Research suggests that what you eat may improve acne, but there’s not enough evidence to confirm that food can heal it completely. Low glycemic fruits and vegetables, lean proteins, and whole grains are generally good for skin health and may help with acne.

Acne occurs when the skin’s pores clog with dead skin cells, excess oil, and sometimes bacteria.

During puberty, hormones may cause oil glands to produce excess oil, which increases the chance of acne.

Many adults also develop acne. Dietary choices could be a factor.

Dietary choices may affect the health of your skin, according to a 2022 review of studies.

Certain foods may raise your blood sugar. When your blood sugar rises quickly, it can cause the body to release the hormone known as insulin-like growth factor 1 (IGF-1).

High levels of IGF-1 in your blood may cause the oil glands in your skin to produce more sebum, increasing your risks of acne and skin inflammation.

High glycemic foods trigger spikes in blood sugar and contribute to acne. These foods may include:

  • pasta
  • white rice
  • white bread
  • breakfast cereals
  • baked goods
  • potatoes
  • sugars
  • sugar-sweetened beverages

Chocolate is also commonly believed to worsen acne, but there’s not enough high quality research available to confirm this.

In general, the so-called Western diet or “standard American diet” has been found to stimulate the production of hormones that increase the secretion of skin oil.

A 2023 narrative review also suggests the Western diet is linked to greater inflammation levels, which could also contribute to chronic acne problems.

The Western diet is high in:

  • high glycemic carbohydrates
  • dairy
  • sodium
  • red meats
  • saturated fats
  • trans fats
  • refined foods

Research also suggests cow’s milk specifically may worsen acne and decrease the effectiveness of acne treatment. Cheese, yogurt, and other dairy products don’t seem to have the same effects.

Other foods that could exacerbate acne may include:

  • corn
  • cola and soft drinks
  • alcohol
  • eggs
  • gluten

Eating low glycemic foods made of complex carbohydrates may reduce your chances of developing acne. Examples of complex carbohydrates include:

  • whole grains
  • legumes
  • fruits and vegetables

Foods and supplements containing the following ingredients may also improve the overall health of your skin:

Research also suggests probiotics and omega-3 fatty acids may reduce acne and improve absorption of oral acne medications like isotretinoin.

Additional skin-friendly food choices may include:

  • yellow and orange fruits and vegetables, such as carrots, apricots, and sweet potatoes
  • spinach and other dark green and leafy vegetables
  • tomatoes
  • blueberries
  • whole wheat bread
  • brown rice
  • quinoa
  • lean turkey
  • pumpkin seeds
  • beans, peas, and lentils
  • salmon, mackerel, and other kinds of fatty fish
  • nuts

Research indicates your dietary choices may improve or worsen acne and increase or decrease the effectiveness of oral acne treatment.

Adding omega-3s, probiotics, and low glycemic foods to your diet may help reduce acne. Consuming milk, high glycemic foods, and sugars may contribute to its development.