Diet and acne: What we should know

Choosing healthy eating habits. Realistic, measurable and sustainable changes over time.

Summary in 60 seconds

• Acne is multifactorial: hormones, genetics, inflammation, cosmetics, stress, and treatments. All of these factors together matter as much as, or even more than, diet.
• The most consistent evidence links high glycemic load/index diets (sugars and refined foods) with a modest worsening of acne in some people. Meixiong 2022
• Cow’s milk (especially in some studies) is associated with increased acne; the relationship is not universal and is not always observed with yogurt or cheese. Aghasi 2019
• The most useful approach is usually a practical one: try one change at a time , for a sufficient amount of time, without extreme diets, and without abandoning effective treatments.

What is it and why does it matter?

Acne is an inflammatory condition of the pilosebaceous follicle (the «pore» and its sebaceous gland). It can appear on the face, back, and chest, and affect self-esteem, sleep, and overall well-being.

Talking about diet matters for two reasons:

1. Some people notice clear patterns (for example, outbreaks after certain foods).

2. There are plausible biological mechanisms and studies suggesting associations, but with variable results depending on age, sex, genetics, lifestyle, and diet. Meixiong 2022

How can diet affect you? (a simple explanation)

Diet can influence acne primarily through these means:

1. Sugar and insulin spikes
   Highly refined or sugary foods can rapidly raise blood glucose levels. This can trigger hormonal signals related to sebum production and inflammation in some individuals. In clinical trials, diets with a lower glycemic load have shown a reduction in lesions in certain groups. Smith 2007

2. Growth-like signals (IGF-1) and dairy
   Milk contains components that may influence hormonal signals in susceptible individuals. In observational studies, milk consumption has been associated with increased acne, although this does not imply that it is the cause in all cases. Aghasi 2019

3. Inflammation and Diet Composition
   Dietary patterns higher in fiber, vegetables, legumes, minimally processed proteins, and unsaturated fats are often associated with improved metabolic health. In acne, some supplements (e.g., omega-3) have shown signs of benefit as adjuncts, but they are not a cure. Jung 2014

How to implement good eating habits? (concrete steps)

Step 1: Define your starting point (7 days)

• Keep your treatment/skin care consistent.

• Record: type of lesions (comedones, papules/pustules), areas, and 2–3 photos with the same light.

• Write down “suspicious” foods (not everything you eat).

Step 2: Choose a single experiment (4 to 12 weeks)

Choose one of these approaches (in order of practical evidence):

A) Low glycemic load (4–8 weeks)

• Swap refined foods for real whole grains and fiber-rich foods: traditional oats, legumes, whole fruits, vegetables, natural yogurt if you tolerate it, nuts.

• Reduce sugary drinks, highly refined bread/pasta, frequent sweets, and ultra-processed snacks.
  What to expect: If it works for you, it’s usually a gradual, not immediate, change. American Academy of Dermatology 2026

B) Adjustment with dairy (8–12 weeks)

• If you suspect dairy, try reducing cow’s milk first (without eliminating everything «at once»).

• Prioritize replacements without added sugar.

• If you eliminate dairy, take care of your calcium/protein/vitamin D intake (ideally with professional guidance).
  What to expect: The goal is to see trends, not perfection. Aghasi 2019

C) Review high-protein supplements (6–12 weeks)

• If you use protein shakes, consider pausing whey protein if it coincides with a worsening of your condition, especially during trunk or recent shoots. Scientific evidence is mixed, but there certainly appears to be some association in certain studies and reports. Muhaidat 2024

Step 3: Evaluate using simple criteria

• Fewer inflammatory lesions? Fewer new outbreaks per week? Less pain?

• If there is an improvement, keep the most useful change and avoid adding unnecessary restrictions.

Step 4: Stick to what has been proven

Dietary changes are often helpful . For most, sustained control requires skin care and, if needed, medical treatment according to guidelines. Reynolds 2024

The idea is not to «eat perfectly», but to do realistic and measurable tests without putting your health at risk.

Common mistakes (avoid them)

• Change several things at once (you won’t know for sure which one helped).

• Expect results in a week : the follicle cycle and inflammation take time.

• Extreme diets (strict keto, “detox”, aggressive fasting) without medical indication: increase the risk of rebound, anxiety with food and deficiencies.

• Eliminate entire food groups without a plan (e.g., dairy without adequate calcium/protein coverage).

• Abandoning effective treatment thinking that «everything can be cured with diet».

Myths vs. Facts

Myth: “Food fat causes acne.”
Fact: It’s not that simple. What’s most frequently mentioned in studies is glycemic load , and in some, milk ; «fat» as a general concept doesn’t explain acne.

Myth: “If I stop eating chocolate, my acne will be cured.”
Fact: There are small studies with variable results; in some predisposed individuals it could worsen, but this is not a universal rule. Caperton 2014

Myth: “With diet I no longer need treatment.”
Fact: Clinical guidelines prioritize therapies with proven efficacy; diet can be a complement. Reynolds 2024

Myth : “There is a definitive list of forbidden foods.”
Fact: The answer is individual. The most useful thing is the method: observe, test, and measure.

When should I consult a specialist?

Consult your dermatologist if:

• There are painful nodules/cysts , scars, or persistent spots.
• Acne affects mood, sleep, and social life.
• It worsens quickly or appears intensely in a short time.
• You suspect a hormonal component (for example, irregular cycles, hair growth in unusual areas).
• Are you considering very restrictive dietary changes or is there a history of eating disorders?
• Acne does not improve despite consistent treatment: there are stepwise approaches recommended by guidelines. NICE 2023

Frequently Asked Questions

Do dairy products cause acne?

• Not necessarily. In Western populations, milk has been associated with increased acne in meta-analyses, but this does not prove causation and does not occur in everyone. Aghasi 2019

Should I eliminate milk or just reduce it?

• If you suspect a link, start by reducing cow’s milk for 8–12 weeks and evaluate your intake. Avoid sugary replacements. If you eliminate dairy, plan to take calcium and vitamin D supplements.

Does sugar «worsen» acne?

• In some people, high-glycemic-index diets are associated with more acne; reducing refined foods and sugary drinks is a reasonable experiment. Meixiong 2022

How long does it take to notice a change?

• It usually takes at least 4–8 weeks to see a trend (sometimes 12), especially if the change is dairy or supplements.

Can whey protein have an effect?

• In some people, it might coincide with breakouts, although the evidence isn’t consistent. If your acne worsened after starting whey protein, try taking a break and observing carefully. Muhaidat 2024

Do Omega-3 or supplements help?

• Some trials suggest modest benefit as adjuncts, but they do not replace treatment. It’s best to prioritize basic dietary changes first (fewer ultra-processed foods, more fiber, and fish/seeds if you tolerate them). Jung 2014

What do I do if «everything makes me feel bad»?

• Pause and simplify: return to a balanced base, eliminate only one suspect at a time, and consider professional support (dermatology and nutrition) to avoid unnecessary restrictions.

Bibliography and sources

• Reynolds RV, Yeung H, Cheng CE, Cook-Bolden F, Desai SR, Druby K, et al. Guidelines of care for the management of acne vulgaris . J Am Acad Dermatol. 2024;90(5):1006.e1-1006.e30. doi:10.1016/j.jaad.2023.12.017.
• Nast A, Dréno B, Bettoli V, Bukvic Mokos Z, Degitz K, Dressler C, et al. European evidence-based (S3) guideline for the treatment of acne – update 2016 – short version . J Eur Acad Dermatol Venereol. 2016;30(8):1261-1268. doi:10.1111/jdv.13776.
• National Institute for Health and Care Excellence. Acne vulgaris: management [Internet] . London: NICE; 2021 [actualizado 30 abr 2026; consultado 19 jun 2026] . Available from: NICE .
• British Association of Dermatologists. Acne [Internet] . London: British Association of Dermatologists; 2020 [consultado 19 jun 2026] . Available at: Skin Health Info/BAD .
• American Academy of Dermatology Association. Can the right diet get rid of acne? [Internet] . Rosemont (IL): American Academy of Dermatology Association; sf [consultado 19 jun 2026] . Available from: American Academy of Dermatology Association .
• Meixiong J, Ricco C, Vasavda C, Ho BK. Diet and acne: a systematic review . JAAD Int 2022;7:95-112. doi:10.1016/j.jdin.2022.02.012.
• Aghasi M, Golzarand M, Shab-Bidar S, Aminianfar A, Omidian M, Taheri F. Dairy intake and acne development: a meta-analysis of observational studies . Clin Nutr. 2019;38(3):1067-1075. doi:10.1016/j.clnu.2018.04.015.
• Smith RN, Mann NJ, Braue A, Mäkeläinen H, Varigos GA. The effect of a high-protein, low glycemic-load diet versus a conventional, high glycemic-load diet on biochemical parameters associated with acne vulgaris: a randomized, investigator-masked, controlled trial . J Am Acad Dermatol. 2007;57(2):247-256. doi:10.1016/j.jaad.2007.01.046.
• Reynolds RC, Lee S, Choi JYJ, Atkinson FS, Stockmann KS, Petocz P, et al. Effect of the glycemic index of carbohydrates on acne vulgaris . Nutrients. 2010;2(10):1060-1072. doi:10.3390/nu2101060.
• Caperton C, Block S, Viera M, Keri J, Berman B. Double-blind, placebo-controlled study assessing the effect of chocolate consumption in subjects with a history of acne vulgaris . J Clin Aesthet Dermatol. 2014;7(5):19-23.
• Jung JY, Kwon HH, Hong JS, Yoon JY, Park MS, Jang MY, et al. Effect of dietary supplementation with omega-3 fatty acid and gamma-linolenic acid on acne vulgaris: a randomized, double-blind, controlled trial . Acta Derm Venereol. 2014;94(5):521-525. doi:10.2340/00015555-1802.
• Muhaidat J, Qablan A, Gharaibeh F, Albataineh GH, Abdo N, Alshiyab DM, et al. The effect of whey protein supplements on acne vulgaris among male adolescents and young adults: a case-control study from North of Jordan . Dermatol Res Pract. 2024;2024:2158229. doi:10.1155/2024/2158229.