How often do we truly listen to our bodies? As we age, many of us begin to pay more attention to the foods, drinks, and supplements we consume—not only to maintain overall health but also to support healthy, glowing skin. While acne most commonly appears on the face, it can also show up on the chest, arms, neck, and back.
By adulthood, you’ve likely developed some understanding of which foods benefit your body and which may trigger issues. But if you’ve never considered how your diet could be fueling your acne, don’t worry—it’s never too late to learn and make changes.
Take lactose intolerance, for example. People who are sensitive to dairy often experience gas and bloating when consuming milk-based products. Similarly, individuals struggling with acne may benefit from avoiding dairy or high-sugar foods due to their impact on hormone levels.
Certain food categories, particularly those with a high glycemic index—such as starchy foods, sugary snacks, and some dairy products—are common culprits behind breakouts. These foods can lead to spikes in blood sugar, which in turn trigger hormonal responses that increase sebum (oil) production in the skin. This overproduction can clog pores and lead to acne.
Water intake is another important piece of the puzzle. Proper hydration plays a key role in maintaining skin health, helping to flush out toxins and keep the skin moisturized from within.
Inflammation is also a major contributor to ongoing acne issues. Chronic inflammation in the body can keep breakouts persistent and hard to control. To combat this, adopting an anti-inflammatory diet can be helpful. Nutrients like vitamin C and antioxidant-rich vegetables can make a significant difference. Avoiding overly processed foods and leaning into a more whole, organic, plant-based diet—even in moderation—can yield visible improvements in your skin.
You don’t need to become a vegan to improve your skin health. The key is to become more mindful of what you’re putting into your body on a daily basis. Start by paying attention to how your skin reacts to certain foods, and make thoughtful additions or reductions based on your personal observations.
Below, I’ve included the helpful My Plate diagram from the USDA that provides a friendly American diet. Take the time to listen to your body, explore what works for you, and make empowered choices that support your overall health—inside and out. Click on the My Plate below.
