Can acne be caused by your diet?

Published: September 2021

Last Reviewed: September 2025

Acne is a common dermatological condition that can affect people at any age. It occurs when pores become blocked with excess sebum, dead skin cells, and sometimes bacteria, leading to inflammation and visible blemishes. Hormonal changes, genetics, and environmental factors are known contributors, while the influence of diet remains an area of ongoing research.

Although diet is not the sole cause of acne, evidence suggests that certain dietary habits may affect the frequency and severity of breakouts in some individuals. Understanding these connections can help those with blemish-prone skin make informed lifestyle choices and support overall skin health.

While diet alone does not cause acne, certain foods can influence the internal processes that contribute to breakouts. Understanding how nutrition affects hormones, sebum production, and inflammation can help support clearer, healthier skin.

High-GI foods, such as white bread, rice, pastries, and sugary drinks, can rapidly raise blood sugar. This triggers insulin and IGF-1 production, which can increase androgen activity. In turn, excess sebum may form, clogging pores and creating an environment for acne-causing bacteria. 

Some studies¹ have shown that populations consuming diets low in high GI foods experience fewer acne cases compared with populations following a typical Western diet (generally high GI), which tends to be rich in refined carbohydrates. Replacing refined carbohydrates with low GI alternatives, such as oats, lentils, beans, and wholegrains, can help maintain more stable blood sugar levels and therefore may reduce acne severity in susceptible individuals.

Inflammation is a key component of acne, and certain foods can amplify this process. Diets high in refined sugar, processed snacks, and unhealthy fats may promote low-grade systemic inflammation, which can manifest in the skin. When inflammatory pathways are activated internally, acne lesions may appear redder, more pronounced, and more persistent.

In contrast, anti-inflammatory foods, such as those rich in omega-3 fatty acids, antioxidants, and fibre, help regulate the body’s immune response. By moderating the inflammation systemically, these foods may indirectly support clearer skin.

The relationship between dairy consumption and acne remains debated. Some studies² suggest that milk, particularly skimmed milk, may be linked to a higher prevalence of acne. One theory is that the natural hormones present in milk, or additional hormones sometimes used in dairy production, may influence levels of insulin and androgens. These hormones can increase sebum production, potentially worsening acne.

It is important to stress that this effect is not universal. Many people consume dairy without noticing any change in their skin. If a connection is suspected, reducing dairy intake or trialling plant-based alternatives such as oat, soy, or almond milk can be a sensible step. Yoghurt and cheese, for example, have not shown the same strong associations with acne in available research.

Whey protein, a by-product of milk commonly found in protein supplements, may have similar effects on insulin and sebum production. Individuals who notice acne flare-ups after consuming whey protein could consider alternative protein sources as part of a balanced diet.

Nutrition for acne-prone skin should not only focus on reducing potential triggers but also on incorporating foods that provide protective benefits. A diet rich in vitamins, minerals, and essential fatty acids supports overall skin health and may help reduce the severity of blemishes.

• Omega-3 fatty acids: found in oily fish such as salmon, sardines, and mackerel, as well as chia seeds, flaxseeds, and walnuts, help regulate inflammation. 
• Antioxidant-rich foods: Dark berries, spinach, kale, sweet potatoes, carrots, and avocados provide vitamins A, C, and E, which protect against oxidative stress and support the skin barrier.
• Zinc: Present in legumes, nuts, seeds, wholegrains, and lean meats, zinc plays a role in immune function and has been shown to reduce inflammation and inhibit the growth of acne-causing bacteria.
• Fibre: High-fibre foods such as wholegrains, beans, and lentils help stabilise blood sugar levels, reducing the insulin spikes that can worsen acne.
• Probiotics: Found in fermented foods like yoghurt, kefir, sauerkraut, and kimchi, probiotics may support gut health and reduce inflammation, though more research is needed.

Because diet is a popular topic in discussions about acne, several myths persist. Clarifying these misconceptions can help reduce unnecessary anxiety and promote a more balanced approach:

• Greasy food causes acne: Oils from food do not directly transfer to the skin. The real issue lies in nutrient-poor diets and food choices that may promote inflammation.
• Chocolate is always a trigger: Cocoa itself has not been proven to cause acne. Milk chocolate, which contains sugar and dairy, may aggravate acne for some individuals. Opting for dark chocolate with lower sugar content is less likely to have this effect.
• Gluten is harmful to the skin: Unless a person has coeliac disease or gluten sensitivity, there is no evidence linking gluten to acne.
• Dairy must always be avoided: Dairy does not affect everyone equally. Some may benefit from reducing intake, while others will see no change in their skin.

Dietary adjustments for acne-prone skin should focus on adding foods that support skin health rather than relying on extreme restriction. Eliminating entire food groups without medical guidance can lead to nutrient deficiencies and increase stress around eating. Instead, dermatologists recommend moderation, variety, and an emphasis on whole, nutrient-dense foods that may help support clearer, healthier skin. 

For those curious about how diet affects their skin, keeping a food and skin diary can be a useful tool. Documenting meals alongside daily skin observations over several weeks may help identify whether certain foods correlate with flare-ups, supporting informed, balanced choices without unnecessary restriction.

Dietary changes alone are rarely sufficient to manage acne effectively. Evidence-based skincare remains essential to control breakouts and support long-term skin health. 

Eucerin DERMOPURE CLINICAL range is recommended by dermatologists and targets the main causes of blemish-prone skin, including micro-inflammation, excess sebum, clogged pores, and bacterial growth. The formulas combine Licochalcone A to soothe irritation, Salicylic Acid to reduce blemishes, and sebum-regulating technology to help prevent future breakouts.

• DERMOPURE CLINICAL Purifying Cleanser: Gently cleanses the skin, removing impurities, excess oil, and bacteria.
• DERMOPURE CLINICAL Purifying Toner: Removes blackheads and refines skin texture with gentle Dermo-Acids (AHA, BHA, PHA), without drying.
• DERMOPURE CLINICAL Triple Action: Reduces blemishes and post-acne marks while helping to prevent new breakouts.
• DERMOPURE CLINICAL Mat Fluid: Hydrates while providing a long-lasting mattifying finish, helping the skin look clearer and more even.

Acne is a multifactorial condition influenced by genetics, hormones, environment, and lifestyle. While diet is not the sole cause, evidence indicates it can play a role in acne severity. High glycaemic foods and, in some individuals, dairy may contribute to breakouts, while diets rich in antioxidants, omega-3 fatty acids, zinc, and fibre may help support healthier skin.
 
The key message is balance: avoid unnecessary restrictions and instead focus on variety and moderation. When combined with a consistent, dermatologist-approved skincare routine, such as the Eucerin DERMOPURE CLINICAL range, this holistic approach can help support the management of acne-prone skin.

1. Cordain, L.; Lindeberg, S.; Hurtado, M.; et al. Acne vulgaris: a disease of Western civilization. Arch. Derm. 2002, 138, 1584-1590.
2. Dai, R.; Hua, W.; Chen, W.; Xiong, L.; Li, L. The Effect of Milk Consumption on Acne: A Meta-Analysis of Observational Studies. J. Eur. Acad. Dermatol. Venereol. 2018, 32 (12), 2244–2253.