Can your diet cause acne?
Firstly, let’s get one thing straight - there is no miracle diet for acne. Despite what you might see on Instagram or TikTok, there’s no magic diet that will cure your acne. If there was, we would all be on it!
That being said, studies have shown there some foods in particular are potential causes of acne. It’s worth having a look at your diet to see if any of these foods could be contributing to your acne. Luckily, cutting out these foods is probably good for your health in general, so you’ll get double the benefit by trying to cut them out.
There are three main categories of foods that could contribute or worsen your acne. These are:
High Glycemic Index (GI) Foods
Sugary Foods
Dairy Products
High GI Foods:
Most people have heard that we should avoid too many high GI foods for our general health and for weight loss. However people usually don’t know studies have shown that people who eat a diet with a lot of high GI foods have more pimples than those who don’t.
High GI foods are quickly digested and absorbed by the body, leading to a rapid spike in blood sugar levels. Examples of high GI foods include white bread, rice, and pasta, as well as sugary snacks and drinks.
It’s important to note that the studies show an association, not necessarily a causation. This means we don’t know whether it’s the high GI foods causing the acne, or if there’s some other reason for the correlation (for example, maybe people with acne feel worse about themselves and this leads them to eat more sugary foods).
Nonetheless, reducing high GI foods generally means you’ll be eating less processed foods, so it’s a win-win either way.
Sugary Foods:
Sugary foods have also been linked to acne. One theory is that consuming large amounts of sugar can cause a spike in insulin, that can cause increased inflammation in the body. This in turn can contribute to the development or worsening of acne. (This might be the same causal pathway for high GI foods).
Furthermore, increased insulin levels in the body can lead to an increase in androgen hormones (these are the typically male hormones, however women still have a certain amount of these as normal). We know that androgen hormones can contribute to oily skin and cause acne, so this may be another reason sugary foods might indirectly contribute.
As an aside - some women do suffer from hormonal imbalances that can contribute to acne. If you think that applies to you, it’s important to speak to a dermatologist who can investigate the underlying cause and then provide treatments for that cause.
Dairy Products:
Some studies have found a link between dairy products and acne, particularly in those that have a Western diet. Dairy products can also increase insulin levels in the body, which as we mentioned earlier, can lead to an increase in androgen hormones that contribute to acne. Overconsumption of milk can also have similar consequences to a high GI meal.
One of the common dairy products people don’t think about is protein shakes. Most protein shakes are “whey protein”, i.e. made from milk. We’ve found there is a group of people who have quite healthy diets without too many sugary or high GI foods, but who tend to drink a lot of protein shakes. In these people, it may be that the protein shakes are contributing to their acne. If that’s you, consider swapping to a non-dairy alternative for your protein shakes. There are many vegan options these days, and it’s worth trying an alternative to see if that helps your acne.
While the evidence linking these foods to acne is fairly limited, it may be worth considering slight changes to your diet if you’re struggling with your acne. In particular, make changes that are also generally good for your health:
Incorporate more whole grains, fruits and vegetables into your diet
Reduce intake of sugary foods and drinks
Swap our sugary snacks for healthier alternatives like fruit
Drink water instead of juices and soft drinks
Try using non-dairy alternatives like oat milk or soy milk
In addition to making dietary changes, it's also important to practice good skin care and to seek dermatologist treatment if your acne is severe or persistent. Remember that diet only plays a minor role in acne, so if these changes don’t fully resolve your acne - please see your doctor to explore other treatment options!
References:
Heng, A.H.S., Chew, F.T. Systematic review of the epidemiology of acne vulgaris. Sci Rep 10, 5754 (2020). https://doi.org/10.1038/s41598-020-62715-3
Penso L, Touvier M, Deschasaux M, et al. Association Between Adult Acne and Dietary Behaviors: Findings From the NutriNet-Santé Prospective Cohort Study. JAMA Dermatol. 2020;156(8):854–862. doi:10.1001/jamadermatol.2020.1602
Meixiong, J, Ricco, C., Vasavda, C., Ho, BK. Diet and acne: A systematic review, JAAD International, Volume 7, 2022, Pages 95-112, https://doi.org/10.1016/j.jdin.2022.02.012.
