Do Oats Cause Breakouts? The Surprising Link Between Oats and Acne

November 4, 2025 •

4 min read

While acne vulgaris affects a significant portion of adolescents and up to 40% of adults, the link between diet and skin health is complex and often misunderstood. Many have anecdotally reported a connection between consuming oatmeal and experiencing blemishes, leading to the common question: do oats cause breakouts? The answer is more nuanced than a simple yes or no, depending largely on the type of oats and how they are prepared.

Quick Summary

Pure, whole grain oats are generally not an acne trigger; the issue often lies with added sugars and high-glycemic processing in instant varieties. A high-glycemic load can cause insulin spikes, which may increase sebum production and inflammation, contributing to breakouts.

Key Points

Processing is Key: Unprocessed, low-glycemic oats like steel-cut varieties are less likely to cause breakouts than highly processed, instant oats with added sugar.
Blood Sugar Impacts Skin: High-glycemic foods, including sugary instant oatmeal, cause insulin spikes that can trigger increased oil production and inflammation, contributing to acne.
Oats Offer Internal Skin Benefits: The fiber and antioxidants in whole oats can help regulate blood sugar and support a healthy gut, both of which benefit skin health.
Topical Oats are Soothing: When applied externally as colloidal oatmeal, oats are anti-inflammatory, moisturizing, and protective, benefiting irritated and acne-prone skin.
Watch Your Toppings: Breakouts linked to oatmeal may be caused by high-sugar additions or dairy, not the oats themselves. Opt for low-glycemic, nutrient-rich toppings like berries and nuts.
Personal Triggers Vary: Everyone's body is different. While the general rule applies, monitoring your individual reaction to oats and other foods is the best approach for managing your skin.

The Glycemic Index Connection: How Diet Affects Skin

The relationship between diet and acne is a subject of ongoing research, but strong evidence links a high glycemic diet to an increased prevalence and severity of acne. The glycemic index (GI) ranks carbohydrates based on how quickly they raise blood sugar levels. High-GI foods cause a rapid spike in blood sugar, prompting the body to produce more insulin. This increase in insulin can then trigger a cascade of hormonal events that contribute to acne development:

Increased Inflammation: Spikes in blood sugar and insulin can lead to systemic inflammation, a key factor in inflammatory skin conditions like acne.
Excess Sebum Production: Higher insulin levels can prompt the body to produce more androgen hormones, which in turn increase oil (sebum) production in the skin. This excess oil can clog pores and lead to pimples.

Not All Oats Are Created Equal

The key distinction when considering if oats cause breakouts lies in the processing and preparation. Pure, whole-grain oats, like steel-cut or old-fashioned rolled oats, have a low to medium glycemic index. They are rich in fiber (specifically beta-glucan) and are digested slowly, providing a steady release of energy without causing a significant blood sugar spike.

On the other hand, instant or flavored oatmeal often contains added sugars and is more highly processed. This processing makes them a high-glycemic food, meaning they are digested quickly and can trigger the same inflammatory and hormonal responses as other refined carbohydrates. Anecdotal reports of breaking out after eating oats are often linked to these instant, sugary varieties rather than unprocessed options.

Potential Triggers Beyond Oats

When evaluating a food's impact on your skin, it's important to consider other components of your diet. Many people add ingredients to their oats that could be the real culprit behind breakouts. For example, some studies suggest a link between dairy products and acne, possibly due to the hormones found in milk. Other potential dietary triggers include:

Excess Sugar: Whether from flavored oats, honey, or other sweeteners, too much sugar can lead to inflammation and insulin spikes.
Processed Additives: Artificial flavorings and preservatives found in some packaged foods can contribute to overall inflammation and disrupt gut health, which has been linked to skin issues.

How Oats Benefit Your Skin (Topically)

It's important to note the contrast between consuming oats and applying them topically. In skincare, colloidal oatmeal is celebrated for its soothing, anti-inflammatory, and skin-protective properties. It is non-comedogenic, meaning it won't clog pores, and is approved by the FDA as a skin protectant.

Benefits of topical oatmeal applications:

Relieves Itching: Contains avenanthramides, which have anti-inflammatory and antioxidant effects.
Moisturizes: Rich in beta-glucan, which forms a protective barrier to lock in moisture.
Gently Exfoliates: Ground oatmeal can be used as a mild exfoliant to unclog pores and remove dead skin cells.
Soothes Irritation: Often used to calm symptoms of eczema, psoriasis, and general skin irritation.

Internal Benefits of Whole Oats for Skin Health

When eaten in their whole, unprocessed form, oats contribute to skin health through several internal mechanisms:

Stabilizes Blood Sugar: The soluble fiber, beta-glucan, helps to regulate blood sugar levels, preventing the insulin spikes that can exacerbate acne.
Promotes Gut Health: Fiber supports a healthy gut microbiome. Research suggests a link between gut bacteria balance and skin health, with imbalances potentially contributing to skin issues.
Provides Antioxidants: Whole oats are rich in antioxidants like avenanthramides, which combat oxidative stress and inflammation throughout the body.
Supplies Nutrients: Oats are packed with vitamins and minerals like zinc, which helps regulate sebum production and fights acne-causing bacteria.

Low vs. High Glycemic Oats: A Comparison

This table summarizes the key differences in how oat types can impact your skin health.


Feature	Low-Glycemic Oats (e.g., steel-cut, rolled)	High-Glycemic Oats (e.g., instant, flavored)
Processing	Minimally processed	Highly processed, pre-cooked
Fiber Content	High in soluble fiber (beta-glucan)	Often lower due to processing
Digestion Speed	Slow digestion, sustained energy	Rapid digestion, quick energy release
Blood Sugar Impact	Low to moderate glycemic index, minimal spike	High glycemic index, can cause sugar spike
Likelihood of Breakouts	Low, aids in stabilizing blood sugar and gut health	Higher, can trigger inflammatory and hormonal responses
Added Ingredients	Typically none, control is in toppings	Often includes added sugars, sodium, and artificial flavors

Conclusion

So, do oats cause breakouts? Not typically, especially when consumed in their unprocessed, whole-grain form. For most people, pure oats are a healthy, fiber-rich addition to their diet that can even help manage blood sugar, which indirectly supports skin health. The confusion and anecdotal evidence likely stem from the high-glycemic load of instant and flavored oatmeal, as well as sugary or dairy-rich toppings. To enjoy oats without worrying about breakouts, opt for steel-cut or rolled oats and add low-glycemic, skin-friendly toppings like berries, nuts, or seeds. If you suspect a link between your diet and acne, it is always best to consult with a dermatologist or registered dietitian for personalized advice.

American Academy of Dermatology: Can the right diet get rid of acne?

Frequently Asked Questions

Yes, you can. The best option is to choose minimally processed, low-glycemic oats like steel-cut or rolled oats. Avoid instant, pre-sweetened varieties and be mindful of high-sugar or high-dairy toppings.

Instant oats are more highly processed, giving them a higher glycemic index that can cause blood sugar spikes and inflammation, potentially leading to breakouts. Rolled oats are less processed, have a lower GI, and are generally a better choice for skin health.

Use whole-grain oats and prepare them with water or unsweetened, non-dairy milk. Add healthy, low-sugar toppings such as berries, chia seeds, nuts, or a dash of cinnamon. This keeps the meal low-glycemic and rich in nutrients that benefit skin.

Yes, it is very possible. Many people add ingredients like milk, honey, or excessive amounts of dried fruit to their oats, which can contain hormones or high amounts of sugar that are known to contribute to acne.

Yes, colloidal oatmeal is highly beneficial for the skin when used topically. Its anti-inflammatory and moisturizing properties can soothe irritated skin, relieve itching, and help manage conditions like eczema and psoriasis.

A high-glycemic diet causes blood sugar levels to spike, which triggers the release of more insulin. This can lead to increased androgen production, more sebum (oil) in the skin, and inflammation, all of which contribute to acne.

Yes, the soluble fiber (beta-glucan) in whole oats helps regulate blood sugar, preventing the spikes that can cause breakouts. Additionally, high-fiber diets can promote a healthy gut, which is indirectly linked to clear skin.