Acne can feel like an unwelcome guest that never quite leaves and it can be so frustrating dealing with breakouts, especially after investing in a 20 step skincare regimen. Sometimes those persistent breakouts don’t seem to budge. Certain foods like chocolate, dairy, and eggs get a bad wrap in the acne world. It’s true though, these are common culprits to breakouts, but it doesn’t mean you can’t enjoy them ever again.

As a naturopathic doctor who specializes in acne, I’ve worked with countless women who commonly face food-related acne triggers every day. Some of the biggest culprits can be the foods we love most like chocolate, dairy, and eggs. In this article, we’ll dive into which foods might be worsening your acne and why, and I’ll share some small but effective changes that can make a big impact.

Disclaimer: the information provided in this blog post is for educational purposes only and is not intended to diagnose or treat. Make sure you contact your doctor if you think you have a medical problem.

This post may contain affiliate links, meaning I get a commission if you decide to make a purchase through my links.

Why Food Impacts Your Skin Health

Remember that saying “you are what you eat?” I’d say that’s pretty spot on! The foods you eat significantly impact your health, even your skin health, through the gut-skin and hormonal connections in the body. When you eat, your digestive system breaks down nutrients that are then absorbed into the bloodstream, impacting everything from energy levels to inflammation and hormone balance. Certain foods can exacerbate acne by spiking insulin levels, increasing sebum (oil) production, and creating an inflammatory response, contributing towards to clogged pores and acne formation.

Chocolate - Milk & White Chocolate

Why Chocolate Affects Skin

Chocolate is often on the list of skin sabotagers, but not all chocolate is created equal. Milk chocolate, in particular, contains sugar and dairy, both of which are linked to breakouts. Sugar spikes insulin levels, leading to a cascade of inflammatory responses. Dairy, on the other hand, contains hormones that can increase sebum production and clog pores. Together, these ingredients can create the perfect storm for acne-prone skin.

In my own practice, I’ve noticed that clients who enjoy a sweet treat or chocolate in the afternoon often find their skin noticeably clearer when they swap it out for darker, less processed varieties.

I always recommend dark chocolate, aiming for at least 70%. It can take a while to get used to the bitterness, but your skin will thank you! Dark chocolate contains less sugar and no dairy, plus it’s rich in antioxidants that support skin health. It can still satisfy a chocolate craving but won’t have the same breakout-causing effects. One of my favorite ways to enjoy chocolate is in bone broth hot chocolate.

Dairy (Milk, Cheese, and Cream)

Why Dairy Affects Skin

Dairy is a common staple in many diets, but for some people, it can be a major acne trigger. Dairy products contain hormones like IGF-1 (Insulin-like Growth Factor 1), which can increase sebum production and create inflammation in the skin. This is especially common in women who may notice breakouts along the jawline, which can indicate a hormonal component to their acne.

Another reason I see my clients breaking out is from dairy sensitivities. When you’re noticing symptoms like breakouts, stomach pain, and even fatigue after eating certain foods, you may be dealing with leaky gut. When there is a lot of inflammation and dysbiosis in the gut, this creates a problem with the gut lining. The gut lining ends up breaking down and letting in particles that shouldn’t be entering the body. This creates inflammation and can trigger acne.

I had a client who loved her morning latte and yogurt for breakfast but constantly struggled with cystic breakouts on her chin and jawline. When she switched to almond milk lattes and swapped her yogurt for a plant-based option, her skin began to clear up within a few weeks. We worked on healing her gut from the dysbiosis that showed up on her GI Map and after a while, slowly started to reintroduce high quality dairy into her diet. Her skin was better than ever.

Whey Protein

Whey protein is a protein derived from dairy and is often used in many protein powders to help boost protein intake. But did you know that whey protein powders contain the amount of whey that would be in 6-12 liters of milk? This poses a problem when it comes to the skin.

Why Whey Protein Affects Skin

Whey protein can commonly trigger acne due to its impact on insulin and IGF-1 levels, which can lead to increased oil production. Women who use whey protein regularly for workouts might notice more breakouts along the jawline, which can be a frustrating side effect of an otherwise healthy habit.

I remember a client who was diligent about her fitness routine but couldn’t figure out why her skin kept breaking out. After reviewing her daily habits, we pinpointed her daily whey protein shake as a likely culprit. Once she switched to a plant-based protein, her skin noticeably improved. I love to recommend Ora Organic’s Plant-based protein powder.

Trans Fats and Highly Processed Foods

Why Trans Fats Affect Skin

Foods high in trans fats like fried foods and processed foods/snacks, are not only hard on your waistline but also on your skin. Trans fats are a type of fat that are formed during the industrial process, making them more shelf stable, less expensive, and allowing the food to last longer. Most talk around trans fats is the impact on cholesterol levels, but they have a big impact on the skin too.

Trans fats contribute to systemic inflammation, which can make acne worse by increasing the skin’s production of sebum and clogging pores. The inflammatory response from consuming these foods can linger in the body, leading to persistent acne flare-ups.

When you’re out and about and need a quick meal or snack, try reaching for nutrient-dense options like nuts and seeds, or roasted chickpeas. These options contain healthy fats that support skin health, rather than harming it. They’re also high in fiber and will help keep you full without the inflammatory effects.

Eggs

Why Eggs May Affect Skin

While eggs can be a nutritious staple, I’ve noticed recently they are all over social media as an “acne trigger.” Eggs are high in biotin, a B vitamin that supports hair, skin, and nail health, but there is some speculation that too much biotin can disrupt the balance of other skin-important nutrients, like vitamin B5. Additionally, some people have sensitivities to egg whites, which contain albumin—a protein that can provoke an inflammatory response in certain individuals. This can lead to increased oil production and clogged pores, especially if you're already prone to acne. This albumin has also been stated to possibly cause a sluggish lymphatic system.

What this all Means for Your Skin (and Your Life)

In the beginning of your acne healing journey, it could be helpful to reduce your intake of these foods to see if there is any correlation with your acne, but these aren’t foods I recommend my patients eliminate forever (except trans fats, these should always be avoided!). As you work to heal the internal environment, you’ll find your body is less reactive to food like eggs and dairy.

When your skin is clear, it’s not just about looks; it’s a sign that your body is in a healthier, less inflamed state. Small changes in your diet can create ripple effects that benefit multiple areas of your life.

If you’re looking for support through your acne healing journey and to gain a deeper understanding of how your acne is manifesting, check out my Acne Healing Package where we work together one on one to help you heal your acne by investigating and treating the root cause of your breakouts.

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