Acne. It’s one of those things that almost everyone deals with at some point—especially during the teenage years. In fact, around 85% of people aged 12–25 experience it at some point. But despite how common it is, figuring out how to treat it can feel like navigating a maze. Topical creams, cleansers, antibiotics, supplements… the options are endless – and often pricey.
But what if the secret to clearer skin lies not in your bathroom cabinet but in your fridge? Let’s dive into the connection between diet and acne, and explore whether ditching certain everyday foods could help you glow from the inside out.
Next, check out how to eat your way to fabulous skin, find out how to stop spending money on collagen supplements and 10 cheap ways to get enough fibre.
What is acne?
Acne isn’t just about having a few spots – it’s a medical condition. It happens when your pores and hair follicles get clogged with oil and dead skin cells, leading to inflammation, excess oil production, bacteria buildup and breakouts.
It can show up as:
- Blackheads and whiteheads
- Red bumps (papules)
- Pimples
- Painful cysts
And it doesn’t just affect your face, your chest, back, and shoulders can be affected too. Acne can linger for weeks or months, with the risk of scarring and pigmentation and it’s not just skin-deep – it can really impact your confidence and mental health.
Common triggers include:
- Hormonal changes (puberty, periods, pregnancy)
- Excess oil production
- Dead skin cell buildup
- Bacteria in pores
- Diet (especially dairy and sugary foods)
- Stress
- Certain medications
- Heavy makeup or skincare
- Genetics
How does diet affect acne?
Growing research shows that diet can influence the severity and frequency of acne. It’s important to distinguish between foods that trigger or worsen symptoms and those that cause acne outright – because the root causes are usually internal (genetics, hormones, some medications), but diet can act as a powerful external factor.
What the research says
Research has shown that diets high in sugar, fried foods and dairy are linked to more acne than those following a more whole foods diet. A study showed a clear connection between dairy consumption and acne, particularly with milk. The researchers concluded that individuals who consumed dairy were more likely to experience acne than those who didn’t.
While dairy often takes the spotlight, it’s worth noting that high-glycemic foods like white bread and sugary snacks can spike blood sugar levels quickly. This can lead to increased production of insulin-like growth factor 1 (IGF-1), a hormone that stimulates oil glands and contributes to inflammation – two key players in acne development
Foods that may worsen acne symptoms
- Fizzy drinks, sweets, pastries
- White bread and refined carbs
- Fast food and fried snacks
- Milk and some dairy products
- Milk chocolate
Foods that may help calm your skin
- Wholegrains, legumes, and vegetables (these are low-GI)
- Omega-3 rich foods such as salmon, flaxseeds, walnuts
- Antioxidant-rich fruits like berries and citrus
- Zinc-containing foods such as pumpkin seeds and chickpeas
- Probiotic foods like yogurt, kefir and fermented vegetables
Can supplements help acne?
Healthy skin starts from within and certain vitamins can give your complexion a boost. These nutrients help with everything from collagen production to protecting against environmental damage. Here are some of the most important ones:
Vitamin A: Helps skin renew and repair. It helps maintain the integrity of the skin barrier and can reduce the appearance of fine lines. Found in foods like sweet potatoes, carrots, and spinach. Learn more about vitamin A.
Vitamin C: A powerful antioxidant that supports collagen synthesis and helps heal blemishes. It’s found in citrus fruits, berries, broccoli and peppers. Explore vitamin C-rich foods.
Vitamin E: Known for its ability to protect skin from UV damage and keep it soft and supple. It’s abundant in nuts, seeds and plant oils. Read more about vitamin E.
Vitamin K: Supports wound healing and may help reduce dark circles. It’s found in leafy greens like kale and spinach. Discover more vitamin K benefits.
Biotin (Vitamin B7): Helps maintain healthy skin, hair and nails by supporting keratin production. Eggs, nuts and seeds are good sources. See our review of the best biotin supplements.
When should you see a doctor?
If your acne is more than just a few spots or if it’s affecting your confidence it’s worth chatting with a GP or dermatologist.
You should seek help if:
- You have painful cysts or nodules
- Over-the-counter treatments aren’t working
- You’re dealing with scarring or pigmentation
- Acne is causing emotional distress
- You’re pregnant or breastfeeding and need safe options
Medical treatments for acne aim to reduce oil production, inflammation and bacterial growth. Here are some commonly prescribed options:
- Topical retinoids: Help unclog pores and promote skin renewal
- Topical antibiotics: Reduce bacteria and inflammation
- Oral antibiotics: Used for moderate to severe acne
- Hormonal treatments (for women): Help regulate hormones that trigger acne
So, can diet improve acne?
Acne is complicated and there’s no magic cure. But if you’ve tried everything and still feel stuck, looking at your diet might be the missing piece. For some people, cutting out dairy can lead to noticeable improvements.
It’s not guaranteed, and more research is needed, but the evidence so far is promising. And in a world full of expensive creams and confusing advice, making a few simple changes to your plate might just be the most empowering step you can take.
Now try…
What is psoriasis?
6 benefits of castor oil and how to use it
What is a low-GI diet?
Low-GI breakfast recipes
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
