Will Cutting Out Dairy Improve Skin and Reduce Acne?

November 22, 2025 •

4 min read

According to a 2018 meta-analysis of over 78,000 people, consuming dairy products was associated with a higher likelihood of acne in young people aged 7–30. Many individuals find that cutting out dairy can improve skin health, particularly reducing inflammatory conditions like acne.

Quick Summary

This article explores the scientific evidence and potential mechanisms behind the link between dairy and skin issues, particularly acne. It covers how hormones and inflammatory proteins in milk can influence sebum production and overall skin health. The article also discusses potential benefits, provides healthy alternatives, and explains what to expect when eliminating dairy.

Key Points

Dairy contains IGF-1: Milk, even organic varieties, contains hormones like IGF-1, which can trigger excess sebum production and acne.
Skim milk link to acne: Some studies suggest a stronger correlation between skim milk and acne compared to whole milk, possibly due to higher concentrations of whey protein or lower levels of protective fatty acids.
Impact on inflammation: Dairy products, particularly in sensitive individuals, can cause systemic inflammation that exacerbates inflammatory skin conditions like acne, eczema, and rosacea.
Individual results vary: While many see benefits, cutting dairy is not a guaranteed cure for everyone's acne, as individual sensitivities and genetics play a major role.
Patience is key for results: It can take anywhere from a few weeks to several months of consistently avoiding dairy to see a noticeable improvement in skin clarity.
Alternatives can help: Plant-based options like almond, oat, and coconut milk can be healthier choices, especially when unsweetened, due to their anti-inflammatory properties and lack of added hormones.
Gut health connection: The gut-skin axis is a known communication pathway, and supporting a healthy gut microbiome through fermented foods and less inflammatory ingredients can benefit your skin.
High-glycemic foods are co-conspirators: Dairy is often consumed alongside other high-glycemic foods, which also contribute to insulin spikes and acne.

The Gut-Skin Axis and the Dairy Connection

Emerging research highlights the existence of a bidirectional communication pathway known as the 'gut-skin axis'. This connection means that an imbalance in gut bacteria, or dysbiosis, can lead to systemic inflammation that manifests as skin issues like acne, eczema, and rosacea. Dairy can be a significant trigger for some people, causing gut inflammation that impacts skin health.

How Dairy May Influence Acne

For those genetically predisposed to acne, or with a sensitivity, dairy products can act as a potent trigger through several mechanisms:

Hormonal Impact: Milk contains hormones, including Insulin-like Growth Factor (IGF-1), which can remain present even in organic or hormone-free varieties. Increased IGF-1 levels are linked to a rise in sebum (oil) production, clogged pores, and inflammation—all key factors in acne development.
Milk Proteins: Both whey and casein, the main proteins in milk, can trigger insulin and IGF-1 surges. Some studies even suggest that skim or low-fat milk might have a stronger association with acne than whole milk, potentially because these milks are often fortified with more whey protein. Whey protein supplements, popular with some athletes, have also been linked to acne flares.
High Glycemic Index: While not universally high in sugar, milk does have a high insulin index, meaning it causes a significant rise in blood insulin levels. Elevated insulin is associated with increased androgen hormones and sebum production, which promotes acne.
Inflammatory Proteins: Whey and casein can also be pro-inflammatory for sensitive individuals, exacerbating inflammatory skin conditions like eczema and psoriasis.

Making the Switch: What to Expect When Cutting Out Dairy

Committing to a dairy-free diet can yield noticeable results for some, but it requires patience and consistency. Here’s a general timeline:

First Few Weeks: Many people report feeling less bloated and seeing a reduction in new breakouts within two to three weeks. This initial improvement is often due to a decrease in internal inflammation.
One to Three Months: For more significant changes, especially in cystic or stubborn acne, it may take one to three months to see improvement. This aligns with the skin's natural regeneration cycle. Consistent avoidance allows the body's inflammatory response to calm down.
Long-Term Benefits: Continued avoidance allows for sustained improvements in skin clarity and texture for those sensitive to dairy. Incorporating a diet rich in anti-inflammatory foods can further amplify the benefits.

Dairy vs. Plant-Based Alternatives for Skin Health

Cutting out dairy doesn't mean sacrificing creamy lattes or morning cereal. Many alternatives offer different nutritional profiles that can be more skin-friendly.


Feature	Dairy Milk	Almond Milk	Oat Milk	Coconut Milk
Hormones	Contains IGF-1 and others which can influence sebum production.	Naturally hormone-free; beneficial for skin.	Naturally hormone-free; beneficial for skin.	Naturally hormone-free; beneficial for skin.
Inflammation	Can be pro-inflammatory for sensitive individuals due to proteins and lactose.	High in antioxidant Vitamin E, which fights inflammation.	Contains beta-glucans which support gut health and reduce inflammation.	Low in inflammatory omega-6 fatty acids.
Glycemic Index	High insulin index, can cause blood sugar and insulin spikes.	Low glycemic index, particularly unsweetened versions.	Can have a higher glycemic index than other alternatives; choose unsweetened.	Low in sugar and less likely to cause spikes.
Nutritional Profile	Source of calcium, protein, vitamins A, D, B12.	Often fortified; good source of Vitamin E and healthy fats.	Fortified with vitamins; good fiber source.	Good source of healthy saturated fats, magnesium, and potassium.
Key Caveat	Can trigger acne and other inflammatory skin issues in some individuals.	Watch out for added sugars and emulsifiers in some brands.	Often contains added sugars and oils; stick to unsweetened versions.	Some may find it too high in fat for their personal dietary needs.

How to Approach a Dairy-Free Diet for Better Skin

Read Labels Carefully: Dairy hides in many processed foods. Be vigilant and check ingredients for milk solids, casein, whey, and other dairy derivatives.
Focus on Whole Foods: Adopt an anti-inflammatory diet rich in fruits, vegetables, healthy fats, and lean proteins to support overall skin health.
Replace with Care: When choosing dairy alternatives, opt for unsweetened options to avoid sugar-induced inflammation.
Listen to Your Body: Track your skin's response in a journal. This helps identify if dairy is indeed a trigger for you.
Consider Probiotics: Support your gut health with probiotic-rich foods like kefir (if tolerated), sauerkraut, and kimchi. Fermented foods can help balance your gut microbiome, benefiting the gut-skin axis.

Conclusion: Finding the Right Path for Your Skin

While cutting out dairy can significantly improve skin for those with a sensitivity, it is not a universal cure. The journey toward clearer skin involves a holistic approach, including diet, lifestyle factors, and effective skincare. For some, a strict elimination of dairy will yield dramatic results, while others may only need to reduce their intake. The key is to pay close attention to your body's signals and find what works best for you, consulting with a dermatologist for a tailored treatment plan. The connection between dairy and acne is a complex and highly individual one, and with the variety of alternatives available, experimenting with a dairy-free diet is a manageable step toward understanding your personal triggers.

Acne vulgaris, probiotics and the gut-brain-skin axis

Frequently Asked Questions

While many people with acne or inflammatory skin conditions report improvements from cutting dairy, not everyone will see a change. Its effectiveness depends on whether dairy is a personal trigger for your specific skin issues, as genetics, stress, and other lifestyle factors also play significant roles.

You may notice a difference in skin inflammation and new breakouts within two to three weeks of eliminating dairy. For full skin cell turnover and to see more complete, long-term results, dermatologists often recommend committing to a dairy-free diet for at least one to three months.

Some studies suggest that skim milk and low-fat milk may be more strongly associated with acne than whole milk. This could be due to differences in protein content or the removal of certain fatty acids during processing that are beneficial for skin.

The evidence linking cheese to acne is less conclusive than for milk, with some observational studies showing no significant correlation. This is possibly because the fermentation process can reduce IGF-1 levels. However, high intake could still contribute to inflammation for some individuals, so monitoring your personal response is best.

Unsweetened plant-based milks like almond, oat, or coconut milk are often recommended. These are naturally free of cow hormones, and many contain beneficial nutrients like Vitamin E. Always choose versions without added sugars to avoid inflammatory spikes.

Yes, for some individuals, dairy can trigger or exacerbate other inflammatory skin conditions such as eczema and rosacea. The inflammatory response triggered by dairy proteins is thought to be the primary cause of these flares.

Fermented dairy products like yogurt and kefir are often tolerated better than milk, as the fermentation process reduces some of the inflammatory compounds. However, opt for plain Greek yogurt without added sugars, as sugar can promote inflammation and breakouts.