Can What You Eat Really Affect Your Skin?

When you’re struggling with acne, it’s only natural to wonder if what you’re eating might be making things worse—or better. After all, we’ve all heard the stories: dairy causes breakouts, chocolate is the enemy, and sugar is skin sabotage. But how much truth is there to these claims? And more importantly, can changing your diet actually clear your skin?

At CLEAR Acne Treatment Centers, we often meet clients who have already tried cutting out foods, drinking more water, and loading up on supplements in hopes of clearer skin. While these steps can sometimes help, diet alone usually isn’t the full solution. Acne is a complex skin condition driven by oil production, inflammation, hormones, and clogged pores—and no single superfood or dietary change can completely solve it. That’s why we specialize in AviClear®, the FDA-cleared laser treatment that addresses acne at the source by targeting your oil glands.

Still, what you eat does matter—and it can influence how inflamed your skin feels, how much oil you produce, and how your acne responds to treatment. So let’s dive into the relationship between diet and acne, what science actually says, and how to create a skin-friendly approach to eating.

HOW DIET AFFECTS ACNE: THE SCIENCE SO FAR

Researchers have studied the diet-acne connection for decades, and while there’s still no universal consensus, a few key findings have emerged:

HIGH-GLYCEMIC FOODS CAN WORSEN BREAKOUTS

High-glycemic foods—like white bread, sugary snacks, soda, and processed cereals—can spike your blood sugar quickly. This triggers a chain reaction in your body: more insulin, more inflammation, and more oil production. The result? Potentially more breakouts.

A number of studies have shown that people who eat low-glycemic diets (think whole grains, vegetables, and legumes) tend to have fewer acne lesions compared to those who eat more refined carbs and sugars.

DAIRY MIGHT BE A TRIGGER (FOR SOME)

The dairy debate is ongoing, but some research suggests that skim milk, in particular, is associated with increased acne—especially in teenagers. The exact reason isn’t clear, but it may be due to hormones naturally present in milk or the way it affects insulin levels.

That said, not everyone reacts the same way to dairy. Some people see clearer skin when they cut it out, while others don’t notice a difference. If you suspect dairy might be affecting your acne, consider removing it for a few weeks and see how your skin responds.

FATS, INFLAMMATION, AND OMEGA-3

What kind of fat you eat matters too. Diets high in omega-6 fatty acids (common in fried foods, vegetable oils, and processed snacks) can promote inflammation. On the flip side, omega-3 fatty acids—found in foods like salmon, chia seeds, flaxseeds, and walnuts—have anti-inflammatory properties that may help calm acne.

Adding more anti-inflammatory fats into your diet may not clear acne on its own, but it could support your skin’s overall health.

OTHER FOODS THAT MIGHT AFFECT ACNE

CHOCOLATE: FRIEND OR FOE?

It’s not clear if chocolate itself causes acne, or if it’s more about the sugar and dairy in many chocolate products. Some small studies suggest pure cocoa doesn’t affect the skin, but milk chocolate might. If you’re craving chocolate, try switching to a darker, lower-sugar version and see how your skin responds.

WHEY PROTEIN

If you’re using whey protein powder for workouts, you might want to take a closer look. Some evidence suggests that whey protein supplements—especially in large amounts—can contribute to acne, likely due to hormonal pathways similar to those affected by dairy.

IODINE

Seaweed, iodized salt, and some multivitamins contain high levels of iodine, which has been linked to breakouts in rare cases. It’s unlikely to be a problem for most people, but if you’re taking large doses of iodine supplements or eating a lot of iodized salt, it’s worth reevaluating.

SO, CAN DIET ALONE CLEAR ACNE?

Here’s the honest truth: for most people, diet can influence acne—but it usually can’t eliminate it completely.

That’s because acne isn’t just a surface-level issue or a result of eating the “wrong” foods. It’s a medical condition involving oil glands, hormones, inflammation, and sometimes even genetics. You could eat a perfectly clean, balanced diet and still struggle with breakouts.

At CLEAR, we’ve seen countless clients come to us after trying everything from dairy-free diets to skin-focused supplements with minimal results. That’s where AviClear® comes in.

HOW AVICLEAR® COMPLEMENTS A HEALTHY DIET

AviClear® is a game-changer for acne treatment. Unlike creams, prescriptions, or dietary changes that only manage symptoms, AviClear® goes after the root cause: your oil glands. By safely and selectively targeting the sebaceous glands with laser energy, AviClear® reduces oil production over time—without damaging your skin or requiring downtime.

Many of our clients find that their diet does play a supportive role in their overall skin health, especially when they cut down on inflammatory foods. But once they start AviClear®, they see real, lasting results that diet alone could never achieve.

Combining a mindful approach to nutrition with a treatment that works at the biological level can help you feel more in control of your acne—and your skin.

A BALANCED APPROACH IS BEST

It’s easy to fall into the trap of thinking a perfect diet will lead to perfect skin. And while nourishing your body with skin-friendly foods can support your acne journey, it’s rarely enough on its own.

If you’ve already tried adjusting your diet but still struggle with breakouts, you’re not alone—and it’s not your fault. Acne is stubborn, but thankfully, there’s a powerful solution that doesn’t require overhauling your entire lifestyle.

AviClear® offers long-term, medication-free relief for people who are tired of fighting acne with restrictive diets, harsh prescriptions, or endless trial and error. It’s safe for all skin types and works without the downtime or side effects of traditional treatments.

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