Which foods cause acne?

Researchers increasingly agree: diet doesn't directly cause acne, but it does influence processes involved in pimples, such as sebum production, skin inflammation, hormonal fluctuations, and keratinization, which leads to clogged pores. Dairy products, refined sugars, and high-glycemic index foods, in particular, appear to worsen acne, although this varies greatly from person to person.

Dairy and acne: what does science say?

Dairy, especially milk, is one of the most researched foods in relation to acne. Multiple meta-analyses and population studies show a clear link between milk consumption and an increased risk of acne. What was found? Drinking milk daily increases the risk of acne by 13 to 83%, depending on the type of milk (source: Journal of the Academy of Nutrition and Dietetics, 2018).

Skim and semi-skimmed milk score particularly poorly because they contain more casein protein, which stimulates insulin production and IGF-1. IGF-1 is known for its role in excessive sebum production and inflammation.

Did you know that fermented dairy like yogurt or quark has much less of an effect? These contain probiotics that can reduce inflammation.

Sugar and acne: the effect of the glycemic index

Sugar alone isn't 'the enemy', but foods that quickly raise your blood sugar – such as soft drinks, sweets, white bread, or breakfast cakes – can worsen acne. This is all due to the glycemic index (GI) and glycemic load (GL). What does research say? A high GI increases insulin and IGF-1 in the blood, just like with dairy. This overstimulates sebaceous glands and increases your skin's susceptibility to inflammation.

In several clinical studies, researchers observed that a low-GI diet visibly reduces acne, sometimes by as much as 50 to 70 percent after ten weeks (Source: Smith et al., 2007).

Typical high-GI foods include white bread, cornflakes, and breakfast cakes, but also soft drinks, sweets, desserts, fries, pizza, and processed snacks.

What to eat if you have acne-prone skin

Not only avoiding certain foods is important; adding others also helps your skin. A skin-friendly diet includes plenty of antioxidants, fiber, and omega-3 fatty acids. Vegetables like spinach, kale, broccoli, and bell peppers are packed with vitamin C, vitamin E, beta-carotene, and zinc. These nutrients support your skin barrier, reduce oxidative stress, and help calm inflammation.

Omega-3 fatty acids are found in fatty fish like salmon, herring, and sardines, which are rich in EPA and DHA.

Plant-based sources like flaxseed, chia seeds, and walnuts provide ALA, but this is converted less efficiently, so it's best combined with vegetables for the optimal effect.

Diet and acne: practical tips

💡 A few smart adjustments can make a difference within 4 to 12 weeks. What helps? Choose whole grains and legumes, eat at least two types of vegetables daily, add healthy fats like olive oil, avocado, and fatty fish, have fermented dairy such as yogurt or kefir twice a week, and drink water or unsweetened herbal tea.

What should you avoid? Soft drinks, juice, and sugary snacks, white bread, pizza, croissants, crisps, ice cream, skimmed milk, chocolate, milk in general, and ready meals.

🎯 Additionally, keep a food-skin diary to discover what you react sensitively to, because everyone is unique.

Conclusion: diet and acne, what can you do yourself?

While diet doesn't fully cure acne, numerous studies show that it has a powerful influence on the course of your skin problems. Do you really want to help your skin from the inside out? Then the combination of a skin-friendly diet, a mild acne-safe skincare routine, and stress management is the best foundation for clear, calm skin. Unsure which diet or routine suits your skin? Request your free skin analysis and get personalized advice that truly fits you, without quick fixes but with lasting results.

Scientific sources

• Smith, R.N. et al. (2007). A low-glycemic-load diet improves symptoms in acne vulgaris patients. American Journal of Clinical Nutrition.

• Aghasi, M. et al. (2019). Dietary Intake and Acne Development: A Systematic Review and Meta-Analysis. Dermatology.

• Kim, J. & Park, K. (2012). High glycemic load diet, milk and ice cream consumption are related to acne vulgaris in Korean adolescents. Nutrition Journal.

• Journal of the Academy of Nutrition and Dietetics (2018). Meta-analysis: dairy & acne.

• Ulvestad, M. et al. (2022). Diet and acne: a review of the evidence from 2009 to 2020. Dermatology Practical & Conceptual.