16 Foods to Steer Clear of for Clear Skin

Clear skin is often the result of good skincare habits, but what you eat plays a big role, too. Some foods can trigger breakouts, cause inflammation, or make your skin look less than its best. If you’re aiming for that coveted glow, here are 16 foods you might want to keep off your plate.

1. Sugary Snacks

Candy bars, cookies, and sugary cereals might be delicious, but they’re not doing your skin any favors. High sugar intake spikes insulin levels, which can lead to increased oil production and, consequently, more breakouts. The next time you’re craving something sweet, consider reaching for a piece of fruit instead. Your skin will thank you.

2. Dairy Products

While not everyone is affected, for some, dairy can be a major culprit behind breakouts. Milk and other dairy products contain hormones that can increase oil production and clog pores. If you notice your skin acting up, try cutting back on milk, cheese, and other dairy foods to see if it makes a difference. There are plenty of plant-based alternatives that might work better for your skin.

3. Fast Food

Fast food is often loaded with unhealthy fats, sodium, and sugars—all of which can contribute to skin problems. Greasy burgers and fries may satisfy a craving, but they can also lead to oily skin and clogged pores. Swapping out fast food for homemade meals with fresh ingredients can help you maintain clearer skin over time.

4. Processed Meats

Processed meats like bacon, sausages, and deli slices are high in preservatives and sodium, which can lead to dehydration and inflammation. Both of these factors can exacerbate skin issues, making breakouts and dullness more likely. If you can’t quit cold turkey, try reducing your intake and opting for fresh, lean meats instead.

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5. White Bread

White bread and other refined carbohydrates like pasta and white rice can cause your blood sugar to spike, leading to an increase in acne-causing hormones. These high-glycemic foods are quickly broken down into sugar, which can wreak havoc on your skin. Whole grains are a better option, providing steady energy without the skin-damaging side effects.

6. Chips and Crackers

Salty snacks like chips and crackers might satisfy your cravings, but they’re not helping your skin. The high sodium content can cause your body to retain water, leading to puffiness and bloating—especially around the eyes. Plus, the processed oils in these snacks can contribute to inflammation, making breakouts more likely.

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7. Chocolate

This one might hurt, but chocolate—especially milk chocolate—can be a trigger for acne. It’s not just the sugar; chocolate also contains dairy and can increase your skin’s oil production. Dark chocolate with lower sugar content is a better option if you must indulge, and it might even provide some skin-friendly antioxidants.

8. Fried Foods

Fried foods are often high in unhealthy fats that can clog pores and lead to acne. The oils used in frying can also oxidize, leading to inflammation and skin irritation. If you’re looking to keep your skin clear, it’s best to avoid the fried stuff and choose baked, grilled, or steamed options instead.

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9. Soda

Soda is a double whammy for your skin—loaded with sugar and devoid of any nutritional value. The sugar spikes your insulin levels, leading to increased oil production, while the lack of hydration from drinking soda instead of water can leave your skin dry and dull. Switching to water or unsweetened tea can make a big difference for your complexion.

10. Alcohol

Alcohol dehydrates the skin, leading to dullness and making fine lines more visible. It also dilates your blood vessels, which can cause redness and irritation. While the occasional drink is okay, regular consumption can exacerbate skin issues, so moderation is key. Drinking plenty of water alongside alcohol can help mitigate some of its effects.

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11. Energy Drinks

Energy drinks are packed with sugar and caffeine—two things that can wreak havoc on your skin. The sugar causes spikes in insulin, while the caffeine can dehydrate you, leading to dry and irritated skin. For a healthier energy boost, consider swapping these out for water, herbal teas, or a small cup of coffee.

12. Artificial Sweeteners

You might think you’re doing your skin a favor by swapping sugar for artificial sweeteners, but they can also cause problems. Some artificial sweeteners can trigger insulin responses similar to sugar, leading to the same skin issues. Additionally, they can sometimes cause digestive problems, which can also affect your skin. Natural sweeteners like honey or maple syrup might be better choices in moderation.

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13. Spicy Foods

Spicy foods can cause flare-ups in people with sensitive skin or conditions like rosacea. The heat from spicy foods can dilate blood vessels, leading to redness and even breakouts in some cases. If you notice your skin reacting after a particularly spicy meal, it might be worth cutting back to see if it helps calm things down.

14. Margarine

Margarine, often used as a butter substitute, is typically high in trans fats, which can increase inflammation in the body. Inflammation is a known contributor to various skin issues, including acne and premature aging. Using natural butter or plant-based spreads with no trans fats can be a healthier option for both your skin and overall health.

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15. Shellfish

Shellfish like shrimp, crab, and lobster are high in iodine, which has been linked to acne in some people. While shellfish can be a healthy part of your diet, if you’re prone to breakouts, it might be worth monitoring your intake to see if it’s affecting your skin. There are plenty of other seafood options that are less likely to cause a reaction.

16. Canned Soup

Canned soups are often loaded with sodium and preservatives, which can lead to dehydration and inflammation—two major enemies of clear skin. High sodium levels can cause your body to retain water, leading to puffiness and a dull complexion. Opting for homemade soups with fresh ingredients allows you to control the sodium content and keep your skin looking fresh.

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