7 Foods That Could Be Making Your Skin Break Out

We often think of skincare in terms of what we apply to our face, but what we eat plays just as big of a role in the health of our skin. If you're struggling with breakouts, your diet could be a hidden culprit. Here are seven foods that might be contributing to your acne and what to swap them with instead.

1. Dairy

Milk and other dairy products can spike insulin and increase the production of IGF-1, a hormone linked to acne. Some people also have a sensitivity to diary that can lead to inflammation. Try swapping for plant-based alternatives like almond or oat milk.

2. Sugar

Refined sugars can cause blood sugar spikes, leading to increased oil production and clogged pores. Plus sugar triggers inflammation, which can worsen existing breakouts. Try swapping for natural sweeteners like honey or fresh fruit.

3. Fast Food & Fried Foods

Greasy foods can contribute to inflammation in the body, which may show up on your skin in the form of pimples. Plus, diets high in unhealthy fats have linked to increased oil production. Try swapping for baked or air-fried versions of your favorite foods.

4. Processed Snacks & Chips

Highly processed snacks are often loaded with refined carbs, preservatives, and unhealthy fats—all of which can contribute to acne. Try swapping for nuts, seeds, or home made granola.

5. Whey Protein

Whey protein supplements are popular for muscle growth, but they may also trigger acne due to their effect on insulin and androgens. Try swapping for plant-based protein like pea or hemp protein.

6. Chocolate

While dark chocolate is a better choice, milk chocolate contains dairy and sugar—both of which can contribute to breakouts. Some people notice an increase in acne after eating chocolate. Try swapping for 70% (or higher) dark chocolate or cacao nibs. Need a yummy after dinner treat, give this decadent dark chocolate mousse a try!

7. Sodas & Energy Drinks

Sugary drinks can cause insulin spikes, leading to more oil production and inflammation. Many also contain artificial additives that may irritate the skin. Try swapping for sparkling water or herbal teas.

Bottom Line

While not everyone will break out from these foods, if you’re struggling with acne, it may be worth experimenting with your diet. Keeping a food journal and paying attention to how your skin reacts can help you pinpoint potential triggers. And remember—hydration, a balanced diet, and a solid skincare routine all work together to keep your skin healthy.