13 Acne-Triggering Foods to Avoid, According to Experts

Skim Milk

According to Bobby Buka, MD, JD, New York dermatologist and CEO of The Dermatology Specialists, "Skim milk can make acne worse." That's because, she adds, "It contains bovine growth hormones that are fat-dissolvable. Since there's no fat in skim milk, they don't dissolve. Those hormones, left in the body, can result in acne."

What to eat instead: Milk alternatives. Jennifer MacGregor, MD, a board-certified dermatologist specializing in laser surgery and dermatologic procedures at Union Square Laser Dermatology, recommends "a little almond or oat milk" rather than skim.

Cheese

Fat-free and skim milk aren't the only transgressors on this list. Most dairy products aren't particularly blemish-friendly, and cheese is believed to exacerbate skin damage even further—read: dairy face. "Dairy is a big one," notes Stanford Medicine-certified nutritionist Melissa Pfeister. "Dairy stimulates hormone production causing acne."

What to eat instead: Probiotics. "Probiotics are controversial but shown to be anti-inflammatory in other conditions," says Buka. "I have my patients take them if they are on antibiotics and sometimes as a trial for 60 days to see if it helps."

According to Amy Shapiro, MS, RD, CDN, dietitian and founder of Real Nutrition, "probiotics play an important role in a healthy diet. They help boost immunity, and studies show they help decrease inflammation, which may help with weight loss, regularity, and digestion. I recommend incorporating foods such as Greek yogurt, fermented sauerkraut, tempeh, or kefir into your diet regularly or taking a well-sourced probiotic supplement that contains over 12 strains of bacteria. It is essential that you eat probiotics with a high fiber diet to maintain and build the bacteria colony in your gut."

Processed Carbohydrates

According to MacGregor, "Any refined, white, sugar, or grain-based food (pasta, white bread, desserts, juice, or soda) are foods high on the glycemic index and, therefore, release sugar into the bloodstream—followed by a crash. This wreaks havoc on our bodies, causes skin damage (and damage to other body systems), triggers inflammation, and worsens acne, rosacea, and other skin disorders."

What to eat instead: Whole foods. If you want to see if it might work for you, she recommends doing a 60-day trial. As to what you should be incorporating into your diet, MacGregor suggests eating whole, real foods (e.g., fish, meat, eggs, root, and green vegetables). Shapiro backs up these whole food health claims, stating: "Whole foods are not processed, provide vitamins, minerals, and antioxidants, all of which help to protect our skin and to promote health. Additionally, many whole foods provide fats to keep our skin moist, fiber to help remove toxins from the body, and proteins to help repair the skin." By remaining unprocessed and not packaged, our bodies digest and use them for energy much more efficiently.

Dessert

Not only are pastries high in calories and low in nutritional value but according to a study, consuming a diet rich in fat and sugar was found to be positively correlated with acne.

What to eat instead: The next time you try to satisfy your sweet tooth, consider reaching for some sugar-free treats. Shapiro recommends:

• Hard-boiled eggs: "Portable, high in protein, void of sugar, [hard-boiled eggs] keep you full and provide vitamin D3, omega 3s, b-vitamins, choline, and iron [which is found] in the yolk." 
• Pistachios: "I love pistachios. They're good for your heart, are high in fiber, keep your hands busy, and a serving is 49 [calories]!"
• GoodPops: "These ice pops are a hit in my house as they are made from fruit and water, have many options that are vegan, and are portion controlled. They are organic and refreshing. Many flavors are low in sugar and calories, which make them a great store-bought option and a healthy dessert when the craving calls."
• Dark chocolate: "This is my go-to sweet treat that is high in antioxidants, and fiber, and low in sugar. The darker the chocolate, the less sugar it contains. Some favorite brands include Hu Kitchen and Endangered Species. Aim for greater than 70 percent cacao for a healthy balance of flavor and health." 

Bananas

You should consider avoiding foods that score high on Harvard's glycemic index chart. Bananas are right up there, scoring a whopping 62—the highest glycemic score possible is 100. Enjoy a banana smoothie every morning? Don’t beat yourself up about it. We do, too. There are health benefits to eating bananas (especially in the morning), but you may want to ditch the bananas for a while and see if there’s a noticeable difference in your acne.

What to eat instead: Cherries. If you use bananas for sweetness in your smoothies, try swapping with a fruit that's lower on the glycemic index chart, like cherries (which come in at 20 on the scale, as opposed to bananas at 62).

Specialty Coffees

Caffeine, sugar, and refined carbs cause a spike in cortisol in the body. Cortisol is the stress hormone, and it’s what your body releases when it’s stressed out. This spike can cause your body to overproduce oil, resulting in breakouts. Rule of thumb: If it tastes like a dessert, it will affect your body like a dessert.

What to eat instead: Green tea. While it is still caffeinated, it's lower in caffeine than coffee.

Pizza

While this doughy-dairy combo is indeed delicious, it also ranks high on the GI chart, meaning it releases glucose quickly. As mentioned earlier, this can result in a spike in sugar, instigating inflammation, ultimately aggravating the skin and contributing to acne flare-ups.

What to eat instead: Popcorn. To satisfy your salty cravings, try air-popped popcorn instead of sodium-rich pizza or potato chips. "Instead of chips or 'healthy chips,' enjoy air-popped popcorn or make your own popcorn quickly on the stovetop. Popcorn is made from corn, a whole food containing fiber and b-vitamins. Additionally, you can flavor it yourself with sea salt or parmesan cheese and spices for added flavor and nutrition," suggests Shapiro.  

Soy Products

While soy products are a popular way to get your protein intake, especially if you're a vegetarian, MacGregor discourages loading up on soy-based products, which can decrease estrogen levels and cause our glands to produce excess sebum (the stuff that clogs pores). "A little is okay, but look for added sugar and avoid eating a quantity of pre-packaged soy-everything."

What to eat instead: Nut-based products. A quick swap from soy milk to almond or cashew milk can help clear skin. Nut-based swaps are available for most soy-based favorites, including dips and spreads.

Fast Food

Fast food is generally very processed and higher in refined carbohydrates, which means the sugar content is higher and the nutritional value is lower. Refined carbs cause a spike in blood sugar and insulin, which causes inflammation and increased sebum production, which can lead to acne.

What to eat instead: Omega 3s. To get started on your journey to clear skin, MacGregor recommends, "omega 3 (fish oil/DHA supplement, especially if you're not eating oily fish several times a week) since there is evidence that an elevated omega 6 to 3 ratio (common in the modern American grain-based diet) can be pro-inflammatory and lead to acne. Shapiro adds, "Omega 3s decrease inflammation in the body and also help with skin inflammation. They also help to protect the skin from UV rays, keep it moisturized, and promote integrity to enhance healing. Some amazing sources include wild salmon, walnuts, chia seeds, flax seeds, and krill oil." 

Dried Fruit and Fruit Juice

While whole fruit contains natural sugars, dried fruit, and fruit juice are sources of concentrated sugar content. Known to promote oil production and inflammation, consuming too much dried fruit and juice would result in high sugar intake, which has been linked to acne.

What to eat instead: Whole fruit, trail mix. "Instead of energy bars, eat trail mix," Shapiro recommends. "Energy bars are often glorified candy bars filled with sugar and fillers to help them taste good. Trail mix contains a mix of nuts full of protein, heart-healthy fats, and fiber along with some dried fruit for natural sweetness and energy—and it's a whole food snack." 

Cocktails and Mocktails

"Please don’t be upset with me saying this but alcohol, especially most cocktails, are loaded with sugar," says Pfeister. "Sugar combined with alcohol causes severe dehydration to the skin." And while mocktails may save your system from the harmful effects of alcohol, they make up for it in higher sugar content. "Oh that sweet, sweet sugar not only contains zero nutrients but it also spikes your blood sugar levels making your skin anything but smooth and clear," Pfeister adds.

What to drink instead: Water. "Drinking water flushes out bacteria and toxins," explains Pfeister. "What’s even better, this is one of the few things we aren’t telling you to limit the intake. Sometimes it’s hard to remember what helps and what hurts our skin so always remember, when in doubt, get that water out!"

Candy

As with many other items on our list, candy is full of refined carbohydrates—and generally full of sugar, which can wreak havoc on the skin. Buka emphasizes, "Eating something like Sour Patch Kids is probably the worst thing you can do for your skin."

What to eat instead: Dark chocolate. "There is no link between acne and chocolate," Buka says. "It was totally disproven in a small blind trial in 2008 and again in later trials." Dark chocolate is especially good for you, including being a powerful source of antioxidants.

French Fries

All fried foods, and many baked goods, are heavy in trans fats. "Trans Fat is another culprit that can cause breakouts," says Pfeister. "Trans fat which is usually found in processed foods can cause blockages in skin vessels which triggers inflammation. That inflammation then leads to breakouts."

What to eat instead: Leafy greens. "Dry those tears and never fear because there are many amazing foods that can help keep your skin break-out free," says Pfiester.
"Foods that help prevent acne are leafy greens like spinach and kale, probiotics which are found in foods like yogurt, berries, green tea and high fiber foods as they help to control blood sugar levels.