Acne: 10 foods that could be wrecking your skin

By Destiny Uko

Let’s face it–we’ve  had that frustrating moment, staring at a surprise breakout in the mirror and wondering, “Why now?” While skincare products can help, what you eat could be one of the biggest players behind those unwelcome flare-ups.

Acne isn’t just a teenage thing; it can follow us well into adulthood. And guess what? Some everyday foods might actually be fuelling those breakouts. But don’t worry, we’re here to guide you through the culprits and offer some delicious alternatives.

1. High-Glycemic Foods 

These are the foods that spike your blood sugar quickly, which can lead to excess oil production and clogged pores.

Watch out for:

1. White bread
2. White rice (excessive)
3. Sugary cereals
4. Chips
5. Soda
6. Candy
7. Donuts and pastries

Better alternatives:

1. Oats
2. Quinoa
3. Brown rice
4. Sweet potatoes
5. Lentils

2. Dairy (especially skim milk)

Milk, cheese, and some yogurts can liaise with your hormones and trigger inflammation, both of which are linked to acne.

Watch out for:

1. Skim milk
2. Flavored yogurt
3. Cheese
4. Ice cream
5. Milkshakes

Better alternative:

1. Almond, oat, or coconut milk
2. Plant-based yogurts
3. Leafy greens
4. Soya Milk

3. Fast Food & Junk Snacks

Tasty burgers and salty fries might taste amazing, but the processed oils and refined carbohydrates they contain? Not so amazing for your skin.

Watch out for:

1. Fries
2. Fried chicken
3. Burgers
4. Pizza
5. Instant noodles
6. Chips

Better alternatives:

1. Grilled chicken
2. Veggie stir-fries
3. Homemade sweet potato fries
4. Healthy wraps

4. Milk Chocolate

It’s delicious, but milk chocolate is just too much. It’s loaded with both sugar and dairy, two common acne culprits.

Watch out for:

1. Chocolate bars (like Dairy Milk, Milky Way)
2. Chocolate cereal
3. Chocolate milk

Better alternatives:

1. Dark chocolate (70% cocoa or higher)
2. Fresh fruit with a drizzle of dark chocolate

5. Nuts

Nuts are a healthy snack, but for some people, they can contribute to acne breakouts. This is especially true for peanuts (groundnut), which may trigger inflammation or hormonal changes that affect the skin. If you notice more acne after eating nuts regularly, it might help to cut back and see if your skin improves. Instead, try snacks that are gentler on the skin, such as:

1. Fresh fruit (e.g., apples, berries, or grapes)
2. Raw vegetables (e.g., carrot, cucumber slices)
3. Roasted seeds (e.g., pumpkin seeds or sunflower seeds, cashew seeds)
4. Whole grain crackers or rice cakes

6. Too Much Omega-6 Fats

We all need fats, but too much omega-6 can trigger inflammation in the body and show up on your skin.

Watch out for:

1. Corn oil
2. Soybean oil
3. Margarine
4. Fried and processed foods

Better alternatives:

1. Flaxseeds
2. Walnuts
3. Chia seeds
4. Salmon or sardines

7. Refined Sugar

Sugar can feed acne-causing bacteria and spike insulin levels, which leads to inflammation and oiliness.

Watch out for:

1. Soft drinks
2. Candy
3. Syrups
4. Sweetened cereals
5. Ice cream

Sweeten things with:

1. Fresh fruit
2. Dark chocolate
3. A little honey

8. Too Much Iodine

Your body needs iodine—but if you overdo it, it may irritate the skin or cause flare-ups in people who are sensitive.

Watch out for:

1. Seaweed
2. Iodized salt
3. Shrimp and crab

What to do instead:

1. Use iodized salt in moderation
2. Mix your iodine sources
3. Eat shrimp and crab in moderation.

 

9. Alcohol

Alcohol might not directly cause acne, but it can make existing skin issues worse. Drinking can dehydrate the skin, disrupt hormone levels, and increase inflammation all of which may lead to more breakouts. It can also affect the liver’s ability to clear out toxins, which might show up on your skin. If you’re noticing flare-ups after nights out or regular drinking, consider cutting back to see if your skin calms down.

Healthier alternatives include:

1.     Sparkling water with lemon or fresh fruit

2.     Herbal teas like peppermint

3.     Coconut water

4.     Fresh juice (with no added sugar)

5.     Green tea

10. Deep-Fried Foods

These oily treats can raise inflammation and increase skin oiliness. That combo? Not great for acne-prone skin.

What to look out for:

1. Fried chicken
2. Mozzarella
3. Puffs
4. Egg rolls
5. Deep-fried snacks

Better alternatives:

1. Air-fried versions of your favorites
2. Baked snacks
3. Roasted foods
4. Homemade oven fries

Conclusion

You don’t have to give up everything you love, but being a little more mindful of what you eat can seriously help your skin. Everyone’s skin is different, so try cutting back on the usual suspects, eat more whole foods, and keep track of what makes your skin happy.