There’s no miracle food for clear skin, but a few patterns in the research are worth knowing about.
The gist
- The American Academy of Dermatology says more research is needed to know whether certain foods worsen acne.
- Small studies suggest a low-glycemic diet may reduce acne for some people.
- Some studies have linked cow’s milk, including skim milk, to more acne breakouts.
- A balanced diet supports your overall health, but it can’t replace sun protection or acne treatment.
It’s easy to find bold claims online about foods that “detox” your skin or give you a glow overnight. The real research is more modest.
Acne and high-glycemic foods
High-glycemic foods make your blood sugar rise quickly. Examples include white bread, fries, and sugary drinks and snacks. According to the American Academy of Dermatology (AAD), findings from small studies suggest a low-glycemic diet may reduce acne, though other studies haven’t found a connection.
Acne and milk
Some studies have linked drinking cow’s milk, whether whole, low-fat or skim, to more acne breakouts. Researchers still aren’t sure why, and the AAD notes that more research is needed.
A practical approach
| If you want to try | How |
|---|---|
| Lower-glycemic choices | Swap white bread and sugary cereals for whole grains, beans and vegetables |
| A food diary | Note what you eat and when breakouts appear for a few weeks |
| Balanced meals | Include vegetables, fruit, whole grains and protein foods |
Beauty tip
Change one thing at a time and give it several weeks. Skin changes slowly, and changing several things at once makes it hard to tell what helped.
What diet can’t do
A healthy diet supports your overall health, but it isn’t a substitute for sunscreen, a simple skincare routine or medical treatment for acne. If breakouts are painful, leave scars or affect how you feel, see a dermatologist.
Worth remembering
Talk to your doctor or a registered dietitian before cutting out whole food groups, especially if you’re pregnant, have a health condition or have a history of disordered eating.
The bigger picture
Sleep, stress and hydration often come up alongside diet. Our guides to sleep and skin and water and skin look at what the evidence says.
You asked
Does chocolate cause acne?
The evidence is limited and mixed. If you notice a pattern between a particular food and breakouts, it may be worth keeping track.
Should I cut out dairy?
Not without good reason. Dairy is a source of calcium and protein. If you suspect it affects your skin, talk to a dermatologist or dietitian before making big changes.
Can supplements improve my skin?
Most people can get the nutrients they need from a varied diet. Some supplements can cause problems, such as biotin interfering with lab tests, so check with a doctor first.
This article is general information, not medical advice. For skin, hair or nail problems that worry you, or before starting a new treatment if you’re pregnant, breastfeeding or have a health condition, talk to a board-certified dermatologist or your doctor.
