You’ve probably heard it before: “Chocolate causes acne.”
The truth? Chocolate itself isn’t the problem.
In moderation, high-quality dark chocolate is actually rich in antioxidants that support skin health. What can contribute to breakouts are the dairy, sugar, iodized salt, and additives often found in many chocolate products.
So what about fried foods, pizza, cheeseburgers, and milkshakes?
Those are far more likely to trigger inflammation and acne.
The good news? There are foods that actively support clear skin—and understanding the why behind food choices can make your acne journey feel far more manageable.
Does Food Really Cause Acne?
What you eat plays a significant role in your skin’s health.
Your skin is your body’s largest organ. It protects you, regulates temperature, and allows you to experience the world through touch. It’s also the face you present to the world—and when it’s inflamed or breaking out, confidence often takes a hit.
Even though food doesn’t go directly on your skin, what you eat influences:
Inflammation levels
Hormone balance
Sebum (oil) production
Gut health
Allergic or sensitivity responses
Certain foods can fuel acne, while others help calm inflammation, support healing, and improve skin clarity over time.
Clear skin isn’t about perfection—it’s about making informed, consistent choices.
Nutritional Support for Optimal Skin Health
The right foods can:
Reduce inflammation
Support hormone balance
Protect against oxidative stress (premature aging)
Help you clear acne faster
A low-glycemic, whole-food-based diet supports not only clearer skin, but better overall health.
Note: When possible, choose organic foods. Pesticides, herbicides, and fungicides can detox through the skin and aggravate breakouts.
Foods That Support Clear Skin
Note: When possible, organic is best, as pesticides, herbicides, and fungicides can purge through the skin.
| Vegetables | Beets, purple cauliflower, purple sweet potato, purple carrots, broccoli, green & red peppers, tomatoes |
| Fruit/Berries | Blueberries, raspberries, blackberries, elderberries, dark cherries, pomegranates, acai, black grapes, papaya, melon, etc |
| Healthy Oils | Grass-fed tallow or ghee, cold-pressed organic extra virgin olive oil, cold-pressed organic coconut oil, avocado oil, in moderation |
| Leafy Greens | Spinach, kale, watercress |
| Teas | Green or black teas, oolong, matcha, herbal teas such as: raspberry, dandelion root, chicory, mint, milk thistle, burdock, echinacea, comfrey leaf, stinging nettle, chanca piedra, oat tops, marshmallow, ginger, or turmeric |
| Land & Sea | Organic grass-fed lamb, beef, bison, organ meats, organic pasture-raised, corn/soy-free pork, chicken, and eggs, organic bone broth, wild-caught fish and shellfish (in moderation). *Note: can just eat egg yolks if any issues with eggs |
| Digestive Support | Fresh herbs like dill, parsley, mint, rosemary, cilantro, ginger, turmeric, well-cooked mushrooms, dandelion greens |
| Drinks | Organic coffee (with or after a meal), coconut water, aloe vera juice, mineral water, bone broth, filtered water, tart cherry juice, 100% orange juice, lemon or lime water |
| Sweeteners | Raw local honey, maple syrup, date syrup, coconut sugar |
Foods That Support Clear Skin
Vegetables
Beets, purple cauliflower, purple sweet potatoes, purple carrots, broccoli, green and red peppers, tomatoes
Fruits & Berries
Blueberries, raspberries, blackberries, elderberries, dark cherries, pomegranates, acai, black grapes, papaya, melon
Healthy Oils
Grass-fed tallow or ghee, cold-pressed organic extra virgin olive oil, coconut oil, avocado oil
Leafy Greens
Spinach, kale, watercress
Teas
Green tea, black tea, oolong, matcha
Herbal teas such as dandelion root, chicory, mint, milk thistle, burdock, nettle, ginger, turmeric, marshmallow root
Land & Sea Proteins
Organic grass-fed lamb, beef, bison, organ meats
Organic pasture-raised chicken and eggs (egg yolks only if whites cause issues)
Wild-caught fish and shellfish (in moderation)
Organic bone broth
Digestive Support
Fresh herbs (parsley, dill, cilantro, rosemary), ginger, turmeric, well-cooked mushrooms, dandelion greens
Drinks
Filtered water, mineral water, lemon or lime water
Organic coffee (with or after meals)
Coconut water, aloe vera juice, bone broth, tart cherry juice, 100% orange juice
Sweeteners
Raw local honey, maple syrup, date syrup, coconut sugar
Supplements
Consider grass fed beef supplements in lieu of synthetic vitamins. Common ingredients such as biotin and iodide are problematic for those with acne.
Supplements that Support Clearing Acne
Foods That Commonly Trigger Acne
Checking ingredient labels is essential—many acne triggers hide in processed foods.
Common Acne-Inflaming Foods
Iodized Table Salt
Packaged foods, fast food, chips, seasoning blendsWhey & Dairy Products
Non-organic milk, cheese, yogurt, ice cream, protein shakes and barsSoy
Soy milk, tofu, edamame, soybean oil, processed foods, dressingsPeanuts
Peanut butter, peanuts, peanut oilInflammatory Oils
Corn, canola, soybean, sunflower, safflower, peanut oilsHigh-Glycemic Foods
White bread, pasta, bagels, pastries, cereal, chips, tortillas, white riceSugars
Artificial sweeteners and excessive white sugarSeaweed & Kelp
Especially in supplement or powdered formSupplements to Avoid
Iodine, iodides, biotin, high-dose B12
(Also avoid Dasani® water)Pre/Post-Workout Products
Whey, soy, casein, BCAAs, seed-based proteins, energy drinks, vitamin waters
Surprising Foods That Can Cause Breakouts
Protein powders are a huge hidden trigger for acne.
Many contain whey, soy, biotin, or iodine—all common acne aggravators.
More Acne-Safe Protein Options
Amy Myers Paleo Protein (all flavors)
Amy Myers Collagen Protein
Sprout Living Epic Protein (vanilla & original only)
Sunwarrior Protein
Garden of Life Raw Organic Protein & Greens
Ingredients change—always double-check labels.
Acne and the Glycemic Index
The glycemic index (GI) measures how quickly a carbohydrate raises blood sugar.
High-GI foods spike insulin
Elevated insulin increases oil production
More oil = more congestion and breakouts in acne-prone skin
Research consistently shows that high-glycemic diets worsen acne, while low-glycemic diets improve acne symptoms.
Focusing on:
Whole foods
Lean proteins
Healthy fats
Fiber-rich fruits and vegetables
helps balance blood sugar, hormones, and oil production—supporting long-term clear skin.
You Don’t Have to Figure This Out Alone
If you suspect your diet or supplements may be contributing to your acne, an Art of Skin Care acne specialist can help you identify triggers and find acne-safe alternatives that work for your lifestyle.
👉 An online acne consultation includes a personalized review of your skincare, diet, and supplements—so nothing is left to guesswork.
Clear skin isn’t about restriction.
It’s about understanding your skin and giving it what it needs to thrive.
Related Reading
Author
Celine LeClerc
Celine LeClerc is a licensed esthetician, Certified Acne Specialist, and the lead esthetician at Art of Skin Care, where she also serves as the Director of Education and Research & Development. With 14 years of experience in the skincare industry, Celine is renowned for her deep expertise and exceptional ability to match clients with the most effective, results-driven skincare solutions.
Guided by a passion for innovation, Celine scours the globe in search of cutting-edge, science-backed products that deliver visible transformations while supporting skin health at every stage of life. Her expertise spans everything from clearing stubborn acne to creating advanced, holistic routines for healthy aging.
At Art of Skin Care, Celine leads with a commitment to education, training both clients and estheticians on the latest advancements in skincare. Her mission is to empower individuals with the knowledge, tools, and routines they need to achieve radiant, resilient skin without compromise.
