Can what you eat affect your skin?
If you're dealing with acne or frequent breakouts, you've probably heard countless opinions about the connection between diet and acne.
Maybe you've been told to stop eating chocolate. Perhaps you've heard that dairy causes pimples, sugar makes acne worse, or that an anti-inflammatory diet can help you achieve clearer-looking skin.
But how much of this is actually supported by research?
The answer is more complicated than a simple list of “good” and “bad” foods.
Current research suggests that certain dietary patterns may influence acne for some people, particularly diets high in rapidly absorbed carbohydrates and with a high glycaemic load. There is also ongoing research into dairy, Mediterranean-style diets and the relationship between the gut and skin. However, diet alone isn't considered a proven treatment for acne, and there isn't one universal “acne diet” that works for everyone.
So, rather than asking:
“What foods do I need to cut out to get rid of acne?”
A more useful question is:
“Could my overall diet be supporting healthy-looking skin?”
Here's what we know about the best diet for acne-prone skin, including foods you may want to eat more often and foods worth limiting.
Can Diet Affect Acne?
There is growing evidence that diet and acne can be connected.
One of the most researched areas is glycaemic load - essentially, how quickly and how much a meal can raise blood glucose.
Some studies have found that people following lower-glycaemic diets experience fewer acne lesions, while other studies have found less of a connection. This means the relationship between diet and acne isn't as straightforward as social media often makes it seem.
A systematic review of dietary factors and acne found that higher glycaemic index and glycaemic load were associated with acne development and severity, although the overall effect was modest. Evidence surrounding dairy was more mixed.
This means your diet may be one piece of the acne puzzle, but it isn't the whole picture.
Acne is influenced by multiple factors, including:
- Sebum production
- Hormones
- Follicular changes
- Inflammation
- Genetics
- Skin microbiome
- Stress
- Certain medications
- Skincare and cosmetic products
- Diet and lifestyle
This is why changing your diet can be helpful for some people without being a guaranteed solution for everyone.
What Is the Best Diet for Acne?
There isn't one scientifically proven “best diet” for acne.
However, if you're looking for a sensible dietary pattern to support overall health and potentially support acne-prone skin, a varied, minimally processed, Mediterranean-style approach is a reasonable place to start.
This generally means eating more:
- Vegetables
- Fruit
- Legumes
- Whole grains
- Nuts and seeds
- Fish
- Healthy fats such as extra virgin olive oil
And moderating your intake of:
- Sugary drinks
- Highly refined carbohydrates
- Highly processed snack foods
- Foods high in added sugars
Research into Mediterranean-style eating and acne is still developing. Some recent research has found an association between greater adherence to a Mediterranean-style diet and lower acne severity, although more high-quality research is needed.
So, rather than thinking of a Mediterranean-style diet as an “acne cure,” think of it as a balanced eating pattern that may support your overall health while researchers continue to investigate its relationship with skin.
Best Foods for Acne-Prone Skin
Instead of focusing on individual “superfoods,” aim for variety.
Different foods provide different types of fibre, vitamins, minerals, healthy fats and other nutrients.
Here are some foods worth incorporating into a balanced diet.
Vegetables
Vegetables should be a major part of any healthy eating pattern.
Leafy greens, broccoli, capsicum, carrots, tomatoes, zucchini and other colourful vegetables provide fibre and a wide variety of nutrients.
Try to eat a mixture of colours rather than relying on the same vegetables every day.
Think:
green + red + orange + purple + yellow.
A more diverse diet is generally more useful than searching for one “miracle” food for acne.
Low-Glycaemic Foods
One of the strongest dietary areas of interest in acne research is glycaemic load.
Lower-glycaemic foods generally cause a slower rise in blood glucose compared with highly refined, rapidly digested carbohydrates.
Examples include:
- Beans
- Lentils
- Chickpeas
- Most non-starchy vegetables
- Steel-cut oats
- Some whole grains
- Many whole fruits
- Nuts and seeds
The goal isn't to eliminate carbohydrates.
Instead, consider replacing some highly refined carbohydrate foods with more fibre-rich, minimally processed options.
Berries and Other Whole Fruits
Fruit sometimes gets unfairly labelled as “too sugary” for acne-prone skin.
Whole fruit is very different from drinking a sugary beverage.
Fruit provides fibre, water and a variety of nutrients and plant compounds.
Good options include:
- Blueberries
- Strawberries
- Raspberries
- Apples
- Pears
- Kiwi fruit
- Oranges
- Stone fruit
You don't need to eliminate fruit because you're concerned about sugar.
Instead, focus on the overall quality of your diet.
Legumes
Beans, lentils and chickpeas are excellent sources of fibre and plant-based protein.
They can also help create meals that are filling and satisfying without relying heavily on highly refined carbohydrates.
Try adding lentils to soups, chickpeas to salads or beans to tacos, grain bowls and stews.
Whole Grains
Whole grains can be another useful alternative to highly refined carbohydrates.
Examples include:
- Oats
- Barley
- Quinoa
- Brown rice
- Wholegrain breads
- Wholegrain pasta
You don't need to completely avoid carbohydrates to have acne-prone skin.
The bigger picture is more important.
Nuts and Seeds
Nuts and seeds provide healthy fats, fibre and a range of micronutrients.
Try:
- Walnuts
- Almonds
- Chia seeds
- Flaxseeds
- Pumpkin seeds
- Sunflower seeds
Add them to breakfast, salads, smoothies or snacks.
Oily Fish
Salmon, sardines, mackerel and other oily fish are sources of omega-3 fatty acids.
If you don't eat fish, plant foods such as walnuts, chia seeds and flaxseeds can also provide alpha-linolenic acid, a plant-based omega-3 fat.
A balanced diet doesn't need to revolve around supplements when you can obtain many nutrients from a varied range of foods.
Extra Virgin Olive Oil
Extra virgin olive oil is a staple of Mediterranean-style eating.
Use it in salad dressings, cooking or drizzled over vegetables.
It's an easy way to incorporate unsaturated fat into your diet.
Foods to Limit If You Have Acne
It's important to be careful with the phrase “foods that cause acne.”
There isn't a universal list of foods that will cause acne in everyone.
Instead, some foods and dietary patterns may be worth limiting, particularly if they make up a significant part of your diet.
Sugary Drinks
Soft drinks, energy drinks, sweetened iced teas and other sugary beverages can contain large amounts of added sugar without providing much fibre or nutritional value.
Because they're quickly consumed and contain little fibre, they can contribute to a high-glycaemic dietary pattern.
If you're trying to improve your diet for acne, switching some sugary drinks for water, sparkling water or unsweetened beverages is a simple place to start.
Highly Refined Carbohydrates
Foods such as white bread, many pastries, highly refined cereals and some packaged snack foods can contribute to a higher-glycaemic diet.
This doesn't mean you can never eat them.
Instead, consider how frequently they appear in your overall diet and whether you can swap some of them for higher-fibre alternatives.
Highly Processed Snack Foods
Chips, sweets, biscuits, confectionery and other highly processed snack foods don't need to be completely banned.
However, if they're making up a large proportion of your diet, consider replacing some of them with foods such as:
- Fruit
- Nuts
- Seeds
- Hummus and vegetables
- Wholegrain crackers
- Plain yoghurt if tolerated
The aim is balance rather than restriction.
Does Sugar Cause Acne?
This is one of the most searched questions about diet and acne.
The answer isn't simply yes or no.
Research has found an association between higher-glycaemic dietary patterns and acne in some populations. One proposed explanation is that rapidly absorbed carbohydrates can influence insulin and related hormonal pathways that may affect processes involved in acne.
However, saying “sugar causes acne” is an oversimplification.
If you eat a piece of cake, it doesn't mean you're automatically going to wake up with a pimple.
Instead, look at your overall dietary pattern.
If your diet contains large amounts of sugary drinks, sweets and highly refined carbohydrates every day, gradually replacing some of these foods with more fibre-rich, minimally processed options may be worth trying.
Does Dairy Cause Acne?
Dairy and acne is another topic that generates a lot of discussion.
Some observational research has found an association between dairy consumption and acne, particularly milk, while other evidence is less consistent.
So should you eliminate dairy?
Not automatically.
If you suspect dairy may be contributing to your breakouts, you can discuss an appropriate elimination and reintroduction approach with a healthcare professional or dietitian.
It's particularly important not to remove major food groups unnecessarily, as this can make it harder to meet your nutritional needs.
Does Chocolate Cause Acne?
Chocolate has been blamed for acne for decades.
But the story isn't quite that simple.
Chocolate products can contain sugar, dairy and other ingredients, so it can be difficult to separate chocolate itself from the overall composition of the food.
There isn't enough evidence to say that everyone with acne needs to avoid chocolate.
If you notice that a particular chocolate product consistently coincides with breakouts, record it in your food and skin diary rather than assuming that all chocolate affects your skin in the same way.
Is Gluten Bad for Acne?
Gluten is often included on online lists of “inflammatory foods.”
However, there isn't enough evidence to recommend that everyone with acne avoid gluten.
If you have coeliac disease or another medically diagnosed condition requiring gluten avoidance, that's different.
But acne alone isn't a reason to eliminate gluten from your diet.
Removing gluten unnecessarily can also make your diet more restrictive than it needs to be.
What About Caffeine and Acne?
Coffee and caffeine are sometimes blamed for breakouts, but there isn't strong evidence that everyone with acne needs to avoid caffeine.
Consider what you're actually drinking.
A black coffee is very different from a large flavoured coffee containing several pumps of syrup and added sugar.
Caffeine can also affect sleep in some people, particularly when consumed later in the day.
And because sleep is important for overall health and wellbeing, your individual response to caffeine may be worth considering.
Can an Anti-Inflammatory Diet Help Acne?
This is where the term anti-inflammatory diet comes into the conversation.
An anti-inflammatory eating pattern generally emphasises:
- Vegetables
- Fruit
- Whole grains
- Legumes
- Nuts and seeds
- Fish
- Olive oil
- Other minimally processed foods
It also generally limits excessive intake of highly processed foods and added sugars.
Research into Mediterranean-style diets and inflammation continues to grow, and research is also investigating their potential relationship with acne.
However, this doesn't mean an anti-inflammatory diet will clear acne.
If you enjoy an anti-inflammatory or Mediterranean-style eating pattern, it can be a sensible way to build a nutritious diet - just don't expect it to replace evidence-based acne treatment.
Can Gut Health Affect Acne?
The relationship between gut health and skin health is another growing area of research.
Your gut contains trillions of microorganisms that interact with your diet, immune system and other aspects of your physiology.
Your skin also has its own microbiome.
Researchers are investigating the communication between the gut and skin, sometimes called the gut-skin axis.
However, it's important not to oversimplify this.
Having digestive symptoms doesn't automatically mean your gut microbiome is causing your acne.
Likewise, taking a probiotic supplement isn't a guaranteed way to clear acne.
A varied, fibre-rich diet can be a sensible part of supporting overall gut health, but acne is a complex skin condition with multiple contributing factors.
For more information, read our guide to Antibiotics & Gut Health.
How to Work Out Your Personal Acne Food Triggers
Rather than eliminating multiple foods at once, consider keeping a food and skin diary.
For several weeks, record:
- What you eat
- What you drink
- Changes in your skin
- Your sleep
- Stress levels
- Exercise
- Changes to your skincare routine
- Your menstrual cycle, if relevant
Look for patterns rather than individual incidents.
For example, if you eat a particular food once and develop a pimple three days later, that doesn't necessarily prove the food caused the breakout.
Acne develops over time and can be influenced by many different factors.
If you're considering eliminating dairy, gluten or another major food group, particularly for an extended period, it's worth discussing your diet with a qualified healthcare professional or dietitian.
Diet Isn't the Only Factor in Acne
If you're changing your diet because you're experiencing acne, don't forget to look at the rest of your routine.
Your skin can also be influenced by:
Hormones
Hormonal fluctuations can contribute to acne, particularly in adult women.
Stress
Stress doesn't directly cause acne in everyone, but many people notice changes in their skin during periods of increased stress.
Sleep
Poor sleep can affect your overall wellbeing and may influence how your body responds to stress.
Exercise and Sweat
Exercise is beneficial for your overall health, but sweat, friction and occlusive clothing can contribute to breakouts for some people.
Haircare
Shampoo, conditioner, styling products and dry shampoo can come into contact with the forehead, hairline, ears and neck.
If you're experiencing breakouts around these areas, your haircare routine may be worth reviewing.
You can read more in our guide to Haircare and Sensitive Skin.
Skincare
Using too many active ingredients or repeatedly stripping your skin can leave it feeling dry and irritated.
A consistent skincare routine that suits your individual skin can be just as important as looking at your diet.
Acne Skincare: Where AMPERNA® Fits Into Your Routine
Diet is only one part of your approach to acne-prone skin.
If you're experiencing breakouts, it's tempting to throw everything at your skin at once - exfoliating acids, scrubs, masks, retinoids and multiple acne treatments.
More isn't necessarily better.
If your skin is also sensitive or reactive, a simpler, consistent routine may be more comfortable.
At AMPERNA®, we help people with acne-prone, sensitive and reactive skin with a microbiome-conscious approach to skincare.
Our range includes gentle everyday skincare as well as active products, allowing you to build a routine around what your skin needs.
Try the AMPERNA® Acne Plus Bundle
If acne and breakouts are your main concern, the AMPERNA® Acne Plus Bundle is a great place to start.
The bundle brings together some of our most popular products for acne-prone skin, giving you a more complete AMPERNA® routine rather than relying on a single product.
Shop the AMPERNA® Acne Plus Bundle
As always, patch test before introducing new skincare, particularly if your skin is sensitive or reactive.
Don't Forget Your Body Care
Acne and congestion aren't always limited to the face.
If you experience breakouts or congestion on your chest, back or body, your bodycare routine is worth considering too.
Sweat, oil, sunscreen, haircare residue and occlusive clothing can all contribute to the environment around the skin.
The AMPERNA® Body Care range includes our Hydrating Gentle Wash with Ceramides and Hydrating Body Lotion, designed to cleanse and hydrate the skin while keeping your bodycare routine gentle and simple.
Your Haircare Can Matter Too
Your haircare products don't just stay on your hair.
Shampoo, conditioner, dry shampoo, styling products and hairspray can come into contact with your forehead, hairline, ears, neck, chest and back.
If you're experiencing breakouts around these areas, it may be worth reviewing what you're putting on your hair and how much product comes into contact with your skin.
AMPERNA® Haircare was developed with the same skin-conscious philosophy as our skincare, with gentle Dermal Care formulas designed to care for your hair and scalp.
You can also read our guide to Haircare and Sensitive Skin.
Build Your AMPERNA® Acne-Prone Skin Routine
If you're looking beyond diet and want to take a more complete approach to acne-prone skin, consider your routine as a whole.
Start with the AMPERNA® Acne Plus Bundle and then consider the products that fit around your lifestyle and individual skin needs.
For daily cleansing
The Ultra Gentle Soothing Cleanser [BALANCE] provides a gentle cleansing step without unnecessarily stripping the skin.
Shop Ultra Gentle Soothing Cleanser
For daily hydration
The Probiotic+ DS Soothing Serum [RESCUE] and Lightweight Soothing+ Emulsion [HYDRATE] form the AMPERNA® Soothing Duo — a simple serum-and-moisturiser combination designed with sensitive and reactive skin in mind.
Shop the AMPERNA® Soothing Duo
For SPF
Daily sun protection is an important part of any skincare routine.
The AMPERNA® Pro+ Bio Soothing Day Mineral CC SPF15 combines mineral UV protection with a tinted finish.
Can Diet Replace Acne Treatment?
No.
This is an important distinction.
While dietary changes may be helpful for some people, acne is a medical skin condition and diet should not be presented as a replacement for evidence-based treatment.
If your acne is persistent, painful, scarring or affecting your confidence, speak with a dermatologist or other qualified healthcare professional.
The Best Diet for Acne Is About Balance
There isn't one perfect acne diet.
You don't need to eliminate every food that appears on an online “acne trigger” list, and you certainly don't need to feel guilty about eating your favourite foods.
Instead, focus on the bigger picture.
Eat a wide variety of vegetables and fruit.
Include fibre-rich foods, legumes and whole grains.
Choose healthy fats and sources of omega-3s.
Limit highly processed foods and sugary drinks where you can.
Pay attention to your individual patterns.
And don't forget that diet is only one part of skin health.
Your hormones, genetics, stress, sleep, skincare routine and lifestyle can all play a role in how your skin looks and feels.
At AMPERNA®, we believe in taking a holistic approach to skin health - supporting your skin from the outside while recognising that healthy-looking skin is influenced by your overall wellbeing.
Explore the AMPERNA® skincare range.
Frequently Asked Questions About Diet and Acne
What is the best diet for acne?
There isn't one proven acne diet. A varied diet rich in vegetables, fruit, legumes, whole grains, nuts, seeds, fish and other minimally processed foods is a sensible foundation. Research is particularly interested in lower-glycaemic dietary patterns and their potential relationship with acne.
What foods are good for acne?
Vegetables, whole fruits, legumes, whole grains, nuts, seeds and oily fish can all form part of a balanced diet for acne-prone skin. Focus on dietary variety rather than relying on individual “acne-fighting” foods.
What foods should I avoid if I have acne?
There is no universal list of foods that everyone with acne needs to avoid. However, limiting sugary drinks and highly refined, high-glycaemic foods may be worth considering, particularly if they make up a large part of your diet.
Does sugar cause acne?
Research suggests that higher-glycaemic dietary patterns may be associated with acne in some people, but it is too simplistic to say that sugar alone causes acne.
Does dairy cause acne?
Some studies have found an association between dairy, particularly milk, and acne, but the evidence is mixed. Dairy doesn't need to be automatically eliminated by everyone with acne.
Does chocolate cause acne?
There isn't enough evidence to say that everyone with acne needs to avoid chocolate. If you notice a consistent relationship between a particular food and your skin, keeping a food and skin diary may help identify patterns.
Should I stop eating gluten if I have acne?
There isn't enough evidence to recommend gluten avoidance for acne alone. If you have coeliac disease or another medical reason to avoid gluten, follow the advice of your healthcare professional.
Can gut health affect acne?
The gut-skin connection is an active area of research. While the gut microbiome may interact with immune and metabolic pathways relevant to skin health, there isn't a simple “fix your gut and clear your acne” solution.
Can an anti-inflammatory diet clear acne?
An anti-inflammatory or Mediterranean-style diet may be a healthy dietary pattern, and research is investigating its potential relationship with acne. However, there isn't currently enough evidence to say that it will clear acne for everyone.
How long does it take for diet to affect acne?
There is no guaranteed timeframe. If you're making dietary changes, look for patterns over several weeks rather than expecting an immediate change. Acne can also fluctuate due to hormones, stress, skincare and other factors.
Can I use AMPERNA® if I have acne?
Yes! We help people with acne-prone skin and have many customers who incorporate AMPERNA® into their skincare routines when experiencing acne and breakouts. Our products are designed with sensitive and reactive skin in mind, and we always suggest patch testing any new product before introducing it fully into your routine.
If you're new to AMPERNA®, our Acne Plus Bundle is a great place to start.
