Can the food you eat really influence your acne? For years, dermatologists said diet played no role at all. Today, research suggests that what you eat can indeed affect your skin — for better and for worse.
The Diet-Acne Connection
Studies have shown that refined carbohydrates and sugar can contribute to acne. High-glycemic foods raise blood sugar quickly, triggering a surge of insulin and hormones that may stimulate oil production in the skin. More sebum means more blocked pores — and more breakouts.
Research also suggests that the less fresh fruit and vegetables people eat, the more likely they are to experience acne. Nutrients from produce support skin repair, calm inflammation and help keep the skin barrier strong.
Foods That May Worsen Acne
- Refined carbohydrates such as white bread and pastries
- Sugary drinks and sweets
- Highly processed fast food
- Excessive dairy for some people
Foods That Support Clear Skin
- Fresh fruits and vegetables rich in antioxidants
- Whole grains instead of refined grains
- Fish, nuts and seeds providing omega-3 fatty acids
- Plenty of water — at least eight glasses a day
Practical Tips for an Acne-Friendly Diet
- Replace fizzy drinks and sugary snacks with water, fruit, nuts and seeds.
- Build every meal around vegetables and whole grains.
- Eat fresh fruit between meals instead of processed snacks.
- Consider a vitamin supplement if your diet may be lacking — see our guide to vitamins that aid in the cure of acne.
Diet alone will not cure acne, but combined with the right acne treatments and a consistent skin care routine, it forms a solid clear-skin plan. For a deeper look at this topic, read Diet and Acne, Acne Dietary Treatment, or learn why the less you eat fruits and vegetables, the more acne you may get.