Shed | Clear skin from within: Foods that could be triggering your breakouts

Clear skin isn’t just about what you put on your face; it’s also about what you put on your plate. While everyone’s skin responds differently, certain foods are known to trigger inflammation, hormonal fluctuations, or excess oil production that can contribute to breakouts. If you’ve been struggling with persistent acne, paying attention to these dietary culprits could be a game changer.

Sugar and high-glycemic foods

Sugar and refined carbohydrates such as soda, pastries, white bread, and candy can cause a rapid spike in blood sugar, which triggers a rise in insulin. High insulin levels can increase oil production and inflammation, which are two key factors in acne development. Over time, frequent blood sugar spikes may also influence hormones like androgens, which can make skin more susceptible to breakouts.

Try this instead: Swap refined carbs for lower-glycemic options like berries, apples, sweet potatoes, quinoa, and whole grains to keep blood sugar levels steady.

Dairy products

Milk, cheese, ice cream, and other dairy products have been linked in some studies to increased acne, particularly in young adults. One theory is that hormones naturally present in milk (even organic) may affect your own hormone levels, leading to increased oil production.

Try this instead: Experiment with plant-based alternatives like almond, oat, or coconut milk, and see if your skin improves after a few weeks without dairy.

Gluten-containing foods

For people who are sensitive to gluten (the protein found in wheat, barley, and rye), consuming gluten can cause inflammation that sometimes shows up on the skin. While gluten doesn’t directly cause acne for most people, in those with gluten sensitivity or celiac disease, it may trigger immune responses that worsen skin issues.

Try this instead: Swap traditional bread, pasta, or baked goods for gluten-free options such as rice or quinoa, and try almond or chickpea flour in baked-goods recipes.

Inflammatory oils

Highly processed vegetable oils such as soybean, corn, sunflower, and canola oil are high in omega-6 fatty acids, which in excess can promote inflammation in the body. Chronic inflammation may contribute to acne flare-ups, so it’s worth it to limit these oils in your diet.

Try this instead: Use anti-inflammatory fats like extra-virgin olive oil and avocado oil, and eat omega-3–rich foods like salmon, chia seeds, flaxseeds, and walnuts.

How to test your triggers

If you suspect food is impacting your skin, try an elimination approach: remove one potential trigger food for at least 3–4 weeks, then reintroduce it and monitor your skin for changes. Keeping a food and skin journal can help you spot patterns you might otherwise miss.

Your skin is a reflection of your internal health. By reducing or replacing foods that cause inflammation or hormonal imbalances, you can help create a clearer, calmer complexion from the inside out.

Visit Shed’s blog for more tips that support healthy skin.

FAQs

Can sugar cause acne breakouts?

Yes. Sugar and high-glycemic foods can spike blood sugar levels, which raises insulin and can trigger inflammation, which contributes to acne. Reducing refined sugar and swapping in low-glycemic foods may help improve skin clarity.

Does dairy cause acne breakouts for everyone?

Not everyone breaks out from dairy, but it can be a trigger for some. Dairy may affect hormones that influence oil production, so if you suspect dairy might be the culprit to your acne breakouts, try going dairy-free for a few weeks and see if your skin clears up.

How does gluten affect acne?

For most people, gluten doesn’t directly affect acne. However, if you have a gluten sensitivity or celiac disease, gluten can increase inflammation in the body, which may worsen existing breakouts or skin conditions.

Are vegetable oils bad for your skin?

Highly processed oils like soybean, corn, and sunflower oils are high in omega-6 fatty acids, which can promote inflammation when consumed in excess. Chronic inflammation may show up as acne, so swapping to anti-inflammatory oils like extra-virgin olive oil can benefit your skin.

How long does it take to see skin improvements after changing diet?

Most people need about a month before they start to notice changes to their skin after adjusting their diet. This allows time for inflammation to calm and oil production to rebalance. Keeping a food and skin journal can help you track progress more accurately.

‍