What it is
The relationship between diet and acne is complex. Food does not directly cause spots, pimples or blemishes on its own, but certain dietary patterns can influence the hormonal and inflammatory pathways involved in breakouts. For some people, what they eat can make acne more persistent or harder to settle, particularly when combined with other triggers such as stress, genetics or skincare habits.
Acne can appear on the face and also on the body, including the chest, back and shoulders. Diet-related influences can affect these areas too, as they are driven by the same underlying processes within the skin.
How it works in skin health
One of the strongest dietary links to acne is a high-glycaemic diet. Foods that rapidly raise blood sugar, such as sugary snacks, white bread and refined carbohydrates, increase insulin levels. This can stimulate hormones that drive excess oil production and inflammation in the skin, creating an environment where spots and clogged pores are more likely to develop.
Dairy is another area of ongoing research. Skimmed milk in particular has been associated with acne in some females. This may be linked to the way skimmed milk influences insulin-like growth factor 1, a hormone involved in oil production and skin cell turnover. Whole milk and cheese appear to have a weaker association, suggesting it is not dairy as a whole but specific hormonal effects that may play a role for certain individuals.
Chocolate is often blamed for breakouts, but the evidence suggests the picture is more nuanced. Stress, sleep disruption and overall diet often sit alongside chocolate consumption, making it difficult to isolate a single cause. It is usually the combination of factors rather than one food alone that contributes to flares.
A balanced diet that supports skin health focuses on reducing unnecessary inflammation. Meals rich in fruits, vegetables and omega-3 fatty acids can help support the skin barrier and inflammatory balance. Adequate hydration also supports normal skin function and resilience, helping the skin regulate oil and repair itself more effectively.
Dietary changes are not a replacement for medical acne treatment, but they can be a useful supporting factor when managing breakouts over the long term.
