Foods That Can Affect Acne

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This guideline outlines the KNOWN food triggers for acne. There is no macronutrient elimination such as vegan, carnivore, or fat-free. All macronutrients are required in appropriate amounts to build a healthy body. However, there are KNOWN foods that can trigger acne in a susceptible individual, especially someone with a family history of acne (genetic acne). The main issue is with foods that trigger inflammation in the highly susceptible, foods with iodides, and foods with androgenic activity. 

 by Cassandra Lanning, The Renegade Esthetician FNTP 

IODIDES/IODINE Iodides irritate the pore and may cause acne flare ups when consumed in excess.   Cooking methods can affect a food’s iodine content.  Research suggests pressure cooking may cause the most iodine loss, whereas a method like shallow frying may cause lower losses. 

•  Iodized salt 

Potential Substitutes:   Sea salt, Celtic salt, Himalayan Salt

•  Milk (animal):  Most cheeses (except Monterey Jack, Cheddar, Feta, true buffalo, Mozzarella, and Gouda,  which contain small amounts of iodine naturally present in milk; however, they are not considered high-iodine foods.)

Potential Substitutes:   Coconut Milk is the only safe plant Milk because it is derived directly from the plant meat.  Look for one with no additives containing gums, stabilizers, seed oils, and sugars.   These additives make them drinkable, but makes them inflammatory for overal health which can lead to acne flares.

• Protein Bars and Shakes can contain iodides or other ingredients that contain inflammatory additives like gums, stabilizers, seed oils, and sugars.

Potential Substitutes:  Egg White Powder, Pure Whey that does not contain iodides, Creatine

• Edamame does contain iodides.  Soy sauce is made with ingredients that include iodized salt or other iodine-containing additves.   Miso may contain iodides.

Potential Substitutes:  Coconut Secret Brand Coconut Aminos is marketed as low iodine and makes an excellent nutritious substitute.  Tahini can be used as an alternative to soy sauce and miso.  Check ingredient labels.

• Sardines, Atlantic Cod, Atlantic Halibut, Atlantic Mackerel, Scallops, Red Snapper, Lobster, Oysters, and Shrimp contain iodine.  Sockeye Salmon and Athantic Salmon is moderate in iodine content. 

Potential Substitutes:  Sea Trout, Rainbow Trout, Swordfish, Pink Salmon, Ablacore Tune, Yellowfin Tuna, Catfish, River Bass.

• Seaweed and algae:  kelp contains the most iodine, kombu (edible kelp) and wakame (edible seaweeds) contain the least, with Nori being the safest seaweed to consume with acne.

Potential Substitutes:  Spriulina (blue-green algae) and chlorella (green algae) contain trace amounts of iodides.  Nori (used in sushi) is low in iodides.  

High-androgen foods may contribute to increased sebum (oil).  There are not really any foods that CONTAIN androgens; it's more about which foods can BOOST natural androgen production in an individual.  Foods such as oysters, fatty fish, spinach, almonds, eggs, and avocados are rich in zinc, magnesium, vitamin D, and healthy fats, which can support natural androgen production.  

•  Commercially manufactured peanut butter contains other inflammatory ingredients but peanuts themselves do not contain androgens.  Almond butter and cashew butter contain oxalates, which can damage the kidneys if consumed in excess as an alternative.  

Potential Substitutes:   Again, peanuts do not contain androgens.  If using alternate nut butters, focus on macadamia nut butter, hazelnut butter, or pecan butter.  They are all low/no oxylates and do not contain androgens.

•  Ginger contains compounds that may influence androgen levels. Turmeric does not contain androgens; however, it may influence hormone levels, by inhibiting the aromatase enzyme, which converts testosterone into estrogen, thus potentially supporting androgen production, especially in certain conditions like PCOS. 

Potential Substitutes:  Green tea contains the antioxidant phytochemicals: polyphenols and flavonoids, which help to balance the production of androgen hormones. 

•  Foods to avoid that boost androgen production: Oysters (also has iodine), Spinach (also has oxalates), Almonds (also has oxalates), Eggs (also has iodine – yolks), Avocados Fatty fish (also has iodine) both boosts and balances androgens 

Potential Substitutes:   Anti-androgen/DHT blocker foods: Spearmint tea Licorice root Reishi mushroom Fatty fish (also has iodine) both boosts and balances androgens 

•  Olive oil can boost androgen levels. Studies have shown that olive oil can increase testosterone production. Regular consumption has been shown to increase testosterone levels by stimulating the production of luteinizing hormone (LH), which in turn encourages testicular cells to produce more testosterone. The potential effects of olive oil for testosterone in women are similar to those in men. Avocado oil may indirectly boost androgen levels. 

Potential Substitutes:   Coconut oil may have mild DHT-blocking effects due to lauric acid. There is no specific evidence that olives directly boost androgen levels. However, olive oil, which is derived from olives, has been linked to supporting testosterone production. Canola and corn oil can inhibit testosterone production by disrupting hormonal balance and raising testicular temperatures. But they are inflammatory and not recommended for consumption. 

•  Beef has a low concentration of hormones when compared to other common foods in our diet, including vegetables. Even with the use of hormones from ear implants, beef still has lower concentrations of hormones than many foods in our diet. 

Potential Substitutes:    Beef liver does not contain androgens Bacon does not contain androgens Chicken does not contain androgens 

•   Cakes, pies and cookies 
•   Biscuits 
•  Breakfast sandwiches 
•  Margarine (stick and tub) 
•  Crackers 
•  Microwave popcorn 
•  Cream-filled candies 
•  Doughnuts 
•  Overheated fats: baked foods/ fried at high temperatures 
•  Excess sugar  
• Omega-6 oils (most vegetable oils) and not enough Omega-3s
•  Known food sensitivities (examples: fruit, gluten)

Just to be clear, commercially manufactured baked goods including cookies, cakes, pies, biscuits, crackers, donuts, breakfast sandwiches, cereals, most breads, commercially manufactured snacks including microwave popcorn, potato and tortilla chips fried in omega 6 seed oils, fake veggie chips made from processed starches and friend in omega 6 seed oils Hard candy, candy bars, chocolate under 70% that contains soy, breakfast bars, protein bars, meal replacements (bars or drinks) Anything with excessive sugar, seed oils, hydrogenated ingredients, or that triggers personal food allergies.  

• Ceylon cinnamon to help reduce blood sugar 
• Apple cider vinegar to support stomach acid production and optimal digestion 
• Green tea contains antioxidants 
• Sockeye and Pink salmon (moderate to low iodine content) for omega 3 content 
• Brazil nuts (1 per day) over oysters for selenium, BUT excess can increase androgens 
• Cantaloupe for beta-carotene (precursor to vitamin A) 
• Anti-inflammatory Omega 3 Foods Sockeye and Pink Salmon 
• Macadamia nuts 
• Hemp seeds 
• Chia seeds 
• Flax seeds (ONLY for post-menopausal women) Vitamin B3/Niacin Vitamin B3, also known as niacin when related to food, is important for acne because it helps reduce inflammation, regulates oil production, and improves skin barrier function. 
• Foods that contain B3 are: 
• Beef 
• Chicken 
• Pork chops 
• Bacon 
• Asparagus 
• Shiitake mushrooms (also contain Selenium) 
• Green peas (fresh or frozen) 

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All Rights Reserved. Updated 6/20/2026.