- Dairy and acne: how milk and cheese can affect the skin
- Sugar and oily skin: sweets, chocolate and fizzy drinks
- Processed foods that can worsen acne
- Fried food and fast food: a hidden enemy for acne-prone skin
- Spicy food and acne: why heat can irritate the skin
- Pastries, high glycemic index and foods that worsen acne
- Acne and diet: how to help prevent acne naturally
Acne is a common skin condition that affects people of all ages. While genetics and hormonal factors play a key role, what we put on our plate also leaves a visible mark on our complexion.
Certain foods can contribute to flare-ups by increasing inflammation, stimulating sebum production or affecting hormone levels in the body. Below we look at six groups of foods that can worsen acne, and why it's worth having them in moderation if your skin is prone to blemishes.
Dairy and acne: how milk and cheese can affect the skin
While milk contains beneficial nutrients, drinking it regularly can have an unfavourable effect on the skin. It contains growth hormones and, combined with a relatively high glycemic response, can predispose the skin to more oil production, which blocks pores.
Dairy products can also affect the gut microflora, which is closely linked to the condition of the skin, and this often shows up as inflammation and blemishes.
Of course, not everyone who consumes milk or dairy develops acne: sensitivity is highly individual, so it's worth observing how your own skin reacts.
The most common dairy products linked to acne include fresh cow's milk, yoghurt, cheese and ice cream. As a lighter alternative, you could try almond, coconut or rice milk, oat drinks and tofu.
Sugar and oily skin: sweets, chocolate and fizzy drinks
Foods high in refined sugar cause the body to release more insulin, which in turn stimulates androgen hormones responsible for the skin's oil production.
This combination of insulin and androgens pushes the skin towards higher sebum production, which is a direct trigger for oily skin and sugar going hand in hand with more inflammation.
Milk chocolate, which combines sugar and dairy, places an extra load on the skin and gut bacteria. Common culprits include cakes, biscuits, sweets, fizzy drinks and milk or white chocolate. As a more balanced choice, you could opt for dark chocolate with a high cocoa content and fresh fruit.
Processed foods that can worsen acne
Processed products are usually high in sugar, unhealthy fats, preservatives, colourings and salt, a combination that can affect both the skin and overall health.
They tend to be low in the nutrients needed to support a balanced complexion. Typical examples are sausages, crisps, ready-made sauces and frozen pizzas or nuggets. Better alternatives include wholegrains, legumes, fish, chicken and more fresh vegetables in your meals.
Fried food and fast food: a hidden enemy for acne-prone skin
Fried food is among the main culprits for increasing the risk of acne, thanks to its high content of saturated and trans fats, which feed inflammation and increase sebum production, blackheads and spots.
These foods often also contain added sugar and refined carbohydrates, which cause blood sugar spikes. Have you noticed how your skin looks shinier and feels oilier to the touch after fried food?
Among the most common examples are chips, fried chicken, doughnuts and burgers. Baked, boiled, steamed or grilled foods are a significantly gentler alternative for the skin.
Spicy food and acne: why heat can irritate the skin
Spicy foods can worsen acne by triggering local inflammation, increasing sweating and irritating the digestive tract, which can indirectly show up on the skin too.
Since individual reactions vary considerably, people prone to acne should observe how their skin responds to hot spices and reduce the amount if needed.
Hot peppers, chilli, curry and ginger in large amounts are among the foods to watch, while milder spices that don't irritate the stomach are a gentler choice.
Pastries, high glycemic index and foods that worsen acne
Pastries and high glycemic index foods are rich in sugar and refined carbohydrates, which raise blood sugar quickly and lead to a rise in insulin.
This spike stimulates the oil glands to produce more sebum, which can block pores. It's worth noting that the glycemic index varies depending on how a food is prepared and what it's combined with in a meal.
White bread, white rice, spaghetti, pasta, potatoes, watermelon and bananas are among the higher-risk examples. Wholegrains, legumes and vegetables provide a slower release of sugar and more stable insulin levels.
| Food | Why it can worsen acne |
|---|---|
| Dairy products | Growth hormones and a high glycemic response that increase sebum |
| Sugar and sweets | Insulin and androgen spikes leading to oilier skin |
| Processed foods | High salt, preservatives and few beneficial nutrients |
| Fried and fast food | Saturated fats and refined carbohydrates that stimulate sebum |
| Spicy foods | Local irritation and increased sweating |
| Pastries/high GI | Rapid blood sugar and insulin spikes |
- Almond, coconut or rice milk
- Dark chocolate with a high cocoa content
- Fresh fruit and vegetables
- Wholegrains and legumes
- Fish and chicken
- Baked, boiled or steamed dishes
- Cow's milk, cheese
- Sweets, cakes and milk chocolate
- Sausages, crisps and ready-made sauces
- Chips and burgers
- An abundance of hot spices
- White bread, white rice and pasta
Acne and diet: how to help prevent acne naturally
For the best results, it's recommended to combine a balanced diet, rich in whole foods and low in processed products and sugar, with a regular external skincare routine.
Our herbal waters, such as Organic Lavender water - Hydrolina, are made from fresh lavender flowers and are rich in soothing, balancing properties.
They help support a fresher feel, help visibly reduce the look of redness and support sebum balance, without replacing a consultation with a dermatologist for more pronounced skin concerns.
Alongside care from within, blemish-prone skin also needs a suitable daily routine on the outside. Hydrobiotic - Lavender & Mint is formulated specifically for skin prone to acne and excess oil, combining deep cleansing with the refreshing feel of mint and the soothing care of lavender.
Removes excess sebum and impurities from the pores, without drying out the skin.
Helps support a visible reduction in redness and brings back a feeling of comfort to the skin.
Gives a feeling of freshness and lightness after every use.
Helps regulate oil production for a more balanced-looking complexion throughout the day.
FOR COMPLETE CARE: ACNE ROUTINA™
Three products working in sync with the skin's natural processes for a complete approach to acne, blackheads and excess oil, combined with regular attention to your diet.
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About the InaEssentials family
InaEssentials is a Bulgarian family business with over 25 years of experience in organic farming and natural cosmetics using rose oil, herbal waters and ingredients from our own plantations. Every product is created with care for the skin and respect for nature.
Frequently asked questions
Important information
This article is for informational purposes only and does not replace consultation with a doctor or dermatologist. InaEssentials products are cosmetic, not medicinal, and do not cure, fully remove or guarantee results for acne. For pronounced or persistent skin issues, please consult a specialist.
