WordofMany

Skincare

7 foods to avoid for clear skin (updated february 18 2025)

By Dr. Evelyn Reed

Published: 18 Feb 2025

Preamble: My Acne Journey

Let's be honest, clear skin isn't just a beauty standard; it's a confidence booster. For years, I struggled with breakouts. I tried every miracle cream, every hyped-up serum – you name it, I probably slathered it on my face! Some helped a little, some made things worse (looking at you, harsh apricot scrub!), but it wasn't until I started paying attention to what I was putting in my body that I saw real, lasting change. This post is all about that journey; sharing what I learned and which foods I now avoid to keep my complexion happy and clear. So, grab a cuppa, and let's dive in!

1. Dairy: The Sneaky Saboteur

Dairy products – milk, cheese, yogurt – are often on the suspect list for acne. Why? Because they contain hormones that can stimulate sebum production, that oily stuff that clogs pores and leads to breakouts. I'm not saying you need to swear off cheese entirely (because, come on!), but reducing your intake can make a HUGE difference. I cut back on my daily latte habit and swapped full-fat cheese for lower-fat alternatives, and it made a world of difference. Try it yourself and see if you notice any changes. I bet you will!

dairy products and acne | Image: Supplied

2. Sugary Drinks: The Skin's Worst Enemy

Sugary drinks are like kryptonite for clear skin. I know, I know, they're delicious and oh-so-convenient, but the high glycemic index causes inflammation throughout the body, leading to breakouts. Think of it this way: a sugary soda is like throwing a party for your acne. Avoid sodas, sugary juices, and even those fancy fruit smoothies packed with added sugar. Instead, opt for water, unsweetened tea, or infused water with slices of lemon and cucumber. Your skin will thank you—trust me on this one.

sugary drinks and skin inflammation | Image: Supplied

3. Processed Foods: A Recipe for Disaster

My oh my, this is a biggie. Processed foods—chips, fast food, anything that comes in a box with a crazy long ingredient list—are often packed with unhealthy fats, refined carbohydrates, and preservatives, all of which can wreak havoc on your complexion. They're notorious for spiking blood sugar and causing inflammation. For me, eliminating these items, at least most of the time, was a game-changer. What are your processed food favorites? You might find that some need to be curbed!

processed food and skin health | Image: Supplied

4. White Bread and Pasta: Refined Carb Culprits

Similar to sugary drinks and processed foods, refined carbohydrates like white bread and pasta can cause inflammation and disrupt hormones, leading to more breakouts. Opt for whole-grain alternatives like whole-wheat bread, quinoa, or brown rice whenever possible. I used to eat white bread almost everyday. I switched to whole wheat and it felt weird at first, but my skin eventually adjusted. Trust the process!

refined carbohydrates and acne | Image: Supplied

5. Fried Foods: An Oily Affair

Fried foods are loaded with unhealthy fats that can clog your pores and contribute to breakouts. I admit, I used to indulge in them way too often. But trust me, switching to baking or grilling your food makes a visible difference. And if you're craving that crispy texture, you can try air frying your food. It reduces the oil significantly, maintaining texture while keeping your skin clear. It's been a great compromise for me, finding healthier ways to get those fried-food cravings.

fried foods and skin problems | Image: Supplied

6. Excessive Caffeine: The Stressful Factor

Excessive caffeine can sometimes worsen existing skin issues. It can dehydrate your skin, making it dull and prone to breakouts. While a moderate amount of caffeine isn't a problem, cutting back on excessive consumption – that includes all those energy drinks, too! – can potentially improve your skin's health. Instead of a second coffee, try a glass of water, or, if you still need a caffeine kick, switch to green tea or something with less caffeine. Consider this, too: Stress can also trigger breakouts, which sometimes means, less caffeine means less stress.

caffeine and skin health | Image: Supplied

7. Chocolate: The Bitter Truth

Yes, even chocolate. While there's ongoing debate about its direct impact, chocolate, especially the milk chocolate variety, can be problematic for those prone to acne. It's high in sugar and can trigger the same inflammatory response as other sugary foods. If you find yourself with a severe breakout, maybe consider laying off the chocolate for a while to see if it's the culprit. For me, dark chocolate is slightly less problematic, but moderation is key. Don't worry, you can still enjoy the odd square... in moderation! And don't forget to drink plenty of water. Hydrated skin is happy skin!

chocolate and acne | Image: Supplied

Final Thoughts: It's a Journey, Not a Race

Remember, everyone's skin is different, and what works for one person might not work for another. This list isn't about strict rules—it's about mindful choices. Pay attention to your body, listen to what it's telling you, and don't be afraid to experiment. If you make a change, observe how your skin responds. Small changes over time can have big results! I hope this helps you on your journey to clearer skin!