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You know that moment when you’re enjoying a greasy slice of pizza or devouring a chocolate bar, and a tiny voice in the back of your head whispers, “You’re gonna regret this”? Well, turns out that little voice might be onto something, lol.
Acne isn’t just about hormones or skipping your skincare routine (don’t worry, no judgment here!). Sometimes, it’s hiding in plain sight—on your plate.
Yep, the foods you eat could be the sneaky culprits behind those unwelcome breakouts. But don’t stress—i’m here to spill the tea (pun intended) on some surprising foods that might be making your skin freak out.
Curious? let’s find out all the foods that cause acne!
1. High-Glycemic Foods (The Sneaky Sugar Spikers)
After your genes and hormones, if there are foods disturbing your skin, it’s high-glycemic foods. They instantly spike your blood sugar levels that triggers your body to release more insulin, which furthermore can increase oil production and inflammation—two major acne triggers. 😬
Avoid These High-Glycemic Foods:
- White bread
- White rice
- Sugary cereals
- Pastries, cakes, and cookies
- Sodas and sugary drinks
- Potato chips and fries
Pro Tip: Craving cookies or fries? Opt for whole-grain snacks, baked sweet potatoes, quinoa, and fresh fruits instead. Instead of dry nuts, go for roasted fox nuts. They satisfy your cravings without wrecking your skin!
2. Dairy Products (Blame the Hormones)
Some studies suggest that dairy, particularly skim milk, may be linked to acne. Hormones and growth factors naturally found in milk may over-stimulate oil glands, clogging your pores.
Common Offenders:
- Milk (especially skim milk)
- Cheese
- Ice cream
- Yogurt (especially sugary ones)
If you’re a dairy lover but want to see if cutting it out improves your skin, try plant-based alternatives like almond, oat, or coconut milk. Bonus points if they’re unsweetened!
Nowadays, you can quite easily find coconut-milk yogurts and plant-based cheeses that taste just the same. Try them!
3. Sugar Bombs (Your Skin’s Worst Enemy)
We all love sugar, but it doesn’t love our skin! Rude, I know.e High sugar intake can cause inflammation, throw hormones out of balance, and lead to an extra oily complexion.
Watch Out For:
- Candy
- Milk chocolate
- Sweetened beverages
- Dessert bars
Swap milk chocolate for dark chocolate (70% cacao or higher). It’s lower in sugar and even has antioxidants that benefit your skin! Bonus win. 😉
4. Greasy & Fried Foods (Pore-Clogging Trouble)
You knew it was coming because how can we talk about acne without them. Greasy and fried foods ramp up oil production like crazy, leading to clogged pores and breakouts the very next day.
The Greasy Culprits:
- Fried chicken
- Fast food burgers
- Pizza
- Nuggets and fried snacks
Try roasting or air frying foods at home with healthy oils like olive oil or avocado oil. You get the crunch without the pore-clogging oils.
But if you’re willing to avoid them all together, next time try grilled chicken. They’re just as good and will definitely help with your protein intake. 😉
5. A Surprising Acne Culprit?! Seafood
This one might shock you. While seafood is packed with healthy nutrients, certain types—like shrimp, crab, and lobster—are high in iodine. When consumed frequently, excessive iodine can aggravate breakouts.
You must’ve noticed instant acne appearing the next day after having seafood, have you?
Iodine-Rich Seafood:
- Shrimp
- Crab
- Lobster
What to do instead? Balance is key. Enjoy these in moderation, and mix in other lean proteins like grilled chicken or plant-based options.
6. Processed & Fatty Meats (Not Just Bad for Your Heart)
Sausages, bacon, pepperoni—processed meats aren’t just bad for your health, they can be skin-sabotagers too! Preservatives, hormones, and inflammatory fats are not a good mix for acne-prone skin.
Choose lean, unprocessed meats or plant-based proteins like lentils and chickpeas.
7. Caffeine & Energy Drinks (Stress Hormone Spikes)
Love your morning latte? I do too, but too much caffeine rises up your cortisol (a.k.a. the stress hormone), which could trigger breakouts or make existing acne worse.
Oh yes, if you don’t already know, stress will always be one of the main reasons for your acne. So better keep it as low as you possibly can!
Beware Of:
- Coffee loaded with cream and sugar
- Energy drinks
- Sugary lattes and frappes
Instead, swap every other coffee for green tea or matcha. They’re lower in caffeine and packed with skin-saving antioxidants.
8. Alcohol (Dehydration = Dull Skin)
Alcohol (especially sugary cocktails and beer) dehydrates your skin, leaving it dull and more prone to breakouts. Pair that with liver stress, and it’s a recipe for unhappy skin.
Stick to lower-sugar options like dry wine or clear spirits with soda water, and always stay hydrated with plenty of water in between sips!
9. Other Potential Triggers
Some sneaky, lesser-known foods could also be contributing to your breakouts. Keep an eye on these if your skin is acting up:
- Whey protein powder (linked to insulin spike issues)
- Soy products (can cause imbalances in some due to phytoestrogens)
- Peanut butter (inflammatory for certain skin types)
- Shellfish (high iodine content can exacerbate acne for some people)
Introduce these items back into your diet one at a time and for one or two weeks to see how your skin reacts. Trial and error can help narrow down your skin’s specific triggers.
And what foods actually help with acne?
1. Start with Low Glycemic, Whole Foods
- Sweet potatoes
- Quinoa
- Brown rice and oats
- Whole grain bread
- Lentils and beans
Pro Tip: Swap typical breakfast cereals with steel-cut oats topped with chia seeds and fresh berries for a double-whammy of low GI and antioxidants.
2. Pile on the Leafy Greens & Cruciferous Veggies
Spinach might not sound exciting, but it’s basically a superpower for your skin. Greens like kale, arugula, cabbage broccoli, and cauliflower are loaded with antioxidants, fiber, and vitamins that support your liver (a key organ for detox!).
Pro Tip: Feeling fancy? Blend spinach and kale into a smoothie with green tea for an acne-fighting morning boost. (It’s tastier than it sounds, promise!)
3. Antioxidant-Rich Fruits (Keep It Moderately Sweet)
Antioxidants are your skin’s BFF. They fight inflammation, block free radicals, and repair damage—all critical for keeping acne at bay.
Add fruits that are high in antioxidants but go easy on super-sugary options if you’re acne-prone.
- Blueberries, strawberries, blackberries
- Cherries
- Pomegranate
- Kiwi
4. Healthy Fats for Smoother Skin
Inflammation is a major acne trigger, and healthy fats fight it like pros. Plus, these good fats keep your skin hydrated from the inside out, reducing redness and flaking.
- Avocados
- Fatty fish like salmon and mackerel
- Walnuts, almonds, chia seeds, flaxseeds
- Extra virgin olive oil
5. Zinc & Selenium-Rich Foods = Healing Power
Here’s the secret weapon you probably didn’t know about: Zinc. This mineral helps control oil production and speeds up the healing of acne scars. Pair it with selenium (found in Brazil nuts!) to supercharge your results.
- Pumpkin and sunflower seeds
- Eggs
- Cashews
- Brazil nuts (just 1-2 a day is enough!)
Pro Tip: Sneak zinc into your snacks—swap processed chips with a handful of roasted chickpeas or pumpkin seeds.
6. Detoxifying & Gut-Healing Superstars
Your gut and skin are besties. A healthy gut means reduced inflammation and better nutrient absorption, helping you win the war against acne from the inside.
- Spearmint tea (great for hormonal acne)
- Sauerkraut, kimchi, and yogurt with live cultures
- Bone broth
- Aloe vera juice
Pro Tip: Replace your morning coffee with spearmint tea to tackle hormonal breakouts and feel refreshed!
7. Hydration Heroes
Hydration is the name of the acne-free game! Dehydrated skin tries to compensate by producing more oil, which equals clogged pores. Fill your plate (and glass) with water-rich options.
- Cucumber
- Watermelon
- Herbal teas (like chamomile)
- Coconut water
Pro Tip: Add lemon slices and fresh cucumber to your water bottle for a refreshing, skin-clearing sip all day long.
8. Bonus Tip—Skin-Nourishing Protein
Protein supports collagen production, helping your skin recover faster from breakouts. Plus, it keeps you full longer, so you’re less likely to snack on sugary treats.
- Eggs
- Fish
- Lentils
- Chicken breast
- Plain Greek yogurt
Pro Tip: Bake salmon with a crust of chia seeds and almonds for the ultimate acne-fighting protein-packed dish.
Related articles to foods that cause acne
- This Skincare Routine for Hormonal Acne Healed My Skin in Just 30 Days—No BS!
- Tried Everything? Here’s How to Get Rid of Forehead Acne for Real
- I Swear by This the Ordinary Skincare Routine for Acne & It Has Changed My Skin!
- 12 Stupid Simple Things That Changed the Way I Look (No Crazy Diets or Intense Workouts Required)
