<img src="https://images.immediate.co.uk/production/volatile/sites/30/2024/08/Acne440-e742e95.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/08/Acne440-e742e95.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2024/08/Acne440-e742e95.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-899678 alignnone size-landscape_thumbnail" alt="A young girl with spots on her face holding a chocolate bar" title="Can diet cause acne?" /> <p class="p3">Commonly associated with adolescent skin, acne can be <a href="https://pubmed.ncbi.nlm.nih.gov/38270258/" target="_blank" rel="noopener"><span class="s1">experienced in your twenties, thirties and beyond</span></a>. Caused by a combination of factors, including hormone levels and genes, diet is also a frequently cited trigger. We look at what’s behind the ‘diet causes acne’ theory and whether this blame is well founded.</p>
<p class="p3"><strong>Next, discover <a href="/howto/guide/how-eat-great-skin-digestion" target="_blank" rel="noopener"><span class="s1">how gut health affects skin</span></a>, how <a href="/howto/guide/eating-great-skin-dietary-fats" target="_blank" rel="noopener"><span class="s1">dietary fats can improve your skin</span></a> and our review of the <a href="/review/best-collagen-supplements-tried-and-tested" target="_blank" rel="noopener"><span class="s1">best collagen supplements</span></a>.</strong></p>
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<img class="wp-image-899681 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/08/Acne700-ba0c98f.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="A young girl looking at her face in the mirror" title="Can diet cause acne?">
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<h2 class="p3">What is acne?</h2>
<p class="p3"><a href="https://www.nhs.uk/conditions/acne/" target="_blank" rel="noopener"><span class="s1">Acne vulgaris</span></a> (acne) is an inflammatory skin condition that occurs when the pores at hair follicles become blocked. The blockage is caused by excess sebum (oil) and sticky dead skin cells that clump together due to an over production of the skin protein, keratin. This blockage causes a spot and it is when this blemish becomes infected by normally harmless skin bacteria, that an inflammatory process occurs and acne develops.</p>
<h2 class="p3">What causes acne?</h2>
<p class="p3">Sadly, there’s not one thing or one trigger that makes you prone to a breakout. Acne is caused by a <a href="https://pubmed.ncbi.nlm.nih.gov/32748305/" target="_blank" rel="noopener"><span class="s1">number of different factors</span></a> that influence the production of oil and skin cells and as a result lead to the blocked pores and the inflammation that follows. Examples of these include:</p>
<ul>
<li class="p3">Your hormones – especially those referred to as androgens, such as testosterone and dihydrotestosterone (DHT) – these bind to receptors in the skin and stimulate the oil glands to produce more oil. Both males and females have androgen hormones and it’s the ratio of these relative to other hormones that influences acne breakouts, most notably at key life stages such as <a href="https://pubmed.ncbi.nlm.nih.gov/12758231/" target="_blank" rel="noopener"><span class="s1">puberty</span></a> and <span class="s1"><span class="s1"><a href="https://pubmed.ncbi.nlm.nih.gov/31754313/" target="_blank" rel="noopener">peri-menopause</a>.</span></span></li>
<li class="p3">A medical condition – an example being <a href="/howto/guide/pcos-is-there-a-role-for-diet-and-lifestyle" target="_blank" rel="noopener"><span class="s1">polycystic ovarian syndrome (PCOS)</span></a>, which involves an excess of androgenic hormones.</li>
<li class="p3">Your genes – it is possible to <a href="https://pubmed.ncbi.nlm.nih.gov/16484821/" target="_blank" rel="noopener"><span class="s1">inherit a predisposition</span></a> to acne, this may be a hormonal condition or the tendency to react more acutely to a bacterial infection. Your genes may also influence the amount of keratin you produce and how active your oil glands are.</li>
<li class="p3">Certain prescribed medications – these include <a href="https://pubmed.ncbi.nlm.nih.gov/28274352/" target="_blank" rel="noopener"><span class="s1">steroids</span></a>, the mood stabiliser <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3832562/" target="_blank" rel="noopener"><span class="s1">lithium</span></a>, some <a href="https://pubmed.ncbi.nlm.nih.gov/34052629/#:~:text=Conclusion%3A%20Antiseizure%20medications%20may%20be,%2C%20acne%2C%20and%20gingival%20hyperplasia" target="_blank" rel="noopener"><span class="s1">anti-epileptic medication</span></a> and the <a href="https://pubmed.ncbi.nlm.nih.gov/2974837/#:~:text=Melasma%2C%20a%20dark%20brown%20hyperpigmentation,to%20eruptions%20of%20acne%20vulgaris" target="_blank" rel="noopener"><span class="s1">progestogen-only contraceptive pill</span></a>.</li>
<li class="p3">Pollution – <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5446966/" target="_blank" rel="noopener"><span class="s1">environmental factors</span></a> such as living in an area with poor air quality may aggravate already irritated skin.</li>
<li class="p3">Other potential triggers include stress, lack of sleep, smoking, age, your skincare routine and the products you use.</li>
</ul>
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<img class="wp-image-899682 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/08/Acne2700-be57c58.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="A young girl with a face mask eating a pizza" title="Can diet cause acne?">
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<h2 class="p3"><b>Can certain foods lead to acne?</b></h2>
<p class="p3">Although diet is commonly blamed for skin blemishes and acne, the <a href="https://www.acnesupport.org.uk/cause/diet/" target="_blank" rel="noopener"><span class="s1">British Dermatology Association</span></a> say there is not enough research to prove a direct link between diet and acne. However, anecdotal reports and observational studies suggest that, for some people, certain foods may aggravate their condition.</p>
<p class="p3">The most common include:</p>
<h3 class="p3">Sugar</h3>
<p class="p3">Foods that increase blood sugar levels, often referred to as <span class="s1"><a href="/howto/guide/spotlight-low-gi" target="_blank" rel="noopener">high glycaemic index (GI)</a> foods</span>, like refined sugar and white carbs appear, for some people, <a href="https://pubmed.ncbi.nlm.nih.gov/35373155/" target="_blank" rel="noopener"><span class="s1">to act as a trigger</span></a>. This is because these foods spike insulin, the hormone that manages blood sugar, and as a result triggers another hormone called <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5318522/" target="_blank" rel="noopener"><span class="s1">insulin-like growth factor (IGF1</span>)</a>, this increases the effects of androgen hormones on the size and activity of oil glands.</p>
<h3 class="p3">Dairy</h3>
<p class="p3">Some <a href="https://pubmed.ncbi.nlm.nih.gov/30096883/" target="_blank" rel="noopener"><span class="s1">studies</span></a> suggest consuming milk may trigger acne, but to date this hasn’t been studied in depth and it may not be relevant for all acne sufferers. Furthermore, dairy foods other than milk, such as <a href="https://pubmed.ncbi.nlm.nih.gov/29778512/" target="_blank" rel="noopener"><span class="s1">cheese and yogurt</span></a>, may not have such an acne-promoting effect. One reason for this may be the lower GI of cheese and yogurt, coupled with the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7847434/" target="_blank" rel="noopener"><span class="s1">lower whey content</span></a> of cheese. Whey is a protein found in the liquid part of dairy and appears to be partly responsible for dairy’s effect on insulin levels.</p>
<h3 class="p3">Fats</h3>
<p class="p3">Western diets tend to be disproportionately skewed towards higher levels of saturated fats, trans fats and <a href="/howto/guide/eating-great-skin-dietary-fats" target="_blank" rel="noopener"><span class="s1">omega-6 fatty acids</span></a>, while levels of omega-3 fats found in oily fish, nuts and seeds are typically low. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4507494/" target="_blank" rel="noopener"><span class="s1">Saturated fats found in red meat</span></a><span class="s1">, and trans fats</span> in some processed and fast foods, aggravate acne by stimulating the factors that lead to clogged pores, such as oil production.</p>
<p class="p3">Whilst <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7847434/" target="_blank" rel="noopener">s<span class="s1">tudies</span></a> suggest <a href="https://onlinelibrary.wiley.com/doi/10.1111/jocd.16434" target="_blank" rel="noopener"><span class="s1">omega-3 fats</span></a> help <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7847434/" target="_blank" rel="noopener"><span class="s1">reduce the production of IGF1</span></a> and as a result lower oil and keratin production at the hair follicle, they also have a valuable anti-inflammatory effect which may help alleviate symptoms.</p>
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<h2 class="p3">Other possible food triggers</h2>
<p class="p3"><span class="s1">Like dairy, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3408989/#:~:text=These%20observations%20clearly%20demonstrate%20that,promote%20the%20development%20of%20acne" target="_blank" rel="noopener">meat</a> is rich in the amino acid <a href="https://pubmed.ncbi.nlm.nih.gov/22870349/" target="_blank" rel="noopener">leucine</a>, this appears to play a role in the stimulation of oil glands in the skin. High-meat diets as well as the use of <a href="https://pubmed.ncbi.nlm.nih.gov/23257731/" target="_blank" rel="noopener">whey protein powder</a></span>, a popular supplement among gym-goers, have been reported to aggravate acne symptoms.</p>
<p class="p3"><span class="s1">Despite being famed for its <a href="/howto/guide/dark-chocolate-good-you" target="_blank" rel="noopener">health benefits</a>, d</span>ark chocolate may be a potential trigger, at least for some people. Studies report that <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6169599/#:~:text=Conclusion%3A%20Dark%20chocolate%20consumption%20appears,potentially%20contribute%20to%20acne%20development.&text=Nutritional%20factors%20can%20strongly%20affect%20skin%20health" target="_blank" rel="noopener"><span class="s1">young males</span></a>, who eat <a href="https://pubmed.ncbi.nlm.nih.gov/26711092/" target="_blank" rel="noopener"><span class="s1">dark chocolate</span></a> regularly, may exacerbate their acne symptoms. This is because dark chocolate is thought to promote bacterial colonisation of the skin surface.</p>
<p class="p3">The high levels of sugar, refined carbs and unhealthy fats in some <a href="/howto/guide/what-are-ultra-processed-foods" target="_blank" rel="noopener"><span class="s1">ultra-processed foods</span> (UPFs)</a> may also be detrimental. This is because UPFs may disrupt the gut microbiome, spike insulin and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10058108/" target="_blank" rel="noopener"><span class="s1">promote inflammation</span></a>, all of which may aggravate skin conditions, like acne.</p>
<h2 class="p3">Is your diet causing skin problems?<b><br>
</b></h2>
<p class="p3">Despite <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7847434/" target="_blank" rel="noopener"><span class="s1">limitations in studies</span></a> there is some evidence that for certain people, diet may play a role in the severity and frequency of their breakouts. That said, it is important that you do not make significant changes to your diet without first consulting your GP, dietician or other healthcare provider such as a dermatologist or endocrinologist.</p>
<p class="p3">One practical step you can take is to keep a food and symptom diary. This may help you identify trigger foods specific to you, and it will provide useful information to help guide your healthcare practitioner. However, if you are thinking of adopting an <a href="https://pubmed.ncbi.nlm.nih.gov/34114770/#:~:text=On%20the%20one%20hand%2C%20studies,the%20occurrence%20of%20acne%20lesions" target="_blank" rel="noopener"><span class="s1">elimination diet</span></a>, the evidence is inconclusive and such a diet should only be attempted under medical supervision.</p>
<h2 class="p3"><b>So, what foods do cause acne?</b></h2>
<p class="p3">There is currently not enough evidence to support a specific diet for the management of acne. However, <a href="https://onlinelibrary.wiley.com/doi/10.1111/jocd.16434" target="_blank" rel="noopener"><span class="s1">studies</span></a> using a <a href="/howto/guide/why-are-mediterranean-diets-so-healthy" target="_blank" rel="noopener"><span class="s1">Mediterranean-style diet</span></a>, that reduces ultra-processed foods, dairy (especially milk) and meat while encouraging the intake of <a href="/howto/guide/best-sources-omega-3" target="_blank" rel="noopener"><span class="s1">omega-3 fatty acids</span></a> combined with low GI foods, <a href="https://pubmed.ncbi.nlm.nih.gov/35371424/" target="_blank" rel="noopener"><span class="s1">looks promising</span></a>.</p>
<h3 class="p3"><b>Enjoyed this? Now read…</b></h3>
<p class="p1"><a href="/howto/guide/eat-your-way-fabulous-skin" target="_blank" rel="noopener">Eat your way to fabulous skin</a><br>
<a href="/howto/guide/what-eat-glowing-skin" target="_blank" rel="noopener">What foods are good for my skin?</a><br>
<a href="/howto/guide/how-eat-great-skin-digestion" target="_blank" rel="noopener">How gut health affects skin</a><br>
<a href="/howto/guide/liz-earles-top-five-foods-improve-your-complexion" target="_blank" rel="noopener">Liz Earle’s top five secrets for radiant skin</a><br>
<a href="/howto/guide/balanced-diet" target="_blank" rel="noopener">What is a balanced diet?</a></p>
<hr>
<p class="p1"><i>Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.</i></p>
<p class="p1"><i>All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website </i><a href="http://www.immediate.co.uk/terms-and-conditions" target="_blank" rel="noopener"><span class="s1"><i>terms and conditions</i></span></a><i> for more information.</i></p>
Can diet cause acne?
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