can trigger a spike in insulin, which may:

• Stimulate more sebum (oil) production
• Disrupt hormonal balance
• Increase inflammation in the skin

Takeaway: Reducing your intake of refined carbs could help support clearer skin, especially if you're prone to acne.

2. Dairy and Acne – What’s the Link?

Some people may notice more breakouts when consuming milk or dairy-based products — especially low-fat or skim milk. Researchers believe this could be due to:

• Hormonal components naturally present in milk
• Influence on insulin and IGF-1 (Insulin-like Growth Factor)

Takeaway: If you suspect dairy may affect your skin, try a short elimination period and monitor for changes.

3. Processed & Fast Foods

Diets high in fried or processed foods may contribute to systemic inflammation, which can manifest in the skin.

Common culprits include:

• Fast food (burgers, fries, fried chicken)
• Sugary sauces and high-fat processed snacks
• Excessive consumption of saturated fats

Takeaway: While an occasional indulgence is fine, consistent fast food consumption may make it harder to manage acne.

4. Skin-Friendly Foods to Include

Certain foods contain nutrients that support skin health, reduce inflammation, and contribute to a well-functioning gut — all of which may play a role in keeping acne at bay.

Here are a few to consider:

• Avocados – rich in vitamin E and healthy fats to support the skin barrier
• Leafy greens (like spinach and kale) – high in antioxidants to combat oxidative stress
• Pumpkin seeds, quinoa, and lentils – sources of zinc, which may help regulate oil production
• Fatty fish (e.g. salmon, mackerel) – packed with omega-3 fatty acids that support skin repair
• Fermented foods (e.g. kimchi, miso, yogurt) – may promote a balanced gut microbiome
• Apple cider vinegar (diluted) – sometimes used as a digestive aid, though effects on acne are not conclusive

Takeaway: Eating a variety of nutrient-dense, anti-inflammatory foods can support overall skin wellness.

Final Thoughts: Diet Is One Piece of the Puzzle

Acne is a multifactorial condition, influenced by your genes, hormones, environment, skincare habits, and yes — potentially, your diet. While no food is a cure-all, being aware of how your body reacts to different foods can help you make better choices for your skin.

If you’re dealing with persistent or severe acne, consulting a licensed medical professional can help uncover the root causes and guide a more tailored approach.

Disclaimer

This article is intended for general educational purposes and does not constitute medical advice. For personalised recommendations, please consult a licensed healthcare professional at Cambridge Medical Group.