Acne-prone skin
Acne is driven mainly by hormones, genetics and skin care, but research suggests diet can play a part for some people. A lower-glycaemic diet (fewer sugary and refined foods) has the best evidence, and some people find large amounts of milk make breakouts worse.
Enjoy more
- Low-GI carbs: oats, beans, lentils, wholegrain bread
- Vegetables and fruit of every colour
- Oily fish for omega-3 fats
- Zinc-rich foods: pumpkin seeds, chickpeas, eggs, lean meat
- Water through the day
Limit
- Sugary drinks, sweets and desserts
- White bread, pastries and other refined carbs
- Large amounts of milk, especially skimmed (some people notice a link)
- Whey protein supplements if you notice flare-ups
A sample day
| Breakfast | Steel-cut oats with berries and pumpkin seeds |
|---|---|
| Lunch | Chickpea and roasted vegetable salad with olive oil |
| Snack | A pear and a few walnuts |
| Dinner | Baked salmon, brown rice and steamed broccoli |
Helpful tips
- Change one thing at a time and give it 6–8 weeks before judging.
- Keep a photo diary of your skin alongside your food log.
Check with your doctor
For moderate or severe acne, or acne that leaves scars, see a doctor or dermatologist; effective treatments are available.
Get a plan built around thisNouri turns these suggestions into daily menus and a grocery list.
Get the appGeneral guidance for adults, not medical advice.