Which foods cause acne?

What Foods Can Trigger Acne Breakouts?

If you've been struggling with acne, your diet might be playing a bigger role than you think. According to the Phoenix Surgical Dermatology Group, certain foods are commonly linked to breakouts. While everyone’s skin reacts differently, cutting back on these culprits could lead to clearer skin.

Processed foods top the list—loaded with preservatives, added sugars, and unhealthy fats, they can spike inflammation and disrupt hormone balance, both of which contribute to acne. Similarly, refined sugar and refined carbohydrates (like white bread and pastries) cause rapid spikes in blood sugar, triggering insulin surges that increase oil production in the skin.

Dairy products are another major trigger for many people. Studies suggest that the hormones in milk, especially skim milk, can stimulate oil glands and promote clogged pores. Some also point to soy products as a potential irritant due to their effect on estrogen levels, though the evidence is more mixed.

Foods high in trans fats, often found in fried and packaged snacks, contribute to systemic inflammation, which can worsen acne. Alcohol may also play a role by dehydrating the skin and disrupting liver function, potentially leading to breakouts.

And while caffeine doesn’t directly cause acne for everyone, it can boost stress hormones like cortisol in sensitive individuals—leading to increased sebum production and inflammation.

That said, diet is just one piece of the puzzle. Genetics, hormones, and skincare habits all matter. But paying attention to what you eat—and reducing intake of these common triggers—might just give your skin the break it deserves.