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How Does Diet and Stress Impact Acne
Published 30th April 2026
min read
Expert By
is one of those skin concerns that affects far more people than most realise. At Thames Skin Clinic in Twickenham, we treat teenagers dealing with their first all the way through to adults whose acne has persisted for years. And we often get asked, ‘Can what I eat and how stressed I am really make my skin worse?’
The short answer is yes. But it’s a bit more nuanced than that. In this article we will discuss the relationship between stress, diet and acne.
Does Diet Affect Acne?
Yes, while there is not enough evidence to show that, it definitely has an affect on acne. However, it does vary amongst individuals. Diets high in processed sugar, refined carbohydrates and dairy impact our hormones, which in turn can make acne worse.
These foods spike your insulin levels, which increases the hormone IGF-1. Raised IGF-1 activates your sebaceous glands, which are your oil glands, to produce more oil. More oil means congested pores, and congested pores mean breakouts.
What Foods Make Acne Worse?
High glycaemic index (GI) foods are known to make acne worse. These are foods that cause a rapid spike in blood sugar, including:
Processed foods are another category to watch. As a general rule, anything that comes in a packet with a long list of ingredients is worth reducing. The exceptions are things like oats, nuts, seeds, and cereals, which are actually beneficial.
Is Dairy Really Bad for Acne?
Dairy, particularly milk, can be a significant acne trigger for many people. Here is why.
Milk contains casein and whey protein, both of which have high bioavailability, meaning your body absorbs them quickly. This rapid absorption raises IGF-1 levels, which, as we explained above, drives oil gland .
What surprises a lot of people is that skimmed milk is actually worse for acne than full-fat milk. It spikes IGF-1 levels more, and it is also more processed.
Here is a quick breakdown of dairy and acne:
Good alternatives to cow’s milk include oat milk and almond milk, which do not have the same IGF-1-raising effect.
What Foods Can Actually Help Clear Acne?
There are plenty of foods that actively support our gut health which supports our skin health. The goal is to balance blood sugar, support gut health and reduce inflammation.
Good food choices include:
The nutrients in these foods, particularly vitamins A, C, and E, along with zinc and magnesium, are essential for reducing inflammation and supporting skin healing.
Does Stress Cause Acne Breakouts?
Yes, stress often has a direct impact on acne . When you are stressed, your body hormones, such as cortisol and adrenaline. These increase oil production in your skin, which leads to blocked pores and breakouts.
In a 90% of healthcare professionals agreed that stress could make skin problems worse.
If you already have acne, stress can set off a difficult cycle. You break out, which makes you feel self-conscious and anxious, which increases your stress levels, which makes your skin worse.
The same applies to other skin conditions. If you have eczema or psoriasis, high-stress periods are very likely to trigger flare-ups. And the worse your skin looks, the more you tend to feel about it.
Why Does Stress Show Up on Your Skin So Quickly?
Stress affects the skin through several pathways:
What makes this more complicated is that when people are stressed, they also tend to eat worse, exercise less, and sleep badly. All of these things make acne worse. So stress has a kind of compound effect on your skin.
How Can You Reduce Stress for Clearer Skin?
Managing stress is easier said than done, but there are practical approaches that help and support clearer skin:
What Can Thames Skin Clinic Do to Help With Acne?
Addressing diet and stress is a brilliant foundation, but lifestyle changes alone are not enough to clear persistent or severe acne.
At Thames Skin Clinic, we are an award-winning skin clinic specialising in acne treatments in and South London., a medical doctor and winner of Best Medical Practitioner (Best Doctor, Dentist & Surgeon category) at the Aesthetics Awards 2026, creates completely personalised programmes for each patient.
Depending on your type of acne and your skin, your plan may include:
these in-clinic treatments, we can diet, stress and lifestyle advice. Combining that knowledge with the right clinical support can make a significant difference.
If you would like to book a consultation with the team at Thames Skin Clinic, you can or.
Acne takes time to develop, and it takes time to improve. It can take one to two months for breakouts to appear after a dietary trigger. Equally, if you clean up your diet and reduce stress, you may not see improvements in your skin for two to three months. Consistency is what makes the here. Short-term dietary changes do not produce lasting .
Yes, protein powder and supplements can affect acne. Whey and casein protein both raise IGF-1 levels significantly, and many large quantities of them daily.
Alternatives worth trying include:
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