9 foods to avoid to get rid of acne

Acne can occur at any age. Experts say that the environment and genetics are the determining factors that trigger acne, but diet also plays a fairly important role in the fate of our skin. Dermatologists have explained which foods should be avoided to keep the skin clear. Please note that these are general guidelines, therefore, in the case of serious skin conditions, be sure to consult a doctor.

Skimmed milk

Skim milk can worsen acne problems, according to researchers at the American Academy of Dermatology. Regular milk contains hormones that stimulate the growth of cattle, which dissolve in fats. Since there is no fat in skim milk, these hormones do not dissolve, and they can trigger acne. So it’s time to stop ordering lattes and switch to almond or oat milk.

What to replace

Nutritionists recommend probiotics. They are proven to have anti-inflammatory effects and help boost immunity. They are found in Greek yogurt, sauerkraut, and kefir. It is important to consume probiotics with a high fiber diet to maintain and build up bacterial colonies in the intestines.

Wheat flour pasta

Experts at La Roche-Posay say that white bread, pasta, white rice, and wheat flour-based baked goods trigger the release of insulin into the bloodstream. So these foods quickly raise glucose levels, which research shows can damage the skin and worsen acne, rosacea, and other skin conditions.

What to replace

Pasta and white bread can be replaced with any of the cereals or brown rice, baked goods – with products from rye or whole grain flour.

Experts also suggest eating fish, meat, eggs, root vegetables, and green vegetables. In general, eating whole, unprocessed foods is better for overall health and will also help your skin stay radiant (think of the Mediterranean diet).

These products are untreated and contain vitamins, minerals and antioxidants that help protect our skin. They contain healthy fats that keep the skin hydrated, fiber helps flush out toxins from the body, and proteins are needed for skin repair.


Most often we eat something sweet. The baked goods are high in calories and low in nutritional value. According to research, consuming foods rich in fats and sugars causes acne breakouts.

What to replace

The answer is obvious – food rich in protein, which will help “pacify” cravings for sweets. Hard-boiled eggs will do. They contain vitamin D3, B vitamins, choline and iron. The second option for a snack, if the hand is still reaching out to eat something tasty, is pistachios (the main thing is to know when to stop). They are heart-healthy, high in fiber, and only 49 calories in one handful.

If there is nothing sweet, then choose dark chocolate (preferably with 70% cocoa in the composition). It is high in antioxidants, fiber and low in sugar. How to choose? The rule is simple: the darker the chocolate, the less sugar it contains.


Bananas have a high glycemic index of 62. Therefore, it is better to be careful with them too. Enjoy a banana smoothie every morning? Don’t beat yourself up for this. Bananas are good for health (especially in the morning), but if there are rashes on the skin now, then it is better to postpone this fruit. Skip bananas for a while and see if there is a noticeable difference.

What to replace

If you’re adding bananas for sweetness to your smoothies, try replacing them with fruits or berries that are slightly lower on the glycemic index, such as cherries (which have a glycemic index of 20).

Sweet coffee

Before ordering an orange frappuccino, mocha, or pumpkin latte on your way to the office, consider drinking a sugar bomb. Caffeine, sugar, and refined carbohydrates cause a spike in cortisol in the body. Cortisol is a stress hormone that the body releases when it is in a state of anxiety. According to some experts, this spike can lead to excessive production of body fat, leading to breakouts.

What to replace

Good old green tea rushes to the rescue. The Japanese believe that this drink slows down DNA damage, helps with inflammation, and even protects against sun damage and burns. For those suffering from acne, nutritionists advise snacking on low-glycemic foods such as grapefruit, prunes, and hummus.


We agree that the combination of dough and salty cheese is really deliciously tasty, but it is this dish that occupies the top lines in the list of foods that provoke a surge in glucose production. As mentioned earlier, this can lead to a sharp rise in sugar levels, which in turn can provoke inflammation, worsen skin conditions and contribute to acne. Cheese is believed to further exacerbate skin damage.

What to replace

To satisfy your savory cravings, try popcorn instead of pizza or potato chips. It is made from corn, which contains fiber and B vitamins. Alternatively, you can season the popcorn with sea salt or spices to taste.

Soy products

While adding soy foods to your diet is a popular way to get the protein you need, especially for vegetarians, experts don’t recommend consuming them. It’s all about the large amount of added sugar.

What to replace

Nut-based products (this also applies to sauces and salad dressings). Soy milk can be substituted with almond or cashew milk.

Dried fruits and fruit sweet juice

Fruits are an excellent source of vitamins and nutrients and should be included in the diet, but it is important to control portions properly. Fresh fruits contain natural sugar, while dried fruits and fruit juices are full of concentrated sugar. And it is bad for the skin.

What to replace

Everything is simple here: give preference to unprocessed fruits, that is, fresh.

Fast food

These foods tend to contain more refined carbohydrates, which means that the sugar content is higher and the nutritional value is lower. Refined carbohydrates cause a spike in blood sugar and insulin levels, which causes inflammation and increased sebum production (hello acne).

What to replace

To start your journey to clear skin, dermatologists recommend eating foods rich in omega-3s. Studies have shown that this ingredient helps with acne, protects the skin from UV rays, keeps it hydrated and strengthens the protective barrier. Omega-3 is found in walnuts, chia seeds, and flax seeds.

Salmon, tuna, halibut, cod, perch and sardines contain selenium. Sardines and mackerel are also rich in essential fatty acids like omega-3 and omega-6.

Note: Always consult your doctor before making any changes to your daily diet or for more serious skin conditions.

Mikhaylovskiy, Barbara Helgason, zakiroff, Minhyoung, katrinshine, naito29 / stock.adobe.com

American Academy of Dermatology website

Leave a Reply

Your email address will not be published. Required fields are marked *