The Truth About Diet and Acne: What the Research Really Says

If you’ve ever suspected that your diet might be affecting your breakouts, you’re not imagining it.
For many years acne was thought to be unrelated to food but new research is revealing a very different story.

A 2024 scientific review published in Nutrients explored dozens of studies on the link between nutrition and acne. The conclusion? What we eat can directly influence the skin’s oil production, inflammation, and microbiome, all key factors in acne formation.

Let’s look at what the science says and how you can use food to support your skin from the inside out.

How Diet Influences Acne

Acne isn’t just about clogged pores. It’s an inflammatory condition influenced by hormones, gut health, and the foods we eat.

Certain foods raise insulin and IGF-1 (insulin-like growth factor-1) — two hormones that increase oil production and inflammation through a pathway called mTORC1.
When this pathway is overactive, the skin produces more sebum, pores become blocked, and inflammation rises.

This means the foods we eat every day can either fuel or calm that process.

Dairy and Whey Protein: The Strongest Link

The review found the most consistent evidence for dairy being linked to acne, especially skim or low-fat milk and whey protein supplements.

Here’s why dairy can trigger breakouts:

• It increases IGF-1 and insulin, stimulating oil glands and inflammation.

• Cow’s milk contains small amounts of hormones and growth factors that can worsen acne.

• Whey protein (commonly used in gym supplements) has an insulin-like effect that may cause or worsen cystic breakouts.

Interestingly, some people find full-fat milk less problematic than skim, possibly because certain fats in milk have anti-inflammatory benefits.
Still, if you’re struggling with persistent breakouts, trialling a dairy-free period can be incredibly helpful.

Chocolate and Breakouts: What the Science Shows

Several studies have found that even small amounts of dark chocolate (70–99%) can worsen acne in acne-prone individuals.

The combination of sugars, dairy solids, and cocoa compounds can trigger inflammatory cytokines and increase skin cell turnover leading to congestion and breakouts.

Now this doesn’t mean you have to give it up forever but being mindful of how often you reach for it can make a real difference to your skin.

Processed and Fried Foods

High-fat, processed foods (like fast food, chips, pastries, and pizza) have also been linked to increased acne severity.

These foods are rich in saturated and trans fats, which activate inflammatory pathways (TLR2 and IL-1β) and contribute to excess sebum and blocked pores.

By contrast, omega-3 fatty acids — found in foods like salmon, sardines, walnuts, chia seeds, and flaxseed calm inflammation and help rebalance the skin from within.

Other Possible Triggers

While the research is still emerging, some studies also suggest that the following may worsen acne for certain people:

• Alcohol – increases inflammation and alters the skin microbiome

• Salt and salty snacks – can worsen swelling and irritation

• Refined sugars and soft drinks – trigger insulin spikes

• Gluten and processed grains – may contribute to gut dysbiosis in sensitive individuals

• Eggs and red meat – possible mild contributors depending on overall diet and inflammation load

Everyone’s skin responds differently, so it’s about noticing your unique triggers not cutting out everything at once.

What to Eat for Clearer, Calmer Skin

A skin-supportive, anti-inflammatory diet focuses on what you add in, not just what you remove.

Try to include:

• Plenty of colourful fruits and vegetables – rich in antioxidants and fibre to feed your gut microbiome

• Omega-3 fats – salmon, chia, flax, and walnuts

• Zinc- and selenium-rich foods – pumpkin seeds, eggs, mushrooms, and brazil nuts

• Low-GI carbohydrates – whole grains, legumes, and starchy vegetables to stabilise blood sugar

Your skin thrives when your body is nourished, balanced, and supported on every level.

The Bottom Line

While acne has many contributing factors, it’s clear that nutrition plays a major role.
Dairy, chocolate, and processed fats appear to be the biggest culprits, while an anti-inflammatory, whole-food diet supports healing and long-term skin health.

If you’re not sure where to begin, working with a skin - specialising Naturopath can help you identify your unique triggers, whether they’re linked to gut health, hormones, or stress and create a plan that helps your skin (and body) thrive.