Top 10 Foods You Should Avoid That Can Cause Acne

Are your breakouts trying to tell you something about your diet?

While hormones, stress, and skincare play major roles in acne, what you eat has a massive influence on your skin, more than most people realize. Certain foods are known to fuel inflammation, increase oil production, and disrupt your hormones, all of which can lead to more frequent or severe acne.

If you’ve been struggling to get your breakouts under control, it might be time to take a closer look at your plate.

In this post, we’re breaking down the top ten foods that are commonly linked to acne, explaining why they’re problematic and what to eat instead for clearer, calmer skin. Let’s dive into the ten most inflammatory foods you should avoid for clearer skin. 

1. The Sugar-Skin Problem: Why Your Sweet Tooth May Be Causing Acne

Before we dive into the rest of the list, sugar really deserves its own section because of the huge role that it plays in triggering acne!  Indulging in sugary treats might satisfy your cravings, but it could be sabotaging your skin. 

Eating sugar and high-glycemic foods on an empty stomach causes rapid spikes in blood glucose and insulin, which can:

• Increase inflammation

• Trigger excess oil production

• Stimulate androgens and IGF-1 (insulin-like growth factor), which drives breakouts

Think: soda, candy, pastries, flavored yogurts, sweetened granola, and even fruit juices.

What to Eat Instead: Choose low-glycemic sweeteners like monk fruit or raw honey in moderation, and load up on fiber-rich berries that won’t spike blood sugar.

Pro tip: If you have a sweeth tooth, you’re in luck! We created SKIN TREATS to put a smile on your face while giving you a daily dose of skin-loving, collagen-activating antioxidants like Anstathanxin, Vitamin C, Vitamin E.  

2. Dairy Products: A Major Acne Culprit

Dairy, especially milk, is a major acne culprit for many people. Milk proteins (like casein and whey) and naturally occurring hormones can throw off your body’s hormonal balance.

Dairy may also stimulate IGF-1, increasing sebum (oil) production and skin cell turnover, leading to clogged pores and inflammation. 

What to Eat Instead: Opt for non-dairy alternatives like almond milk, oat milk, or coconut yogurt. Be sure to choose unsweetened, clean-label options.

Pro tip: Fermented non-dairy options like coconut kefir can also offer probiotics to support gut and skin health! 

3. Greasy Fast Food: Are Greasy Foods Causing Your Breakouts?

While the grease itself may not directly clog your pores, the high saturated fat, low nutrient profile, and inflammatory oils used in fast food can definitely contribute to acne.

These meals also tend to be loaded with refined carbs, sugar, and sodium—making them a triple threat for breakouts.

What to Eat Instead: Make your own healthier versions at home using avocado or olive oil, grass-fed protein, and sweet potato fries.

Pro tip: Batch-cook clean proteins and roasted veggies on weekends to reduce the temptation of grabbing fast food mid-week.

4. White Bread, Pasta, and Rice: Blood Sugar Spikers

These high glycemic index carbs spike your blood sugar and insulin levels quickly—similar to eating straight sugar. This can lead to:

• Hormonal imbalances

• Increased sebum production

• Systemic inflammation

What to Eat Instead: Choose whole grains like quinoa, brown rice, or chickpea pasta to support balanced blood sugar and gut health.

Pro tip: Sprouting grains or soaking them overnight can further reduce their glycemic impact and improve nutrient absorption.

5. Processed Meats: Your Liver Doesn’t Love 

Bacon, sausage, deli meats, and pepperoni may be convenient, but they’re typically packed with hormones, additives, and inflammatory omega-6 fats. These additives can increase your toxic load and impact liver detox pathways—both critical for skin health.

What to Eat Instead: Go for clean proteins like organic chicken, grass-fed beef, wild-caught fish, or lentils and legumes for plant-based options.

Pro tip: Try meal-prepping anti-inflammatory protein bowls with quinoa, arugula, grilled salmon, and tahini dressing.

6. Whey Protein Shakes: A Surprising Acne Trigger

Whey protein may be a gym favorite, but it’s a major acne trigger, especially around the jawline and cheeks. Whey increases IGF-1 and insulin levels, both of which can stimulate oil glands and accelerate skin cell production.

What to Eat Instead: Try a plant-based protein made from hemp, pea, or pumpkin seed, or a bone broth protein. These options support skin clarity and gut health.

Pro tip: Look for powders with added Digestive Enzymes or probiotics to further support gut health.

7. Eggs: A Hidden Trigger for Acne? 

Eggs are a nutrient-rich food, packed with protein, vitamins, and minerals beneficial for overall health. However, for some individuals, eggs may contribute to acne breakouts. The primary concern lies with albumin, a protein found in egg whites, which can be difficult to digest for certain people. Undigested proteins may lead to lymphatic congestion, manifesting as inflammation and breakouts, particularly around the mouth, chin, and jawline.

What to Eat Instead: If you suspect eggs are affecting your skin, consider plant-based protein alternatives such as lentils, quinoa, or chia seeds. These options provide essential nutrients without the potential acne-triggering effects.

Pro tip: Conduct an elimination diet by removing eggs for a few weeks to observe any improvements in your skin. Reintroduce them gradually to determine your individual tolerance.

8. Artificial Sweeteners: No Thanks, Stevia 

Sweeteners like aspartame, sucralose, and even “natural” ones like stevia can disrupt your gut microbiome, which plays a central role in managing inflammation, hormones, and immunity. A damaged gut can contribute to acne through leaky gut syndrome and immune dysregulation.

What to Eat Instead: Use monk fruit or raw honey sparingly, and focus on satisfying your sweet tooth with whole fruits and healthy fats.

Pro tip: We use monk fruit to sweeten our supplements like PILLOWTIME-MAG for this reason! Stevia is not gut-friendly. 

9. Alcohol: Tough on Your Liver 

Alcohol dehydrates your body and impairs liver function, making it harder to detoxify hormones and environmental toxins. It also increases inflammation and sugar cravings, which can worsen breakouts.

What to Drink Instead: Swap cocktails for sparkling water with lime, mocktails made from adaptogenic herbs, or low-sugar kombucha.

Pro tip: If you do drink, stick to clear spirits like vodka or tequila with no added mixers—and always hydrate alongside.

10. Foods Fried in Vegetable Oils: Inflammatory Foods to Avoid

Vegetable oils like canola, soybean, and corn oil are high in pro-inflammatory omega-6 fatty acids. When these oils are heated (as in frying), they oxidize, creating compounds that increase oxidative stress and promote breakouts.

What to Eat Instead: Cook with stable, skin-loving fats like avocado oil, coconut oil, or grass-fed ghee.

Pro tip: Check food labels—even “healthy” snacks like popcorn or chips may contain these oils. Opt for air-popped or olive oil versions.

What to Eat for Clear Skin

Now that you know what to avoid, here’s what your skin loves:

• Low-Glycemic Veggies: Spinach, kale, bell peppers, broccoli

• Anti-Inflammatory Fats: Avocado, olive oil, chia seeds

• High-Zinc Foods: Pumpkin seeds, chickpeas, oysters

• Omega-3s: Wild salmon, flaxseeds, walnuts

• Hydration Helpers: Cucumber, watermelon, coconut water

Pro tip: Also include herbs like turmeric and ginger for their powerful anti-inflammatory properties. Bone broth and collagen-rich foods can help repair the gut and support healthy skin texture! 

Skin-Supporting Ingredients to Consider

Adding these ingredients into yoru diet can help support clear, glowing skin! 

Zinc (In Moderation)

We love Zinc for acne because it regulates oil production and has anti-inflammatory properties. But you have to be careful because taking too much, especially in supplement form, can trigger acne. We recommend getting your Zinc in a food-based form, like pumpkin seeds. That’s why we included Pumpkin Seed Oil in our anti-inflammatory skin supplement, GOOD SEEDS. 

Omega-3 and Omega-7 Fatty Acids

These healthy fats are game changers when it comes to calming inflammation and healing acne-prone skin.

• Omega-3s (like EPA and DHA) are powerful anti-inflammatory agents that help reduce the size and redness of acne lesions, regulate oil production, and even improve mood and stress response (both of which impact breakouts). They're found in wild-caught fish oil, flaxseed oil, chia seeds, and algae-based supplements for a plant-based alternative.
  
  

• Omega-7s, though less talked about, are incredibly skin-supportive. Found abundantly in Sea Buckthorn Oil—found in CLEARSTEM’S GOOD SEEDS supplement—omega-7s help nourish and strengthen the skin barrier, reduce inflammation, and support tissue regeneration. They’re especially helpful for people with dry, irritated, or acne-prone skin that struggles to heal.

You can find these skin superfood ingredients in our powerhouse supplement, GOOD SEEDS. 

Final Thoughts: What You Eat Shows Up on Your Skin

If your skin’s acting up and you’ve tried everything topically, it’s time to look inward. The foods you eat can either fuel acne—or help you heal it.

By removing these acne-triggering foods and replacing them with skin-friendly alternatives, you’ll be supporting your hormones, gut health, and inflammation levels—all essential for a clear, radiant complexion.

Consistency is key—your skin responds over time to dietary changes, so be patient, stay hydrated, and focus on nourishing your body daily.

Clear skin starts from within. Listen to your skin, nourish your gut, and let your plate become a powerful part of your skincare routine.