There have been many debates and discussions around the causes of acne. Factually, acne is the result of many factors. From genetics to hormonal changes, one can never really pinpoint as to what exactly causes zits on their face.
We are often told to avoid certain foods that could result in breakouts and acne flare-ups. But does it really help? Is it true that we are what we eat?
Dr. Aparna Santhanam, Dermatologist, Health & Wellness Expert, and Dr. Tehseen Siddiqui, Chief Dietician at Saifee Hospital, Mumbai, examine the relationship between acne and nutrition.
Is acne influenced by what we eat? Expert explains
Dr. Aparna Santhanam, Dermatologist, and Health & Wellness Expert, answers the burning question that has lingered in the mind of almost everyone who has suffered or is suffering from acne — does what we eat really matter? Dr. Santhanam says — yes. Her observation from 25 years of experience and numerous scientific research prove that acne is influenced by what we eat.
Dr. Aparna Santhanam said, “Absolutely—and today, we have both solid science and real-world experience to back it. As a dermatologist with over 25 years in practice, and someone who’s explored this deeply in my book Skin Deep, I’ve always believed that diet is one of the most underestimated levers in acne management. For years, the role of food in acne was dismissed as anecdotal—but that narrative has changed significantly in the last decade.”
Studies prove diet is one of the major factors controlling acne: Dr. Aparna Santhanam
Dr. Santhanam backs up her claims with a couple of studies. Here they are:
She said, “One of the most referenced studies in this space is the SCOT-RIGID trial (Skin Care Outcomes Trial – Randomised Investigation of Glycaemic Index and Dairy). This was among the first large-scale trials to show a strong correlation between high glycaemic load diets and moderate-to-severe acne, especially in young adults. The study also reinforced that dairy—particularly skim milk—was significantly associated with persistent acne, likely due to hormones and insulin-like growth factor-1 (IGF-1) present in milk.”
She added, “In addition, Harvard’s Nurses’ Health Study and the Australian RCTs, led by Dr. Neil Mann, have added further evidence. Mann’s team found that a low-GI, protein-rich diet reduced acne lesions significantly over a 12-week period, along with improvements in insulin sensitivity and androgen levels. These are not small shifts—they suggest diet can affect the very hormonal and inflammatory pathways that drive acne.”
Dr. Santhanam has observed the same in her over two decade-long practice. She goes on to list the changes her patients made and how they received visible results just after a few dietary shifts.
She said, “From a clinical lens, I’ve seen this firsthand. Patients who eliminate high-GI foods, reduce processed sugars, switch to plant-based or fermented dairy alternatives, and increase zinc-, omega-3-, and antioxidant-rich foods—like seeds, greens, amla, and nuts—often experience clearer skin, better oil control, and fewer flare-ups.”
A diet that supports overall skin health is key: Dr. Tehseen Siddiqui
Dr. Tehseen Siddiqui, Chief Dietician at Saifee Hospital in Mumbai, focuses on the right nutrition for managing acne. She emphasises on following a holistic diet that suits overall skin health.
Dr. Siddiqui said, “Honestly, the concept of specific acne-fighting food is a bit misleading. It’s not as simple as eating one particular food and expecting your acne to disappear. So basically, it’s not about fighting but supporting. So, what does a skin-supporting diet look like?”
Dr. Tehseen helps us focus on the foods that will promote skin health, essentially supporting so that we get fewer and manageable flare-ups.
She added, “We need to focus on whole, unprocessed foods. A diet rich in fruits, vegetables, whole grains, and lean protein provides essential vitamins, minerals, and antioxidants that are crucial for skin health and reducing inflammation. For example, colourful berries, leafy greens, quinoa, and in non-veg, fish.”
Dr. Siddiqui also warns to keep the blood sugar levels in check in order to maintain skin health. She says that blood sugar spikes can lead to hormonal fluctuations that could manifest on the skin.
She said, Keep a check on your blood sugar levels. Foods that are high in refined sugars and highly processed carbohydrates can lead to rapid blood sugar spikes, which can trigger hormonal fluctuations that may worsen acne in some individuals. This doesn’t mean you can never have a cookie, but being mindful of your intake of sugary drinks, white bread, and pastries can be beneficial.”
Apart from blood sugar, she also spoke about hydration, consuming healthy fats and taking care of your gut health. She emphasises on the relationship between gut and skin.
She explained, “Coming on to fats—healthy fats. Omega-3 fatty acids found in fatty fish like salmon, chia seeds, and walnuts are known for their anti-inflammatory properties. Then there’s gut health—it matters a lot. There is a growing body of research on the gut-skin axis. A healthy gut microbiome is essential for overall health, and that includes skin health. Including probiotic-rich foods like yoghurt and fermented vegetables, as well as prebiotic fibres, can be really helpful.”
She added, “And do not forget about hydration. This is most important. While not directly an acne-fighting food, hydration is crucial for healthy skin cell function and detoxification.”
The myths surround the relationship between acne and nutrition
Both the experts stress upon the fact that acne is not influenced by an isolated food or food group. They recommend focusing on fixing our regular diet in order to fix our skin.
Dr. Aparna Santhanam said, “Instead of thinking about fighting acne with just one individual food, we can consider how our overall dietary pattern can support healthy skin. As we all know, our skin is a reflection of our internal health. If our body is inflamed or our gut health is not okay, or maybe we are experiencing blood sugar spikes, those things can manifest on our skin.”
Dr. Siddiqui says it would be wrong to blame common culprit foods like chocolates or dairy products for acne. She also suggests consulting a professional before eliminating foods blindly.
She said, “Certain foods often get blamed when it comes to acne. For example, dairy and chocolate are common culprits in popular belief. While some individuals might find a personal sensitivity to certain foods that increases their acne, there is not universal scientific evidence to suggest that dairy or chocolate can cause acne for everyone. So, if you suspect a particular food is triggering your breakouts, it’s worth discussing it with your healthcare professional or a registered dietitian. They can help you explore an elimination diet safely and effectively, rather than just cutting out entire food groups unnecessarily.”
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