Does Diet Really Affect Acne? (And Which Foods Might)

You have probably heard both sides:
Some people say acne has nothing to do with what you eat. Others claim that cutting out sugar or dairy completely cleared their skin. So what is actually true?

The short answer is this: diet does not directly cause acne, but certain foods may make breakouts worse for people who are already prone to them.

How food affects the skin
What you eat can affect hormones, inflammation, and oil production. All of these influence how your skin behaves. Your skin reflects what is happening inside your body. So when your blood sugar spikes or your hormone levels change, it can show up on your face.

Not everyone responds the same way to the same foods. Your genes, gut health, and skin type all matter.

Foods that may trigger breakouts
These are the food categories most often linked to increased breakouts:

• Refined carbs and sugar:
  White bread, candy, soda, and processed snacks can raise blood sugar quickly. This may lead to more inflammation and oil on the skin.
• Dairy:
  Milk, cheese, and yogurt may trigger acne in some people. Skim milk has been most strongly linked, possibly because it affects hormone levels.
• Whey protein:
  Found in many protein shakes. It may increase hormones that stimulate oil production.
• Fast food and fried foods:
  These often contain unhealthy fats and few skin-supportive nutrients. They may also lead to low-grade inflammation.

Foods that may support clearer skin
Adding more of these foods may help balance your skin:

• Fruits and vegetables:
  Full of antioxidants and fiber. They help the body manage stress and inflammation.
• Omega 3 fats:
  Found in salmon, walnuts, flaxseeds, and chia seeds. These healthy fats help calm irritated skin.
• Probiotic-rich foods:
  Yogurt, kefir, sauerkraut, and kimchi can support gut health, which is linked to skin health in some studies.
• Zinc and vitamin A:
  Found in pumpkin seeds, shellfish, sweet potatoes, and spinach. These nutrients support skin repair and reduce irritation.

Things to remember

• One slice of pizza will not ruin your skin. What matters is your pattern over time.
• Everyone’s body is different. Keep a food and skin journal if you think something in your diet may be affecting your breakouts.
• You do not need to follow a strict diet. Start by adding more skin-friendly foods before you remove anything.

Talk to a provider before making big changes.
If you are thinking about changing your diet to help your acne, a dermatologist or dietitian can guide you through the safest and most effective approach.

For most people, diet is just one part of the full acne story.
Skincare, treatment, and consistent habits are just as important as what you eat.

Sources to learn more:
Mayo Clinic | National Institute of Health | Johns Hopkins