Acne-Causing Foods: Top 6 Foods to Avoid for Clear Skin

I know, I know: The *last* thing you want to hear is that your diet may be the root cause of your acne.

You are not alone, my friend. I, too, share the sentiment.

But after suffering from acne since the 6^th grade and trying nearly every skincare product under the sun, only to be out thousands of dollars and still without clear, glowing skin, I’ve finally conceded that diet is the last thing standing in my way.

Our skin is our largest organ, after all, and it directly reflects what’s going on inside our bodies.

In doing research for this post, I was truly shocked at how many articles – even written by dermatologists – maintain that diet does not cause acne.

Especially considering how much research is out there to prove otherwise.

Food does impact skin health, especially for those of us with acne-prone skin.

I personally have found dramatic improvement in my cystic, hormonal acne by changing my diet.

Related: I Drank Spearmint Tea Every Day for a Month for Acne

Do I need to cut out these acne-causing foods forever?

It depends.

I personally have found completely cutting out certain foods long-term to be detrimental to my mental health, which eventually led to me caving and eating any and everything in copious amounts. Which undid any progress I had made.

For that reason, I recommend doing a 30-day elimination trial, then reassessing.

This will allow your body to detox from all the inflammatory, acne-causing foods, as 4 weeks is usually long enough for all these foods (and their effects) to work their way through your system.

So for 30 days, do not consume any of these foods that can cause acne and see how your skin looks after.

It’s important to make sure you are not just removing foods, but also adding others back in their place. Otherwise, you’ll be left with nothing to eat, which will just end in you giving up.

I recommend taking thorough, close-up pictures and videos of your skin before you start and then again on day 30. This way you can compare apples to apples instead of just relying on your memory.

Chances are, you will notice significant changes. And you will probably still be torn between yummy inflammatory foods or clear skin.

I have found that if you prioritize eating nutritious, low glycemic, whole foods the majority of the time (80%), then eating the not-so-healthy foods on occasion (20%) is no longer (as) detrimental to your skin health.

Related: Skincare Habits That Are Making Your Acne Worse

Okay, now onto the foods that are contributing to your acne.

1. High Glycemic Foods

High glycemic foods have a significant impact on skin health and acne. Numerous studies have shown a correlation between acne and eating a high glycemic diet.

The glycemic index measures and rates the effect a specific amount of a food has on blood sugar compared with the same amount of pure glucose (sugar).

For example, food with a glycemic index of 95 acts like pure glucose, whereas a food with a glycemic index of 20 increases blood sugar only 20% as much as pure glucose.

High glycemic foods cause a quick spike in insulin and blood sugar (glucose), while low glycemic foods have a slower, smaller effect.

A rise in blood sugar leads to a rise in insulin, which leads to an increase in insulin growth factor 1 (IGF-1). High levels of IGF-1 have been shown to cause:

• An increase in inflammation and androgens (sex hormones), which increases sebum (oil) production
• Keratinocyte proliferation, a rapid increase in skin cells, leading to skin inflammation (acne)
• Sebocyte proliferation, a rapid increase in epithelial cells that produce sebum, leading to the formation of comedones (congested acne)

An increase in keratinocytes, as well as sebum, is the perfect storm for creating an environment where acne thrives.

For these reasons, high glycemic foods are the number one food group to avoid for clear skin.

High glycemic foods include:

• Refined sugars: White sugar, brown sugar, cane sugar, etc.
• Sugary drinks: Soda, juice with added sugar, energy drinks, etc.
• Processed foods: Lunch meat, sausages, crackers, chips, frozen dinners, cereal, ice cream, condiments, etc. Basically anything that is more than a couple ingredients.
• Fast food: McDonald’s, Burger King, In-N-Out, KFC, Taco Bell, pizza, etc.
• Fried foods: Similar to many fast-food options, anything that is fried, as the oil is highly inflammatory (as are the other ingredients).
• Baked goods: Pastries, cookies, muffins, cakes, white bread, etc.
• Refined grains: White rice, white flour, instant oatmeal, etc. These are grains that have been milled to remove the bran and germ so they are no longer whole grains.
• Starchy vegetables: Potatoes, corn, parsnips, etc. Starchy vegetables can still be eaten in moderation, as they contain vital nutrients, unlike the other high glycemic foods on this list.

Low glycemic foods to eat instead:

• Unrefined sugars: Maple syrup, honey, agave, coconut sugar, dates, fruit, etc.
• Whole foods: Fruits, vegetables, nuts, beans, eggs, fish, chicken, etc.
• Whole grains: Brown rice, whole wheat flour, wheat or sourdough bread, whole oats, quinoa, etc.

One of the main dietary offenders in acne are high glycemic foods, so reducing your consumption of them will go a long way in helping clear your acne naturally, while also supporting the rest of your body.

Related: 10 Delicious Protein-Packed Plant-Based Recipes for Lunch & Dinner

2. Inflammatory Oils

Vegetable oils high in omega-6 fatty acids are considered inflammatory oils, as excess amounts of omega-6s can cause oxidative stress, leading to inflammation.

This is because our bodies need a balanced amount of omega-3 fatty acids and omega-6 fatty acids, but omega-3 fatty acids are much harder to consume in sufficient quantities than omega-6’s.

Omega-6 fatty acids are abundant in our diets, especially when we consume a lot of inflammatory oils, so consuming less of them is important for a balance of omega-3 to omega-6 fatty acids.

Inflammatory oils include:

• Vegetable oil
• Canola oil
• Corn oil
• Cotton seed oil
• Grapeseed oil
• Palm oil
• Peanut oil
• Sunflower oil

These oils are found in most, if not all, of the high glycemic foods above, and are often used for cooking.

Anti-inflammatory oils include:

• Avocado oil
• Olive oil
• Flaxseed oil

In addition to consuming less (or completely avoiding) high glycemic foods to reduce your consumption of inflammatory oils, you can also swap your inflammatory vegetable oils for avocado or olive oil when cooking, as these contain more omega-9s than omega-6s and are less inflammatory.

3. Dairy

The studies analyzing the link between dairy and acne are few and far between. But of the ones that do exist, there is strong evidence to support the theory that dairy can cause acne.

Intake of any dairy – whole milk, low-fat/skim milk, full-fat dairy, yogurt, cheese, butter – regardless of amount or frequency, has been associated with higher likelihood of acne compared to no dairy intake.

Just like with high glycemic foods, dairy causes insulin to spike and increases inflammation, leading to excess sebum and skin cell production.

Of all the dairy products out there, cheese is the hardest one to replace with a non-dairy alternative. But if giving up cheese is the price to pay for clear skin, it’s worth it, my friend. @myself

4. Caffeine

Caffeine is a natural stimulant, meaning it increases activity in the brain and nervous system.

Stimulating the nervous system causes an increase in cortisol, which in excess, can cause an increase in oil production, puffy face, among many other things. AKA it can cause acne.

Around 90% of adults consume caffeine every day.

The average American drinks 3 cups of coffee every day, which is almost 300 mg of caffeine. Energy drinks contain, on average, 100-300 mg of caffeine per can. And many sodas contain caffeine as well.

5. Alcohol

Alcohol is a diuretic, meaning it increases urine production, which gets rid of excess water and salt. If you are not drinking adequate water along with the alcohol, this leads to dehydration, which causes your oil glands to produce more sebum to make up for the lack of water.

Alcohol also stimulates cortisol secretion and increases inflammation, which causes oxidative stress and can lead to acne.

By now, you should be noticing a theme here. Foods that increase blood sugar, cortisol, and inflammation lead to acne.

6. Foods You’re Sensitive To

Our bodies respond differently when we have a food allergy versus a food sensitivity versus a food intolerance. But one thing remains the same: they all lead to inflammation and set our immune systems into defense mode.

In some cases, our intestinal lining can become damaged, allowing partially digested food, toxins, and bugs to penetrate the tissues beneath and potentially enter the bloodstream.

This triggers inflammation and changes in the gut microbiota, leading to further inflammation and other health issues.

Gut microbiota (bacteria) themselves have also been shown to influence acne.

The main offenders to a damaged intestinal lining and unhealthy gut are a high glycemic diet, inflammatory oils, dairy, caffeine, and alcohol, but there can still be other foods that *you in particular* are sensitive/intolerant/allergic to that can be adding to it. Thus contributing to your acne.

Studies have shown that the most common food allergens linked to acne are:

• Barley and whole oats
• Beef
• Chicken
• Cow milk protein
• Eggs

Your primary care doctor can help you test for these things, or you can try most of them on your own via at-home food sensitivity testing and an elimination diet. You will probably need to see an allergist to determine food allergies.

Changing your diet is worth it.

The way I see it is we can choose to look at this as the end of the world, or we can simply choose to look at it as a blessing in disguise.

If your diet isn’t great, chances are there are other health issues plaguing you besides acne. Choosing to stop eating inflammatory foods that cause acne will not only help clear up your skin, but also help the rest of you feel truly good.

Just think of all the tears you’ve shed and money you’ve spent trying to get rid of acne.

Stay strong.