While diet can influence acne, there’s no universal ‘acne diet’ – focus on balanced eating and avoid blaming specific foods. Here’s how to navigate the evidence and make practical changes.
The link between diet and acne
Research suggests that certain foods may exacerbate acne in some people, but the relationship isn’t straightforward. High-glycaemic foods (like sugary snacks and refined carbs) and dairy are often linked to breakouts, but individual responses vary.
What the evidence says
- High-glycaemic foods: These can spike insulin levels, potentially increasing sebum production and inflammation. Opt for whole grains, fruits, and vegetables instead.
- Dairy: Some studies suggest dairy may worsen acne, but the evidence isn’t conclusive. If you suspect dairy affects your skin, try reducing it for a few weeks.
- Omega-3 fatty acids: Found in fish, flaxseeds, and walnuts, these may help reduce inflammation and improve skin health.
Practical steps to try today
- Keep a food diary: Track what you eat and note any changes in your skin to identify potential triggers.
- Focus on balance: Prioritise whole, unprocessed foods and stay hydrated.
- Avoid food blame: Acne is complex and influenced by genetics, hormones, and lifestyle – not just diet.
When to seek help
If your acne is severe or persistent, consult a dermatologist for personalised advice. For more on managing acne, explore trusted resources like the British Association of Dermatologists.