Looking for foods that cause acne? Learn the most common triggers like high glycaemic foods, milk, whey protein, and ultra processed foods, plus simple swaps and how to test your personal triggers.
Some foods can make acne worse for certain people, especially high glycaemic foods, cow’s milk, whey protein, and ultra processed foods. The best approach is to test one trigger at a time for 2 to 4 weeks, then reintroduce to confirm what affects your skin.
Foods that cause acne flare ups (for some people)
– Soft drinks, juice, sweetened coffees
– Lollies, cakes, biscuits, pastries
– White bread, refined cereals
– Big serves of white rice, chips, fries
– Cow’s milk (often skim for some)
– Whey protein shakes and powders
– Fast food and ultra processed snacks
Why food can affect acne (without being the whole story)
Acne is not caused by “dirty” skin. It’s usually driven by a mix of hormones and androgen sensitivity, oil production, blocked pores, inflammation, stress, sleep, and genetics.
Food is rarely the only cause, but it can act like a trigger or amplifier. If your acne tends to flare after certain meals, it’s worth testing a few common patterns.
You might also like reading about the gut skin connection and acne.
🌿 High Glycaemic Foods (sugar and refined carbs) 🍩
If you are searching for foods that cause acne, this is the category to start with.
High glycaemic foods raise blood sugar quickly, which increases insulin. For acne prone people, insulin spikes can increase inflammation and oil signalling. Sanatio also covers diet triggers in hormonal acne top triggers.
Common high glycaemic triggers
• Sweet drinks, soft drink, sweet coffee drinks
• Lollies, cakes, biscuits, pastries
• White bread, refined cereal
• Big servings of white rice, chips
Skin-friendly swaps
• Pair carbs with protein (eggs, yoghurt if tolerated, tofu, fish)
• Add fibre (berries, salad, legumes, veg)
• Choose slower carbs (sourdough, whole grains, potatoes with protein)
For a broader supportive approach, this guide fits nicely here: How to clear acne naturally
Foods that may help calm acne
– Omega 3 fats: salmon, sardines, chia, flax, walnuts
– Fibre: berries, legumes, veggies, whole grains you tolerate
– Zinc rich foods: pumpkin seeds, chickpeas, oysters, red meat
– Colourful plants: leafy greens, carrots, capsicum, tomatoes
🌿 Cow’s Milk and Acne 🥛
Milk can be a trigger for some people. Not everyone reacts, and some tolerate yoghurt and cheese just fine, so this can be more specific than “all dairy”.
How to test milk
Remove cow’s milk for 2 to 4 weeks
Keep calcium in mind with calcium fortified alternatives
Reintroduce and watch for changes over the next week
If your skin clearly worsens after reintroducing milk, you have your answer.
🌿Whey Protein 💪
Whey is one of the most common acne triggers I see with gym goers and teens.
If you suspect whey
Try swapping for:
– Pea protein
– Rice protein
– Collagen peptides (if appropriate for you)
🌿 Ultra Processed Foods 🍟
Ultra processed foods tend to be lower in fibre and micronutrients and higher in refined oils and sugars. Over time, that can increase inflammation and make acne harder to settle.
A gentle goal
Choose one upgrade:
– Add one extra serve of veg daily
– Swap one snack to whole foods
– Reduce sugary drinks most days
🌿Chocolate 🍫
Chocolate is personal. Often it’s not the cocoa, it’s the sugar and dairy in many chocolate products.
Simple test
Compare milk chocolate vs 70 to 85% dark chocolate for a week while keeping the rest of your routine steady.
🌿 How To Figure Out Your Personal Triggers (simple method) 🧠
Pick one trigger to test: high glycaemic foods, milk, or whey
Trial for 2 to 4 weeks
Track:
new inflamed pimples per week
oiliness
redness
digestion and sleep
Reintroduce and observe for 3 to 7 days
One change at a time gives you clear data without restriction fatigue.
🌿 When it’s not just food 🧠
If your acne is painful, cystic, scarring, or comes with irregular periods or other hormone signs, food is only one piece. In Sanatio, we often look at hormones, stress, sleep, gut health, and targeted testing when appropriate.
Easy swaps that support clearer skin
Sugary breakfast → eggs, savoury toast, chia pudding, oats + nuts
Soft drink → sparkling water + citrus
White bread → sourdough or wholegrain
Whey protein → pea protein or collagen (if suitable)
Chips → roasted chickpeas, popcorn, nuts, veg + dip
🌿 FAQs
What foods cause acne the most?
The most common patterns linked with acne flare ups are high glycaemic foods, cow’s milk, whey protein, and ultra processed foods.
How long does it take to see a difference after changing diet?
Many people notice changes in 2 to 4 weeks. For more stable improvement, think 6 to 12 weeks of consistent habits.
Do I need to cut everything out?
No. Start with one change, test for a few weeks, and reintroduce. The goal is to learn your triggers, not eat perfectly.
If you feel stuck in the cycle of clear, flare, clear, you don’t have to figure it out alone. Book a free 15-minute clarity call with our clinic team and we will help map your acne pattern, likely drivers, and the best next step for you.
