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Acne & Diet in Teens: What the Latest Science Says

Dealing with acne as a teenager can be tough, and you might be wondering if what you eat plays a role. The good news is, recent research suggests a strong connection between acne & diet. Understanding this link can empower you to make informed food choices for clearer, healthier skin.
  • Written by: Tweaksly Staff
  • Read Time: 6 Min.
Acne & Diet
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Oh, the teenage years! A time of growth, self-discovery, and, for many, the unwelcome arrival of acne. While it might feel like a cruel rite of passage, the truth is, what’s happening on your plate could be influencing what’s happening on your face. Far from being an old wives’ tale, the connection between acne & diet is gaining solid scientific backing. Let’s dive into how certain foods can either fuel or calm those pesky breakouts.

The Science Behind Acne & Diet: What We Know

For years, dermatologists often downplayed the role of diet in acne, focusing primarily on topical treatments and medications. However, a growing body of research is changing that perspective. It’s not about blaming certain foods entirely, but understanding how specific dietary patterns can influence the complex biological processes that lead to acne.

Acne isn’t just about oily skin; it’s an inflammatory condition. Factors like increased sebum (oil) production, abnormal skin cell shedding, inflammation, and the proliferation of Cutibacerium acnes bacterial all contribute. And guess what? Your diet can influence many of these factors! 1, 2

Acne & Diet: Foods That Worsen Skin Health

While everyone is different and reactions vary, several food groups have been consistently linked to exacerbated acne in studies: 

High-Glycemic Index (GI) Foods

These cause your blood sugar to spike quickly, increasing insulin levels. This hormonal spike may lead to increased oil production and clogged pores.

Examples include:

  • Sugary drinks (soda, sweetened teas, sports drinks)
  • Candy and desserts
  • White bread, crackers, and pastries
  • Instant noodles and white rice

Teens with high-glycemic diets were over 4 times more likely to have acne, according to a study published in the Journal of the Academy of Nutrition and Dietetics3, 4.

Skim Milk and Certain Dairy Products

Not all dairy is bad—but skim milk in particular has been consistently linked to acne. One theory? The hormones and bioactive molecules in milk may trigger breakouts.

A large study involving 47,000 women found a positive association between skim milk and acne, but not full-fat milk or cheese.5

Whey Protein Supplements

Popular among teens and athletes, whey protein has been linked to increased acne due to its effect on insulin-like growth factor 1 (IGF – 1).

What to do? Try switching to plant-based protein powders like pea or hemp protein. Anthony’s Organic Hemp Seed Protein Powder is a good alternative. It is USDA Certified, gluten and GMO-free, and contains no additives. Anthony’s Premium Pea Protein Powder is also a great choice.

Fried and Greasy Foods

Contrary to popular belief, simply eating greasy foods doesn’t directly clog your pores from the outside. However, diets consistently high in unhealthy fats (like trans and saturated fats often found in fried and processed foods) can promote inflammation in the body. Since acne is an inflammatory condition, a pro-inflammatory diet could indeed make it worse.6

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Acne & Diet: Foods That Support Skin Health

Just as some foods can aggravate acne, others support your skin’s health by reducing inflammation, regulating hormones, and strengthening the skin barrier. Focus on incorporating these into your daily routine:

Low Glycemic Index (GI) Foods

The opposite of the “bad guys”! These foods release sugar slowly into your bloodstream, preventing those sudden insulin spikes. Great choices include:

  • Oats and whole grains
  • Sweet potatoes
  • Beans and lentils
  • Leafy greens and colorful veggies7

Omega-3 Fatty Acids

These healthy fats are anti-inflammatory and may reduce acne severity. You can find them in:

  • Fatty fish (salmon, mackerel, sardines)
  • Walnuts
  • Flaxseeds
  • Chia seeds

Zinc-Rich Foods

Zinc is crucial for wound healing and reducing inflammation. Low zinc levels have been found in people with acne. For foods containing zinc, try:

  • Pumpkin seeds
  • Chickpeas
  • Cashews
  • Quinoa


According to a clinical trial published in Dermatologic Therapy, zinc supplementation significantly reduced acne severity8.

Probiotic and Fermented Foods

Your gut and skin are connected. A healthy gut microbiome may reduce skin inflammation. Skin-friendly fermented foods included:

  • Yogurt (with live cultures)
  • Kefir
  • Kimchi
  • Sauerkraut
  • Miso

Building Your Acne-Fighting Plate: Practical Tips

It’s not about strict diets or deprivation. It’s about making smart, consistent choices that support your skin from the inside out.

  1. Prioritize Whole Foods: Aim for a diet rich in whole, unprocessed foods. This means focusing on fruits, vegetables, lean proteins, and whole grains.
  2. Hydrate, Hydrate, Hydrate: Drinking plenty of water is fundamental for overall skin health. It helps keep your skin supple and aids in detoxification.9

     

  3. Be Mindful of Your Body’s Cues: Pay attention to how your skin reacts to different foods. Keeping a food and skin journal can be a valuable tool in identifying your personal triggers.
  4. Don’t Overdo It: While focusing on acne & diet is beneficial, remember that extreme restrictions can be unhealthy and unsustainable.
  5. Combine with a Good Skincare Routine: Diet is one piece of the puzzle. A consistent, gentle skincare routine that includes cleansing twice daily, moisturizing, and using non-comedogenic products (those that won’t clog pores) is equally important.
  6. Talk to a Professional: If you acne is severe or persistent, don’t hesitate to consult a dermatologist or a registered dietitian. They can offer personalized advice and treatment plans, taking into account your unique situation and any underlying factors.

The Bottom Line on Acne & Diet

While there’s no magic bullet, the evidence supporting the impact of acne & diet is stronger than ever. By making conscious dietary choices, focusing on low-GI, anti-inflammatory foods, and nurturing your gut health, you can empower your skin to be clearer and healthier. Remember, this is a journey, not a sprint. Be patient with yourself, listen to your body, and enjoy the benefits of a well-nourished you – inside and out!

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References:

  1. Claudel, J. P., Auffret, N., Leccia, M. T., Poli, F., & Dréno, B. (2018). Acne and nutrition: hypotheses, myths and facts. Journal of the European Academy of Dermatology and Venereology : JEADV, 32(10), 1631–1637. https://doi.org/10.1111/jdv.14998

  2. Reynolds, R. C., Lee, S., Choi, J. Y., Atkinson, F. S., Stockmann, K. S., Petocz, P., & Brand-Miller, J. C. (2010). Effect of the glycemic index of carbohydrates on Acne vulgaris. Nutrients, 2(10), 1060–1072. https://doi.org/10.3390/nu2101060

  3. Duan, Y., Zeng, L., Zheng, C., Song, B., Li, F., Kong, X., & Xu, K. (2018). Inflammatory Links Between High Fat Diets and Diseases. Frontiers in immunology, 9, 2649. https://doi.org/10.3389/fimmu.2018.02649

  4. Raza, Q., Hina, R. E., Nawaz, S., Safdar, M., Imran, K., Ashraf, U., & Imran, M. S. (2024). Effect of a Low-Glycemic-Load Diet and Dietary Counseling on Acne Vulgaris Severity Among Female Patients Aged 15 to 35 Years. Cureus, 16(11), e72886. https://doi.org/10.7759/cureus.72886

  5. Zhang, N., Li, D., Zhang, X., Shi, Y., & Wang, H. (2015). Solid-state fermentation of whole oats to yield a synbiotic food rich in lactic acid bacteria and prebiotics. Food & function, 6(8), 2620–2625. https://doi.org/10.1039/c5fo00411j

  6. Burris, J. M., Rietkerk, W. M., & Woolf, K. P. (2013, March). Acne: The Role of Medical Nutrition Therapy. Journal of the Academy of Nutrition and Dietetics, 113, 416-430. doi: 10.1016/j.jand.2012.11.016 

  7. Harvard T.H. Chan School of Public Health. (2020, October). Dairy. Retrieved from The Nutrition Source: https://nutritionsource.hsph.harvard.edu/dairy/

  8. Mayo Clinic. (2024, July 20). Acne: Symtoms & Causes. Retrieved from Mayo Clinic: https://www.mayoclinic.org/diseases-conditions/acne/symptoms-causes/syc-20368047

  9. Sivolob, M. R. (2022, July 19). Skin Health: Are You Drinking Enough Water? Retrieved from Westlake Dermatology: https://www.westlakedermatology.com/blog/skin-health-are-you-drinking-enough-water/#:~:text=Skin%20that’s%20not%20hydrated%20is,forming%20fine%20lines%20…