Why Does Acne Appear After Dietary Changes
You decide to eat healthier by cutting out junk food or adding new items to your meals, and suddenly pimples pop up. This frustrating breakout happens because your body is adjusting to the shift in what you eat. Foods influence hormones, oil production, and inflammation in ways that affect your skin.
One common trigger is switching to or from high glycemic index foods. These are items like white bread, sugary snacks, soda, and refined carbs that quickly raise blood sugar. The spike prompts your body to release more insulin. Insulin then boosts androgens, hormones that ramp up sebum, the oil that clogs pores and leads to acne. Studies show people eating low glycemic diets see fewer breakouts compared to those with high glycemic ones.
Dairy is another frequent culprit. Milk and cheese can alter hormones, increasing inflammation and oil production. When you add more dairy or even switch types, it might spark pimples until your body settles.
Sudden drops in sugar or processed foods can also cause a temporary purge. Your skin detoxes as insulin levels stabilize and inflammation eases, pushing out built-up gunk. This phase often lasts two to three weeks before skin clears.
Not all changes lead to worse acne. Adding low glycemic options like whole grains, veggies, or omega-3 rich foods such as salmon and nuts can reduce inflammation over time. But the initial switch disrupts balance, making breakouts seem like a setback.
Stress from new eating habits or irregular meals during changes can raise cortisol, worsening the issue. Give it time, track what you eat, and your skin often improves as your body adapts.
Sources
https://www.naturalhealinghawaii.com/blog/junk-food-cause-acne-truth-revealed/
https://www.schweigerderm.com/skin-care-articles/acne/does-sugar-cause-acne/
https://www.allarahealth.com/blog/what-to-eat-for-pcos-acne
https://www.tuftsmedicine.org/about-us/news/acne-over-30
https://www.westchestercosmeticdermatology.com/blog/adult-acne-why-it-happens-and-how-to-treat-it/
https://ubiehealth.com/doctors-note/foods-dairy-acne-worsening-11-wk1-extra1
https://emani.com/blogs/emani-beauty-blog/is-your-diet-causing-your-skin-to-breakout
https://thrivemarket.com/blog/eliminate-adult-acne
