Top 6 Foods That Help Acne Breakouts

You know the old saying: you are what you eat? Turns out, when it comes to your complexion, it’s true. Your diet plays a major role in your overall health, from bone density to energy levels, and acne is just one more aspect that’s affected.

While acne has a number of causes, such as genetics and skincare routines, diet is an often overlooked component. If you suspect your diet may be leading to an acne breakout, then we’re here to add some skin-boosting ingredients to your plate. Keep reading to learn the top foods that help acne breakouts, as well as some foods to avoid for clear, glowing skin.

How Can Diet Affect Acne?

No, eating pizza may not directly lead to “pizza face.” However, research suggests that the foods you eat can show up on your skin—especially for those with acne [1].

To understand how diet affects acne, it’s important to know why acne forms in the first place. Acne is the result of clogged hair follicles, forming lesions like blackheads, whiteheads, cysts, or nodules. These clogs can occur from any of these substances:

• Sebum (natural skin oils)
• Bacteria
• Dead skin cells 

So, where does food fit in? When hormones like androgens (male sex hormones) and insulin-like growth factor-1 (IGF-1) are boosted, it can raise sebum production and lead to further clogged pores. Unfortunately, certain foods can affect these hormones—and thus affect your complexion. Similarly, certain foods can boost inflammation in the body, which can also worsen any existing acne. 

Remember: acne is a case-by-case issue. While some people may break out from eating cereal, others may have deep cystic acne from hormonal shifts. It’s important to monitor for yourself how certain foods affect your complexion. 

6 Foods That Are Acne Diet Safe

When it comes to battling acne, it's easy to get overwhelmed by the countless skincare products on the market. But what if the solution was sitting right on your plate? 

Making changes to your diet can have a significant impact on your skin health, especially for those who deal with acne. While food choices won’t usually cure acne, they can certainly help in the fight against breakouts. From nourishing fish to berries, let’s uncover the skin superhero foods that can help you achieve clearer skin. 

#1 Fatty Fish

You might know that fatty fish are excellent for your heart, thanks to their high count of omega-3 fatty acids. However, these delicious fish are also great for the skin. The omega-3 fatty acids in certain fish are known anti-inflammatories, neutralizing damaging toxins in the body. In fact, one study found that those who took an omega-3 supplement reduced their acne [2]. 

To bring this soothing seafood into your plate, look for fatty fish types like:

• Salmon
• Mackerel
• Sardines
• Anchovies
• Black cod
• Bluefin tuna
• Whitefish 

#2 Low-Glycemic Index Foods

Low-glycemic index foods are the lead heroes in the fight against acne, saving the day by keeping your blood sugar levels in check. Luckily, you have many delicious options when it comes to building a low-glycemic plate.

So, what does “glycemic” mean? The glycemic index of a food indicates how much it spikes insulin and raises blood sugar levels. Typically, the higher the sugar levels in the food, the higher the spike. Unfortunately, these spikes also release insulin-like growth factor-1—which can trigger acne [3]. You may notice chocolate can cause acne if it’s mixed with other additives to make it sweeter.

The good news? Adopting a low-glycemic diet is shown to help acne [4]. Prevent these harmful insulin spikes by choosing carbohydrates and foods low in sugar, such as:

• Whole grains – Quinoa, oats, brown rice, barley, whole wheat 
• Legumes – Lentils, chickpeas, black beans, kidney beans 
• Non-starchy vegetables – Broccoli, cauliflower, leafy greens, bell peppers
• Nuts and seeds – Almonds, walnuts, chia seeds, flaxseeds, pumpkin seeds
• Healthy fats – Avocados, olive oil, coconut oil

One more plus: low-glycemic foods are typically packed with fiber. Not only does fiber slow down the absorption of sugars and maintain low insulin levels, but it also keeps your digestive system running smoothly. As a result, your body won’t store waste and toxins that can cause acne-boosting inflammation.

#3 Zinc-Rich Foods

Research suggests that eating foods rich in zinc could both prevent and treat acne. In particular, one study found that low zinc levels were correlated with acne severity [5]. Try adding some of these zinc-rich foods to your plate:

• Pumpkin seeds
• Nuts (almonds, cashews, pine nuts)
• Beef
• Turkey
• Quinoa
• Lentils
• Shellfish (oysters, crab, shrimp)

#4 Colorful Fruits and Vegetables

There’s a reason they say to “eat the rainbow.” A plant-based diet with a variety of fruits and vegetables contain different nutrients, many of which can support your skin health [6]. Even better? Produce is often low-glycemic, meaning it won’t spike hormones that can trigger acne.  

When regularly consumed, these vegetables and fruits can help support a healthy complexion, such as:

• Berries (blueberries, strawberries, raspberries)
• Leafy greens (spinach, kale, Swiss chard)
• Citrus fruits (oranges, lemons, grapefruits)
• Bell peppers
• Carrots
• Tomatoes
• Sweet potatoes

#5 Green Tea

• Antioxidants – Green tea is packed with powerful antioxidants called catechins. These molecules swoop in to neutralize free radicals, or pesky molecules that can wreak havoc on your skin and contribute to aging. 
• Anti-inflammation – Inflammation can exacerbate acne, causing redness, swelling, and discomfort. Luckily, green tea contains polyphenols that combat inflammation, helping to calm angry breakouts and reduce their intensity. 
• Oil control – Excess sebum is a common trigger for acne, often caused by raised levels of androgens (male sex hormones). The catechins in green tea have anti-androgenic properties, helping reduce sebum production and lower the potential for breakouts.
• Antimicrobial properties – Green tea is known for its antimicrobial properties. When drunk, it can possibly combat acne-causing bacteria like Propionibacterium acnes.

#6 Probiotic-Rich Foods

When ingested, probiotics create a “trickle-down” effect to clear acne. By boosting healthy bacteria levels in the gut, probiotics can reduce acne-causing inflammation, reduce sebum levels, and support your skin’s own microbiome [9]. Reset your gut-skin connection by loading up on these probiotic-rich foods:

• Yogurt
• Kefir
• Kimchi
• Sauerkraut
• Pickles
• Tempeh
• Kombucha

3 Foods That Can Worsen Acne Breakouts

When it comes to managing acne breakouts, it's not only about the foods that can help improve your skin—it’s also about the foods that can exacerbate any pimples. 

While every complexion is unique, certain foods have the potential to trigger breakouts in some individuals. Understanding these potential culprits can help you make informed choices for your skin health. 

#1 High-Glycemic Index Foods

Remember how low-glycemic foods can help acne? On the flip side, high-glycemic index foods can possibly trigger acne. 

Foods with a high-glycemic index can rapidly raise blood sugar levels, leading to increased insulin production and blood sugar levels [10]. As a result, this can trigger inflammation and sebum production, exacerbating acne. To avoid this response, avoid these high-glycemic index foods:

• White bread
• White rice
• Sugary cereals
• Candy
• Pastries
• Potato chips

#2 Dairy Products 

That glass of milk could be responsible for your next breakout. While contentious, some studies suggest that the milk and dairy products could stimulate insulin and IGF-1 production, triggering inflammation and sebum production in the skin [11][12]., The result? Acne breakouts. 

If you suspect that dairy may be exacerbating your acne, consider reducing or eliminating dairy foods like:

• Cow milk
• Cheese
• Cream
• Ice cream
• Yogurt (particularly European-style)
• Butter
• Whey protein

#3 High-Fat Foods

Oily foods do not necessarily translate to an oily face. However, a diet high in fats—particularly trans fats—could potentially trigger acne. 

In particular, one study found that teenagers who ate high-fat diets were 43% more likely to suffer from acne [13]. Other research shows that a diet high in trans fats and saturated fats can trigger more acne breakouts [14]. To avoid this affect, try to eat healthier fat sources like avocados, nuts, and seeds instead of these less-healthy options:

• French fries
• Fried chicken 
• Fried snacks
• Packaged baked goods (doughnuts, cookies, muffins)
• Margarine
• Fast food

PROVEN—Your Path to Clear Skin

Skin health—and particularly, acne care—is a multi-factor equation. While diet plays an important role in this formula, your skincare routine plays an equally (if not more powerful) role. When fighting acne, a holistic approach will bring you closest to that glowing complexion, and we’re here to help.  

At PROVEN Skincare, we ditch cookie-cutter skincare routines for a personalized approach. Our products use natural, research-backed ingredients that can address your individual concerns, whether that’s fine lines or deep breakouts. It’s as simple as 1-2-3—a facial cleanser, an SPF moisturizer, and a night cream, and your skin is set. 

Find your own custom formula by taking our skincare quiz today.