What is the best food to eat if you have acne?

November 4, 2025 •

4 min read

Did you know that studies suggest a link between a Western diet and higher rates of acne? If you're wondering what is the best food to eat if you have acne, focusing on anti-inflammatory and low-glycemic options is key. By making intentional dietary choices, you can help manage breakouts from the inside out and support healthier skin.

Quick Summary

A strategic diet that emphasizes anti-inflammatory, low-glycemic, and nutrient-dense foods can help manage acne. Limiting dairy, refined sugars, and processed items is also important to support clearer skin.

Key Points

Prioritize Low-Glycemic Foods: Choose whole grains, legumes, and most fruits and vegetables to regulate blood sugar and insulin levels.
Increase Omega-3s: Incorporate fatty fish, flaxseeds, and walnuts to reduce inflammation associated with acne.
Boost Antioxidant Intake: Eat plenty of brightly colored fruits and vegetables to fight free radical damage and promote skin healing.
Support Gut Health with Probiotics: Fermented foods like kefir and sauerkraut may improve gut health, which is linked to clearer skin.
Limit Dairy and Sugars: Reduce intake of milk, processed foods, and added sugars, which can trigger hormonal changes and inflammation.
Opt for Lean Protein and Zinc: Choose lean poultry, nuts, and seeds to get enough protein and zinc, which are vital for skin repair.
Stay Hydrated: Drink plenty of water throughout the day to help flush out toxins and keep your skin hydrated.

Understanding the Link Between Diet and Acne

While acne is caused by a mix of factors including hormones, genetics, and bacteria, growing evidence points to a significant role for diet. The Standard American Diet, which is high in refined carbohydrates, sugars, and dairy, has been linked to increased inflammation and fluctuating hormone levels, both of which can exacerbate acne. When you consume high-glycemic foods, your blood sugar spikes, prompting your body to release insulin and another hormone, Insulin-like Growth Factor 1 (IGF-1). This chain reaction can increase oil production in your skin's sebaceous glands and stimulate inflammatory responses, leading to more frequent and severe breakouts.

Conversely, an anti-inflammatory diet based on whole, nutrient-dense foods can help regulate blood sugar, calm systemic inflammation, and provide the skin with essential vitamins and minerals for repair and healing. Shifting your focus toward these beneficial foods can be a powerful complementary tool in your skincare regimen.

Low-Glycemic Foods to Stabilize Blood Sugar

Opting for a low-glycemic diet helps to prevent the blood sugar spikes that trigger excess oil production and inflammation. These foods are digested more slowly and release glucose gradually into the bloodstream.

Whole Grains: Swap white bread, white rice, and refined pasta for whole-grain alternatives. Examples include quinoa, brown rice, rolled oats, and whole-wheat pasta. Quinoa, in particular, offers fiber and protein that help stabilize blood sugar.
Legumes: Beans, lentils, and chickpeas are excellent low-glycemic choices. They are also packed with fiber, which aids in digestion and helps regulate blood sugar.
Starchy Vegetables: Instead of white potatoes, choose sweet potatoes, which have a lower glycemic index and are rich in skin-friendly Vitamin A.

Anti-Inflammatory Foods for Skin Repair

Inflammation is a central factor in acne development, so a diet rich in anti-inflammatory compounds can be highly beneficial.

Fatty Fish: Salmon, mackerel, sardines, and other fatty fish are excellent sources of omega-3 fatty acids. These healthy fats have powerful anti-inflammatory properties that can help reduce the severity of acne lesions.
Nuts and Seeds: Walnuts, flaxseeds, and chia seeds are rich in both omega-3s and antioxidants. Pumpkin seeds and almonds are also great sources of Vitamin E and zinc.
Colorful Fruits and Vegetables: A variety of colorful produce, such as berries, bell peppers, tomatoes, and leafy greens like spinach and kale, provide antioxidants like Vitamin C and E. These nutrients protect the skin from damage and aid in the healing process.
Turmeric and Ginger: These potent spices possess strong anti-inflammatory properties and can be easily incorporated into meals and beverages.

The Role of Gut Health and Probiotics

The gut-skin axis suggests a strong connection between the health of your digestive system and the appearance of your skin. An imbalance in gut bacteria, known as dysbiosis, can increase systemic inflammation and lead to breakouts.

Probiotic-Rich Foods: Fermented foods like kefir, kimchi, and sauerkraut introduce beneficial bacteria to your gut, helping to restore balance.
Fiber: High-fiber foods act as prebiotics, feeding the good bacteria in your gut and promoting a healthy microbiome.
Water: Staying well-hydrated is crucial for flushing out toxins and maintaining overall skin hydration.

Foods to Consider Limiting or Avoiding

While diet affects everyone differently, certain foods are more commonly associated with worsening acne. Keeping a food diary can help you identify your personal trigger foods.

High-Glycemic Foods: This category includes sugary sodas, candy, pastries, white bread, and other refined carbohydrates that cause blood sugar spikes.
Dairy Products: The link between dairy and acne is widely debated, but multiple studies suggest milk (especially skim milk) may aggravate acne in some individuals due to hormones and IGF-1. Whey protein supplements, a dairy derivative, have also been linked to breakouts. Consider plant-based alternatives like almond or oat milk.
Processed and Fried Foods: Fast food, processed snacks, and fried items are often high in saturated and trans fats, which can increase inflammation.
Excessive Sugar: Beyond just refined carbs, a high intake of added sugar can worsen acne through similar hormonal mechanisms.

Comparison: Best vs. Worst Foods for Acne


Best Foods	Worst Foods
Low-Glycemic Carbs (Quinoa, brown rice, lentils) to stabilize blood sugar.	High-Glycemic Carbs (White bread, sugary cereals, white pasta) to prevent insulin spikes.
Omega-3 Rich Foods (Salmon, flaxseeds, walnuts) to reduce inflammation.	Processed and Fried Foods (Fast food, chips, margarine) to minimize saturated and trans fats.
Antioxidant-Packed Produce (Berries, spinach, sweet potatoes) to protect skin cells.	Milk and Whey Protein (Especially skim milk and supplements) due to potential hormonal impact.
Probiotic Foods (Kefir, kimchi, unsweetened yogurt) for gut health.	Excessive Added Sugar (Sodas, candy, baked goods) to avoid insulin-related breakouts.
Zinc-Rich Foods (Pumpkin seeds, legumes) to regulate oil production.	Excessive Chocolate (Especially milk chocolate) due to high sugar and dairy content.

The Takeaway: A Holistic Approach

While altering your diet may not be a complete cure for acne, it can be a powerful tool for managing symptoms and improving overall skin health. By focusing on whole, unprocessed foods that are low-glycemic and rich in anti-inflammatory nutrients, you provide your body and skin with the building blocks they need to thrive. For best results, combine these dietary changes with a consistent skincare routine and appropriate medical treatments prescribed by a dermatologist. It is always recommended to consult a healthcare professional before making significant dietary changes, especially if you have underlying health conditions.

For more in-depth nutritional information on anti-inflammatory diets, consult reputable resources such as the National Institutes of Health.

Note: It's important to remember that individual results vary. Some people may notice a dramatic improvement by cutting out dairy, while others might not see a major change. Tracking your food intake and breakouts can help you pinpoint your specific triggers. A balanced, long-term approach to eating is more beneficial than a restrictive, short-term elimination diet.

Frequently Asked Questions

Diet is a complementary tool, not a cure-all, and is best used alongside medical treatments for acne prescribed by a dermatologist. For many, it can significantly improve symptoms and skin health, but it rarely solves the problem entirely on its own.

Some studies suggest a link between consuming milk, particularly skim milk, and increased acne risk. This may be due to hormones like IGF-1 present in milk, but research is still ongoing. The link is not as clear for other dairy products like cheese or yogurt.

Yes, some evidence suggests that whey protein, a milk derivative, can increase IGF-1 and potentially worsen acne. If you use whey protein supplements and experience breakouts, consider switching to a non-dairy alternative like pea protein.

The link is inconclusive and largely depends on the type of chocolate. The sugar and milk content in many chocolate products are more likely culprits than cocoa itself. Dark chocolate with high cocoa content and minimal sugar may have fewer negative effects on the skin.

While dietary fats themselves are not a direct cause, studies link a high intake of saturated and trans fats (often found in fried and processed foods) to increased inflammation and acne severity. Cooking with healthy fats like olive oil and avocado is a better choice.

Low-glycemic foods are carbohydrates that cause a slower, more stable rise in blood sugar compared to high-glycemic foods. Good examples for acne-prone skin include whole grains like quinoa, legumes, non-starchy vegetables, and most fruits.

There is a strong connection between gut and skin health, often called the gut-skin axis. An imbalanced gut microbiome can lead to systemic inflammation, which is known to contribute to acne. Eating probiotic-rich foods and high-fiber foods can help balance your gut and improve skin health.