How Diet Affects Acne: Foods That Trigger Breakouts and What to Eat Instead

It’s long been known that the food we eat can impact not only our overall health but also the condition of our skin. In an episode of the “ZOE” science and nutrition podcast, dermatologist and acne specialist Dr. Justine Kluk explains that while often associated with adolescence, acne can appear later in life due to hormonal changes or poor diet.

Dr. Kluk emphasized that diets with a high glycemic load — rich in refined carbohydrates like white bread, pasta, and potatoes, can trigger blood sugar spikes and hormone surges. “What lies at the root of acne,” she explained, “is increased oil production in the skin and clogged pores, where dead skin cells trap oil. Bacteria feed on this and cause inflammation. Androgenic hormones, like testosterone, can further boost oil production and pore blockage. We can draw a clear connection between food and acne. When we eat sugary or refined-carb-heavy foods, blood sugar rises, insulin increases, and this stimulates the production of androgen hormones.”

Dr. Kluk points out a strong link between sugar, dairy products, and the emergence of new breakouts. However, she reassures listeners that it’s possible to reduce refined carbohydrate intake without completely cutting them out of your diet. “You can switch out white bread, white rice, or regular pasta,” she says. “There’s no need to overhaul your entire lifestyle.”

Instead, she recommends incorporating more proteins, healthy fats, and fiber into your daily meals to help blunt the blood sugar response. “The key word here is balance,” she stresses. “Meals should be rich in vegetables, herbs, fruits, nuts, beans, and whole grains, with smaller portions of dairy, meat, fish, and eggs.”

According to various studies, other foods that may contribute to acne include:

• Milk (even low-fat varieties)

• Sugary and carbonated drinks

• Pizza

• Mayonnaise

• Fast food

• High meat consumption

• Alcohol

• Energy drinks

Practical Tips for Preventing Acne and Maintaining Clear Skin

To help prevent breakouts and maintain healthy skin, Dr. Kluk recommends the following:

• Use non-comedogenic moisturizer – Look for formulas without fragrance or artificial coloring.

• Avoid oil-based makeup or skincare products – These can clog pores and worsen acne.

• Wash your face no more than twice a day – Use lukewarm water and gentle cleansers like baby soap or soap-free facial washes.

• Don’t scrub aggressively – Harsh rubbing can irritate the skin and make acne worse.

• Avoid popping pimples or picking at your skin – This can lead to secondary infections and permanent scarring.

A healthy diet and mindful skincare routine can make a significant difference in acne prevention and skin health. While hormonal and genetic factors do play a role, your daily food choices and habits matter more than you think.