Candy, Cheese And Chocolates: The Acne-Causing Foods You Didn’t Know You Were Eating (Image Credits: iStock)
If you’re struggling with stubborn acne and no skincare product seems to help, your diet might play a bigger role than you think. While hormones, stress, and daily habits are well-known acne triggers, what we eat can also make a huge difference to our skin health.
“Acne is no longer just a teenage problem. We’re now seeing it across all age groups, and diet is one of the underestimated contributors,” says Dr Chandani Jain Gupta, MBBS and MD, Dermatologist and Aesthetic Physician at Elantis Healthcare, New Delhi.
The Foods That Might Be Harming Your Skin
Let’s start with the usual suspects. If you have a sweet tooth, it might be time to reconsider your choices. “Sugary foods like candies, pastries, soft drinks, and even white bread raise your blood sugar quickly. This spikes insulin levels, which leads to increased oil production and clogged pores,” explains Dr Gupta.
Another common acne trigger? Dairy—especially skim milk. Multiple studies have linked milk consumption to acne, and Dr Gupta agrees. “Hormones and bioactive compounds present in milk can stimulate oil glands. That’s why some patients notice flare-ups after consuming milk, cheese, milkshakes, or ice cream.”
Processed grains like white rice and pasta may also contribute to breakouts. These refined carbs are quickly converted to sugar in the body, spiking insulin and disrupting hormonal balance—both of which are bad news for your skin.
Even chocolate can be a culprit—particularly the milk variety. “Though the evidence is mixed, many people report acne worsening with chocolate. Sugar and dairy content in milk chocolate are likely to blame,” says Dr Gupta.
Then come the usual junk food villains—burgers, fries, pizzas, and chips. “These are high in saturated fats and refined carbs, which increase body inflammation. Inflammation is a known factor in acne development,” she adds.
What to Eat for Clearer Skin
The good news? Making some smart swaps in your diet can help reduce acne over time. Start with whole grains like oats, brown rice, and quinoa. These digest slowly and help keep your blood sugar stable, preventing excess oil production.
Fruits and vegetables are your skin’s best friend. “Leafy greens, carrots, sweet potatoes, berries, and tomatoes are rich in antioxidants and skin-healing vitamins like A, C, and zinc,” says Dr Gupta.
Omega-3 fatty acids found in walnuts, flaxseeds, chia seeds, and fatty fish like salmon can work wonders. “These healthy fats are anti-inflammatory and hormone-regulating, which calms irritated skin,” she notes.
Zinc is another skin-boosting nutrient. Load up on pumpkin seeds, lentils, and chickpeas to help your skin heal faster and regulate breakouts.
Finally, don’t forget your gut health. A balanced gut microbiome plays a major role in reducing skin inflammation. “Include probiotic-rich foods like yogurt, kimchi, or fermented veggies. They aid digestion and reduce inflammation from within,” advises Dr Gupta.
Not everyone reacts the same way to food, but if you're battling recurring breakouts, it’s worth taking a closer look at what’s on your plate. Ditch the sugar and processed stuff, and nourish your skin with whole, nutrient-rich foods. Your face just might thank you for it.
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