Diet and Acne: What is the link?
The famous question - is there a link between what you eat and acne severity? This is a question that to this day continues to be dismissed based on outdated research. The emerging research over the past decade is now telling us a NEW story - there is a strong link between what you eat, your acne and overall skin health.
The Truth About Sugar and Acne: How the Research Got It Wrong
One of the most well-known studies on diet and acne took place in the 1960s. That study is about 65 years old and a lot has changed since then. Participants were split into two groups: one consuming chocolate bars, the other eating similar bars without chocolate. After four weeks, there was no significant difference in acne between the groups, leading researchers to conclude that chocolate does not contribute to breakouts.
But here’s the big flaw: both groups were still consuming processed, high-sugar foods. The real issue was not actually the chocolate, but it was the sugar and trans fat. We now have compelling evidence that diets high in refined sugars and processed carbohydrates do in fact trigger acne. These foods cause rapid spikes in blood sugar, leading to increased levels of insulin and inflammation. Insulin spikes and inflammation are two factors that can drive acne.
Can Changing Your Diet Improve Acne?
For some, dietary changes can significantly improve overall skin health. Research shows that reducing high-glycemic foods — those that rapidly elevate blood sugar (insulin spike) and inflammation — can lead to fewer breakouts, reduced inflammation, and even potentially help reduce oil gland production of the skin. One randomized controlled trial (RCT) placed acne patients on a low-glycemic diet and compared them to those consuming high-glycemic foods. After a 12-week period, those on the low-glycemic diet saw a dramatic improvement in their acne. Skin biopsies also confirmed reduced inflammation and decreased oil gland size. This is significant.
Dairy and Acne: What You Need to Know
While the link between dairy and acne is not as strong as the sugar-acne connection, it is still worth considering. Milk naturally contains growth hormones, even in organic, hormone-free varieties, and these may contribute to breakouts in some individuals (BUT not everyone). Dairy can cause upset, sometimes in a very subtle way, particularly in those with lactose intolerance or a sensitivity to casein or whey proteins. Common symptoms of a dairy intolerance can include bloating, gas, diarrhea, constipation, and nausea. Beyond digestive discomfort, dairy sensitivity can contribute to systemic inflammation, which may present as skin issues such as acne or can present as brain fog or even joint pain/swelling. Whey protein specifically, a common ingredient in protein powders, has a known link to acne. In one report, five teenagers developed moderate to severe acne after starting whey protein supplements. When four of them stopped consuming whey, their acne cleared completely. If you are seeing no improvements in your acne, your protein powder is something to investigate.
From a skin-gut connection perspective, dairy intolerance can disrupt gut microbiome balance, leading to increased intestinal permeability (leaky gut), which may trigger inflammatory responses throughout the body—including the skin. This inflammation can exacerbate acne by increasing oil production, altering sebum composition, and potentially driving insulin-like growth factor 1 (IGF-1) activity, a known acne trigger. For some, reducing or eliminating dairy may lead to clearer skin and improved digestion, while others may tolerate moderate amounts without issue.
Anti-Inflammatory Foods for Clearer Skin
Acne is an inflammatory condition - so it makes sense that reducing inflammation through diet may help. While more research is needed, incorporating anti-inflammatory foods can provide additional skin benefits. These include:
- Omega-3 fatty acids (found in salmon, sardines, flaxseeds, and walnuts)
- Antioxidant-rich fruits and vegetables (such as berries, leafy greens, and bell peppers)
- Fibre & protein rich foods to help regulate blood sugar levels
How to Adjust Your Diet for Clearer Skin
As a naturopathic doctor, I see firsthand how nutrition plays a crucial role in skin health. While there is no one-size-fits-all approach, small dietary adjustments can have a profound impact on inflammation, skin healing, and reducing ongoing breakouts. Many people focus solely on topical treatments, but what you put into your body is just as important as what you put on your skin. If breakouts persist despite a good skincare routine, nutrition may be part of the missing link.
Acne is often a sign of internal inflammation, gut imbalances, or blood sugar dysregulation, all of which can be addressed through diet. Making small, sustainable changes over time can reduce breakouts, improve skin barrier function, and support overall skin healing.
If you’re struggling with acne, consider making the following dietary changes for at least 8–12 weeks:
- Reduce high-glycemic foods: Blood sugar spikes can increase inflammation and oil production. Cut back on sugar-laden snacks, soda, white bread, and refined grains. Instead, opt for whole grains, fibre-rich foods, and protein-based meals to keep blood sugar stable.
- Limit/reduce dairy consuption: If you suspect dairy may be a trigger, try eliminating it for a few months and monitor your skin’s response. Some individuals find that switching to goat or sheep’s milk is more tolerable than cow’s milk.
- Avoid whey protein: If you use protein supplements, consider switching to plant-based options like pea or hemp protein, OR a beef/paleo protein powder, as whey can increase insulin-like growth factor 1 (IGF-1), which is linked to acne.
- Increase anti-inflammatory foods: Support skin health by eating more omega-3-rich foods (salmon, flaxseeds, walnuts), antioxidant-rich vegetables (leafy greens, berries, sweet potatoes), and gut-friendly fermented foods (kimchi, sauerkraut, yogurt if tolerated).
- Hydrate & support detoxification: Drink at least 2–3 litres of water daily and include foods that support liver detoxification, such as cruciferous vegetables (broccoli, cauliflower, Brussels sprouts) and herbs like turmeric and dandelion root. Consider adding in herbal teas for extra support. My top 7 herbal teas for acne can be found here.
- Personalize your approach: Nutrition is foundational, but every individual’s triggers are different. Some may react to gluten, soy, eggs, or processed oils, while others may need to focus more on gut healing and stress reduction.
The key is balance — small, mindful changes over time can lead to significant improvements. While diet alone may not be the sole solution, pairing proper nutrition with a strategic skincare routine, stress management, digestion/gut support and lifestyle changes can create lasting results for clear, healthy skin.
If you are not sure where to start — I've got you, start with my free guide — Eating for your Skin Health Guide. This offers a 3-day meal plan and grocery shopping list to help get you started in elevating your skin health today!
If you're dealing with persistent acne, and you are fed up, frustrated and ready to take control again — CLICK HERE so we can develop a personalized approach to help you achieve your skin goals.
