Struggling with persistent breakouts even after trying every spot treatment and cleanser? The problem might be in your fridge, not your skincare routine. Certain foods can keep your skin from clearing up. Here are 13 of those that might be making your acne worse.
13. Seaweed
While seaweed is rich in nutrients and antioxidants, it’s also a great source of iodine. Your thyroid needs iodine to function properly, but a sudden overload can trigger acne-like breakouts. You’ll often find them around the mouth and jawline areas. If you’ve noticed more blemishes after having seaweed snacks or nori sheets, you might be sensitive to the high iodine content.
12. Energy Bars
Many of today’s energy bars are just candy bars wearing a health halo. Packed with sugar, processed ingredients, and artificial fillers, these snacks are linked to blood sugar spikes, which lead to inflammation and increased oil production. The sugar crash triggers hormonal fluctuations that directly impact your complexion.
11. Specialty Coffee
Your morning latte might be the highlight of your day, but it could be the culprit behind those stubborn breakouts. While coffee isn’t directly linked to acne, the caffeine can cause a spike in cortisol, which is a primary stress hormone in your body. This hormonal surge can lead to systemic inflammation and trigger breakouts, especially if you’re already stressed at work.
10. Soy Products
Swapping dairy for soy might seem like a skin-friendly move, but not exactly. Soy products can decrease estrogen levels in your body, and this causes your sebaceous glands to produce excess sebum while your hormones try to rebalance. The result? Clogged pores and more frequent breakouts. Dermatologists advises against consuming soy-based products, especially those with added sugar.
9. Dried Fruit and Fruit Juice
Dried fruit and fruit juice are highly concentrated sources of natural sugar that promote oil production and inflammation in your body, leading to acne flares. When fruit is dried or juiced, you also lose the fiber that slows down sugar absorption in the body. Instead of reaching for juice or dried fruits, choose whole fresh fruit for natural sweetness and stable blood sugar levels.
8. Candy
Seeing candy here is no surprise but let’s talk about it. Candy is essentially pure refined carbs and sugar. This duo causes a rapid spike in blood glucose and insulin levels, leading to inflammation and increased sebum production. And yes, that also leads to clogged pores and angry breakouts. If you’re craving something sweet, try the antioxidant-rich dark chocolate with at least 70% cacao content.
7. Fried Foods and Baked Goods
That fried chicken and baked goods are loaded with trans fats, which are major culprits for breakouts. Trans fats in fried and processed foods cause blockages in skin blood vessels, triggering inflammation that leads to breakouts. High frying temperatures are also linked to damaged collagen and skin texture.
6. Fast Food
Most fast food is highly processed and packed with refined carbs. That means zero nutritional value for your skin and high levels of sugar, which triggers hormonal changes that lead to breakouts. Fast food is also cooked in low-quality oils (sometimes reused multiple times), creating harmful inflammatory compounds.
5. Whey Protein Powder
Been hitting the gym and chugging protein shakes? If you’re noticing stubborn breakouts, that might be no accident. Whey protein, common in supplements, is derived from dairy milk, and recent studies reveal a connection between whey consumption and acne. This can be more problematic if you’re also consuming other dairy products daily.
4. Processed Carbohydrates
Pasta, crackers, white bread, and soda are some of the biggest offenders for adult acne. These high-glycemic foods are rapidly absorbed into your bloodstream, causing a blood sugar spike. This surge impacts other hormones that boost skin oil production, leading to breakouts. To stay on the safe side, choose whole grains like quinoa and steel-cut oats that won’t spike blood sugar.
3. Desserts and Pastries
A diet rich in fats and sugar (desserts and pastries) is closely correlated with persistent acne. These sweet treats are high on the glycemic index, causing rapid blood sugar and insulin spikes. Commercial pastries made with trans fats and preservatives can also worsen inflammation and disrupt your skin’s natural healing.
2. Skim Milk
Switching from whole milk to skim milk? This seemingly smart swap could make your acne worse. Here’s the science: skim milk contains bovine growth hormones that are fat-dissolvable. However, all fat has been removed from skim milk, so these hormones remain active. When these hormones stay in your body, they can trigger acne, especially around the jawline and chin.
1. Dairy Products
Dairy products are the undisputed champion of skin sabotage. Of all acne-causing foods, they’re the most consistently cited across every major study. Milk, cheese, ice cream, and yogurt contain a combination of IGF-1, whey proteins, and hormones from pregnant cows that trigger acne. The hormones present in dairy can also disrupt your hormonal balance, affecting androgens that control oil production.