Foods That May Trigger Acne: What the Research Says

If you struggle with acne, it is natural to wonder whether something in your diet could be making your breakouts worse.

You may have heard that chocolate causes acne, dairy is the problem, or sugar is always to blame. The truth is more nuanced. Acne is a complex skin condition, and food is rarely the only cause.

However, research suggests that certain foods and dietary patterns may worsen acne in some people, particularly those that influence blood sugar, insulin, inflammation and hormone signalling (Baldwin and Tan, 2021; Meixiong and Bhutani, 2022).

In this guide, we will look at the foods that may trigger acne, what the research says and how to work out whether your skin may be responding to something in your diet.

What Causes Acne?

Acne develops when hair follicles become blocked by sebum and dead skin cells. Bacterial activity and inflammation can then contribute to blackheads, whiteheads, inflamed spots or deeper lesions (Baldwin and Tan, 2021).

Factors that may contribute to acne include:

• Hormonal changes
• Increased sebum production
• Blocked hair follicles
• Inflammation
• Genetics
• Stress
• Sleep disruption
• Some medications or supplements
• Dietary patterns in some people

Acne is therefore rarely explained by one food alone. However, diet may act as a trigger or amplifier alongside other factors.

For a wider explanation, read What Causes Acne?.

Can Food Really Trigger Acne?

Food does not directly cause acne in everyone. However, diet can influence several biological processes involved in acne development (Bowe and Logan, 2010; Meixiong and Bhutani, 2022).

For example, some dietary patterns may increase insulin and insulin-like growth factor 1, also known as IGF-1. These pathways may influence androgen signalling, sebum production and skin-cell behaviour (Baldwin and Tan, 2021; Meixiong and Bhutani, 2022).

Researchers have therefore explored possible connections between acne and high-glycaemic diets, dairy consumption and Western-style dietary patterns. The evidence suggests that these factors may be relevant for some individuals, but responses are not universal (Baldwin and Tan, 2021; Juhl et al., 2018; Meixiong and Bhutani, 2022).

1. High-Glycaemic Foods

High-glycaemic foods are foods that can raise blood glucose relatively quickly. In response, the body produces insulin to help move glucose into cells.

Repeated elevations in insulin and related signalling pathways may influence androgen activity, sebum production and skin-cell growth in people who are susceptible to acne (Baldwin and Tan, 2021; Meixiong and Bhutani, 2022).

Examples of higher-glycaemic foods can include:

Several studies have found that lower-glycaemic dietary patterns may improve acne severity in some participants. However, this does not mean that individual higher-glycaemic foods must be completely avoided (Bowe and Logan, 2010; Baldwin and Tan, 2021).

A balanced approach is to combine carbohydrate foods with protein, fibre and healthy fats where appropriate.

2. Dairy Products

Dairy is one of the most frequently discussed food groups in relation to acne.

A systematic review and meta-analysis found an association between dairy intake and acne in children, adolescents and young adults. Associations were reported for several dairy categories, although observational findings cannot prove that dairy directly caused the acne (Juhl et al., 2018).

Some research has identified a stronger association with skimmed or low-fat milk. The reasons remain uncertain, and factors such as insulin and IGF-1 signalling have been proposed as possible mechanisms (Baldwin and Tan, 2021; Juhl et al., 2018).

Dairy does not worsen acne for everyone. Some people tolerate milk, yoghurt and cheese without noticing any change in their skin, while others report a pattern between particular dairy products and breakouts.

For a more detailed explanation, read Does Dairy Cause Acne?.

3. Whey Protein

Whey protein is derived from milk and is commonly found in protein powders, shakes, bars and sports-nutrition products.

There have been reports of acne developing or worsening after people begin using whey protein supplements. Whey may influence insulin-related pathways, but the evidence is more limited than the research into overall dairy intake or glycaemic load (Baldwin and Tan, 2021; Meixiong and Bhutani, 2022).

If your breakouts began or noticeably worsened after starting a protein powder, check whether the product contains whey. It may be helpful to record the timing, dose and location of your breakouts before deciding whether to trial an alternative.

4. High-Sugar Foods and Drinks

High-sugar foods often overlap with high-glycaemic foods. Frequent intake may contribute to rapid changes in blood glucose and increased insulin demand, particularly when sugary foods are eaten without protein, fibre or fat.

These changes may be relevant to acne because insulin-related pathways can affect sebum production and androgen signalling (Baldwin and Tan, 2021; Meixiong and Bhutani, 2022).

Examples include:

This does not mean that eating sugar occasionally will automatically cause a breakout. The overall dietary pattern, frequency, portion size and your individual response matter more than one isolated food.

5. Highly Processed Foods

Highly processed foods have not been proven to directly cause acne in everyone.

However, dietary patterns dominated by refined carbohydrates, sweetened drinks and highly processed foods may overlap with the high-glycaemic Western-style dietary patterns that have been associated with acne in some studies (Baldwin and Tan, 2021; Meixiong and Bhutani, 2022).

Examples may include:

The issue is unlikely to be one takeaway or one packaged snack. It is more helpful to consider whether highly processed foods regularly replace meals containing protein, fibre, vegetables and essential nutrients.

6. Chocolate: Does It Really Cause Acne?

Chocolate has been blamed for acne for decades, but the evidence remains mixed.

Chocolate products vary considerably. Milk chocolate and confectionery may contain cocoa alongside sugar, milk and other ingredients, making it difficult to identify which component might be relevant.

Some people report flare-ups after consuming chocolate, while others notice no relationship. It is therefore more helpful to track the type, amount and frequency of chocolate consumed rather than assuming all chocolate will affect the skin.

Could Other Foods Affect Your Acne?

People sometimes report acne changes after eating foods not commonly highlighted in research. This does not necessarily mean those foods are universally linked with acne.

Individual responses may be influenced by:

• The overall composition of the meal
• Portion size and frequency
• Allergy or intolerance
• Digestive symptoms
• Menstrual-cycle changes
• Stress and sleep
• Skincare or medication changes
• New supplements

A single breakout after eating one food does not confirm a trigger. Repeated patterns provide more useful information.

How to Identify Your Personal Acne Triggers

If you suspect a food may be contributing to your acne, avoid removing several foods at the same time. Doing so can make your diet unnecessarily restrictive and make it difficult to work out which change made a difference.

A more structured approach may include:

Foods That May Support Clearer Skin

Instead of focusing only on what to remove, it is helpful to consider what your skin and wider health may need more of.

A balanced eating pattern may include:

You can explore this further in Foods for Hormonal Acne.

When Acne Is More Than a Food Issue

If your acne is persistent, painful, cystic or affecting your confidence, food may be only one part of the picture.

Other factors may include:

• Hormonal changes
• PCOS
• Genetic susceptibility
• Stress
• Poor sleep
• Skincare products
• Medications or supplements
• Digestive symptoms
• Possible nutrient insufficiency

If your skin does not improve despite sensible dietary and skincare changes, it may be helpful to explore the wider factors contributing to your symptoms.

For broader support, read How to Get Rid of Acne.

If you experience acne alongside irregular periods, excess facial or body hair or thinning scalp hair, read Acne and PCOS.

You may also find The Gut-Skin Axis: Why Your Skin Won’t Heal Until Your Gut Does helpful.

When to Seek Medical Support

Speak to your GP or another appropriate healthcare professional if your acne is severe, painful, persistent, cystic or causing scarring.

Medical support is also important if acne appears alongside:

• Irregular or absent periods
• Excess facial or body hair
• Thinning scalp hair
• Sudden or unexplained symptoms
• Significant changes in weight
• Low mood or a major effect on your confidence

Frequently Asked Questions

Final Thoughts

Research suggests that high-glycaemic dietary patterns and dairy consumption may be associated with acne in some people. Whey protein and other dietary factors may also be relevant for certain individuals, although the evidence is not equally strong for every proposed trigger (Juhl et al., 2018; Baldwin and Tan, 2021; Meixiong and Bhutani, 2022).

This does not mean that everyone with acne should eliminate dairy, carbohydrates, sugar or chocolate.

The most useful approach is to look for repeated personal patterns while maintaining a varied and nutritionally balanced diet. Where a possible trigger is identified, change one factor at a time and consider how your skin is also being influenced by hormones, stress, sleep, skincare and medical factors.

What This Means For You

If you feel as though your skin reacts to everything, the answer is not necessarily to remove more and more foods.

Begin by looking at your overall eating pattern and tracking your skin alongside stress, sleep, digestion, menstrual-cycle changes, skincare and supplements.

Focus on consistent balanced meals, make one change at a time and remember that acne usually has several contributing factors.