Feb 7, 2023
Categories: Lifestyle & Wellness, Skin Care
Acne is influenced by genetics, hormones and the environment, but the connection between diet and acne gets less attention. Dermatologists often suggest elimination diets to find foods that trigger breakouts. But can certain foods help prevent acne? Below we look at what research says about foods to eat and foods to avoid.
Food Groups to Enjoy
1. Omega-3 Fatty Acids
Omega-3s are healthy unsaturated fats that support the immune system. Good sources include fatty fish (salmon, mackerel, anchovies, trout), eggs, flaxseeds, walnuts, soybeans and tofu. Several studies link lower fish intake with more severe acne, while higher fish and seafood consumption has been tied to fewer symptoms like blackheads, papules, pustules and oily skin. Omega-3s have also been linked to reduced sebum production, which can help lower acne risk.
2. Vegetables & Grains: A Low GI Diet
The glycemic index (GI) ranks foods by how much they raise blood sugar. Many studies show that low-GI foods are associated with fewer breakouts and acne lesions. High-GI foods to avoid include potatoes, white bread, pasta, pretzels, dates and chips. According to the Mayo Clinic, low-GI options include:
– Rice: basmati, doongara, long grain, brown
– Vegetables: sweet potatoes, carrots, broccoli, zucchini, cauliflower, celery
– Most fruits: apples, strawberries, apricots
– Legumes: chickpeas, lentils, kidney beans
– Bran-based cereals: steel-cut oats
People on low-glycemic-load diets have shown significant improvement in acne after 12 weeks; one study even found smaller sebaceous glands in those following such a diet.
3. Complex Carbohydrates
Choosing low-GI foods rich in complex carbs may help lower acne risk. Examples include fruits and vegetables, nuts and whole grains. Studies suggest complex carbs can reduce acne lesions and also provide steadier energy. By contrast, high-GI simple carbs like pasta, white rice, white bread, sugar, soda and sweet biscuits can increase the chance of breakouts.
4. Probiotics
Probiotics are live bacteria and yeasts that support gut health. They help shape the immune response toward lower inflammation, which can be useful for inflammatory skin conditions like acne, rosacea or irritation from a damaged skin barrier. Harvard Health points to fermented foods as good probiotic sources, including:
Yogurt, kefir, kombucha, sauerkraut, pickles, miso, tempeh, kimchi, sourdough bread
5. Tea
Many herbal teas contain antioxidants and vitamins that may help clear skin. Matcha, turmeric, rooibos, spearmint and chamomile are all noted for skin benefits. In one study, nearly 80% of women aged 25–45 with acne who took a decaffeinated green tea extract saw skin improvement. Green tea has also been shown to reduce inflammatory lesions on the nose and chin.
Foods You May Want to Avoid for Acne
Everyone’s different, so talk with your doctor or dermatologist before making big diet changes. Still, research suggests caution with these items:
Alcohol
Alcohol doesn’t directly cause acne, but it can affect skin health and may worsen breakouts. As a diuretic, alcohol can lead to dehydration and dry, dull-looking skin. Sugary alcoholic drinks can be especially problematic because their high sugar and carbohydrate content can raise blood sugar and possibly aggravate acne.
Milk Products
Many studies link milk consumption to increased acne, though the exact reason isn’t clear. One theory is that hormones in animal milk can affect the body’s hormonal balance and trigger breakouts. Some research recommends limiting or avoiding milk, milk protein supplements and other dairy products for people with acne. Skim milk has been singled out in some studies for potentially causing closed comedones. On the other hand, fermented dairy like kefir or buttermilk may help because they contain beneficial bacteria that could reduce inflammation and sebum production.
Chocolate
Diet plays a role in breakouts, and chocolate is only part of the picture. Diets high in sugar, refined carbs and fat—foods that raise the glycemic load—have been linked to acne. Several studies have found a link between chocolate and more acne lesions, with some showing an increase within 48 hours of consumption. More research is needed, but reducing sugary, high-GI foods may help.
Were you surprised by the foods science links to acne? Tell us in the comments or on social media which foods you avoid or include to keep your skin clearer.