If you’ve ever found yourself frantically Googling “foods that cause acne” or wondering if cutting out dairy will fix your skin, you’re not alone. One of the most common questions I get asked in clinic is: Can I clear my acne just by changing what I eat?

The short answer? Diet matters—but it’s not the whole story.

Acne is a complex condition that often involves multiple triggers: hormones, genetics, stress, skincare habits, and yes, what you eat. That means while food plays a role, it’s only one piece of the puzzle. Let’s take a look at how your diet might be influencing your skin, and what else you need to consider.

Foods That May Trigger Acne 

Some foods can increase inflammation or spike insulin levels in the body, which can stimulate your oil glands to produce more oil and contribute to breakouts. These include:

• High GI carbs like white bread, sugary snacks, and processed cereals
• Excessive dairy (especially milk)
• Deep fried or greasy food

These foods don’t affect everyone the same way, but if you’ve noticed your skin flaring up after a weekend of pizza and chocolate, it’s worth paying attention. These are also more likely to flare your skin up if you’re already experiencing acne.

Do I need to cut out all of these foods?

Not necessarily. Restrictive diets can lead to stress, which ironically, can also cause acne. Instead of eliminating entire food groups, aim for balance:

• Focus on low-GI foods like oats, quinoa, and sweet potato. Opt for wholemeal bread instead of white bread. Pair protein with fruits or snacks that are higher in sugar to lower the glycemic index
• Add more anti-inflammatory options like leafy greens, berries, and salmon
• Increase Omega 3 through fish or fish oil as this helps with inflammation
• Stay hydrated and try to reduce added sugars where possible

Sometimes it’s not about what you remove, but what you add in. Omega-3s, zinc, and antioxidants can all support clearer skin.

When Diet and Avoiding Foods That Cause Acne Isn’t Enough

If you’re eating well but still struggling with your skin, don’t feel discouraged. It’s very common for acne to need a more comprehensive approach. That’s where professional guidance makes a difference.

As a dermal clinician, I look at the whole picture: your lifestyle, your stress levels, your skincare products, and your hormonal patterns. We combine dietary tips with evidence-based treatments and personalized skin plans.

This is exactly what we cover in our Teen Acne Workshop coming up in July. We’ll talk about how food affects your skin, what changes really help, and what’s not necessary.