Your Diet and Acne

For decades, the connection between diet and acne has been dismissed as a myth. 'Chocolate doesn't cause pimples,' we've been told by doctors and skincare experts alike. Yet emerging research and clinical experience reveal a different perspective: your diet plays a crucial role in the appearance and severity of your acne.

Despite this evidence, most dermatologists typically just prescribe medications for acne rather than consider diet. When these prescriptions fail, they often jump to recommending Accutane as a last resort, ignoring the potential benefits of dietary changes.

Despite lingering skepticism, it seems clear that your gut and skin health are linked. For one thing, between 30-70% of acne patients see improvements in their skin when following a new, acne-focused diet. 

As a licensed esthetician for over 22 years and Acne Specialist for 12 years, I see the proof of this argument every single day. What you eat affects your skin, and can make (or break) your acne treatment. So, if you are ready to treat your acne from the inside out, let’s dive a little deeper into the relationship between your diet and acne.

The Relationship Between Diet and Acne

If you suffer from acne, you may already know that acne is caused by oil and dead skin cells clogging up your oil glands and hair follicles. 

But then, if acne is primarily concentrated in your skin, what role can your diet possibly play?

Your diet directly fuels or fights inflammation throughout your entire body—including your skin. If your diet is mostly inflammatory foods, your acne may worsen as a result. Increased inflammation combined with hormones from certain foods makes getting rid of acne much more difficult. 

Before you ask, this has nothing to do with your weight or body size— it’s about how certain foods can aggravate acne-prone skin. This is why some people don’t see the improvements they’re looking for when taking prescriptions or acne medications. It’s like trying to bail a sinking ship with a dixie cup. 

The product can’t dry up the existing break ups while you’re still consuming foods that aggravate your acne. However, if you significantly reduce the amounts of those foods you eat, the products can do their work and reduce inflammation in your skin.  

Does Acne Start in the Gut?

Technically, no. Acne doesn’t start in the gut. However, there is no doubt that the two are linked.

Poor gut health can trigger body-wide inflammation that can make acne worse. When the harmful bacteria in your gut outnumber beneficial ones, the inflammation in your body increases. 

Then, there are your hormones. The bacteria in your gut help regulate hormone levels, produce most of your serotonin (the "happy hormone"), and influence insulin which controls your blood sugar. When your gut health suffers, these hormone systems can become imbalanced, potentially leading to issues throughout your body, including acne.

A combination of gut health support, dietary changes, and topical solutions will combat acne on all levels, giving you a fighting chance to stop your acne breakouts and reduce redness and irritation.

Worst Foods for Acne

Let’s begin by looking at the worst foods for acne. A leading acne specialist, Dr. James Fulton, has conducted exhaustive research and clinical trials to find the worst foods for acne-prone individuals. Decreasing the amount of these foods may help you regain control over your acne, reduce inflammation, and give the topical treatments a chance to work their magic.

• Dairy (whey, yogurt, kefir, cheese, milk, etc.) – Triggers inflammation and increases hormone levels that can worsen acne.
  

• Whey and Soy Protein (including protein powders/shakes/bars) – Whey spikes insulin, while soy disrupts hormones, both contributing to breakouts.
  

• Soy-Based Foods (soy milk, edamame, tofu, tempeh) – Contains phytoestrogens that can interfere with hormone balance and aggravate acne.
  

• Peanuts/Peanut Butter – High in omega-6 fatty acids, which can promote inflammation and acne. Peanuts when digested break down into dihydrotestosterone increasing oil and dead skin cell buildup
  

• Seaweed/Kelp/Miso/Sea Moss/Algae Supplements – High in iodine, which can lead to clogged pores and breakouts.
  

• Seafood/Shellfish (shrimp, lobster, scallops, etc) – Contains high iodine levels, which may trigger acne flare-ups. They are also often cooked in boils which contain high iodides.
  

• Organ Meats (liver, sweet breads) – Rich in vitamin B12 and iodine, which can contribute to acne breakouts.
  

• Processed Foods (fast food, lunch meats, white bread) – Often high in unhealthy fats, sugars, and additives that increase inflammation and acne.
  

• Sugar (candy, pastries, ice cream, etc) – Spikes blood sugar and insulin, leading to increased oil production and clogged pores.
  

• Energy Drinks – Fortified with high amounts of B12 and high in sugar and caffeine, all of which can stress the body and worsen acne. 

We recommend removing these foods completely for 3-4 months while you are working with an acne specialist. Once your skin is clear, you can start to add them back into your diet, one at a time, to see which foods trigger you the most. 

If you’re not able to completely remove these foods from your diet, at least reduce the amount you consume by 50%. That will make a dramatic difference in your skin. At the 3-4 month mark, you can decide if you want to reduce them more or if you’re happy with the difference that reduction has made. 

Best Foods for Acne

While some foods are notoriously bad for acne, others can help you reduce inflammation and support a healthier gut and skin relationship.

• Lean Meats – Provide high-quality protein to support skin repair and collagen production.
  

• Salmon – Rich in omega-3s, which reduce inflammation and keep skin hydrated.
  

• Leafy Greens (Spinach and Kale) – Packed with antioxidants and vitamins that fight inflammation and protect the skin.
  

• Low-Glycemic Fruits (Berries and Green Apples) – Help stabilize blood sugar and reduce acne-triggering insulin spikes.
  

• Nuts (Walnuts and Almonds) – Contain healthy fats and vitamin E, which support skin healing and hydration.
  

• Turmeric – A powerful anti-inflammatory that calms redness and breakouts.
  

• Fermented Foods (Sauerkraut, Kimchi, etc.) – Support gut health, which is key for clear skin and reduced acne.
  

• Green Tea – High in antioxidants that combat inflammation and reduce oil production.
  

• Pumpkin Seeds – Rich in zinc, which helps control oil production and speeds up skin healing.
  

• Sweet Potatoes – Packed with beta-carotene, which the body converts to vitamin A to promote clear, healthy skin.

In addition to these dietary additions, you should also drink plenty of water. Drinking water helps flush harmful bacteria from your skin (through sweat) and your gut (through urine). Plus, proper hydration helps manage inflammation, making your breakouts less severe.

What is the best diet for acne?

If you’re feeling overwhelmed by all the “best” and “worst” foods for acne, following a low-glycemic diet is a simple and effective solution to support clearer skin.  

A low-glycemic diet is based on the glycemic index (GI), a.k.a. how quickly the food you eat raises your blood sugar. 

High-GI foods (like many of those listed in the worst foods list) cause your blood sugar to spike. This increases insulin levels which also increases oil production, inflammation and hormonal imbalances. Meanwhile, Low-GI foods keep your blood sugar stable, reducing insulin spikes and inflammation.

When in doubt, focus on choosing whole, unprocessed foods to support your skin and overall health rather than what is “good” or “bad.” You may find that you don’t react to many of the bad foods on this list and that’s totally normal. Each individual has their own trigger foods and it’s up to you to discover what that might be for you.

Work with Atlanta Acne Specialists

Despite what you may have heard, your diet plays a crucial role in the treatment of acne. But before you panic buy all of the "good" foods on this list, we want to offer important perspectives.

Remember, there is no one-size-fits-all treatment for acne. The key is maintaining a flexible and curious mindset as you discover what works specifically for your skin. 

Think of yourself as a detective on the lookout for your unique acne triggers—investigating which combination of dietary changes and skincare products fit best with your lifestyle and body chemistry.

Your reward for this detective work? Clear, acne-free skin!

We've consistently found that the best results come from a balanced approach. At Atlanta Acne Specialists, we see dramatic improvements in our clients when they use the right skincare products for their specific skin type and acne condition, combined with dietary and lifestyle changes. One alone is not enough!

There is no cure for acne, but you can learn how to  manage acne topically without harsh prescriptions and antibiotics. Ready to get started? Take our Acne Mini Course or book your consultation and acne treatment today!