Doctor, how to reduce pimples by eating right? Is there any research on the influence of diet on pimples?

Yes, there is substantial scientific evidence linking diet to acne. I have referred to around 50 studies to compile the following diet tips for acne-free skin. These twelve dietary guidelines are what we recommend to our patients, and nearly 50% of them report a noticeable reduction in pimples. Most also admit that their breakouts return when they become lax in following the diet.

12 Diet Tips to Reduce Acne

1. Reduce Sugar in the Diet

If you have a sweet tooth, it is time to reconsider. Studies consistently show that foods with a high Glycemic Index (GI) increase acne, while those with a low GI help reduce it.

Many high-GI foods are not necessarily sweet—examples include soft drinks, white bread, potatoes, beer, cake, and commercial breakfast cereals. These too should be minimized.

One study found that a diet composed of 25% energy from protein, 45% from low-GI carbohydrates, and 30% from fats led to a significant decrease in both the number of pimples and body mass index (BMI). The researchers concluded that frequent consumption of high-GI carbohydrates causes insulin spikes, which in turn increase androgen levels and trigger acne breakouts.

2. Restrict Milk and Dairy Products

Milk—especially fat-free milk—has been associated with an increase in pimples. However, there is no need to eliminate dairy completely. You may continue to consume curd or lassi and one glass of fresh milk per day.

Most studies associate acne with more than two servings of low-fat, processed milk. Therefore, I recommend fresh milk over skimmed or processed milk. Also, avoid milk-based ice creams and desserts during breakouts.

3. Stop Whey Protein

Whey protein is a known culprit behind intractable acne. If you are struggling with persistent breakouts, eliminating whey protein from your diet could help significantly.

4. Not More Than Two Eggs a Day

Many of my patients consuming 4–6 eggs daily experience severe acne. Remember, excess of anything—even eggs—can be harmful.

5. Switch to Dark Chocolate

Regular chocolates are high in sugar and milk, both of which can trigger acne. If you crave chocolate, opt for dark varieties instead.

6. Avoid Bakery Products

Most bakery items are made from a combination of butter, refined flour, and sugar—three well-known acne triggers. Limiting bakery consumption is essential for clearer skin.

7. Limit to One Cheat Day Per Week

Junk foods like pasta, pizza, momos, and noodles typically have a high Glycemic Index and can aggravate acne. It’s best to stick to home-cooked, nutritious meals as much as possible and reserve indulgences for just one cheat day a week.

8. Omega-3 Fatty Acids Are Beneficial

Including Omega-3-rich foods in your diet can help manage acne. Beneficial sources include canola oil, soybean oil, ghee, ground flaxseeds, and walnuts (in small amounts).

9. Zincify Your Diet

Zinc is a trace element essential for skin repair and reducing inflammation. Foods rich in zinc include whole wheat, spinach, pumpkin seeds, squash seeds, cashew nuts, beans, and mushrooms—all of which can help control acne breakouts.

10. Vitamin A Is the Saviour

Vitamin A-rich foods promote healthy skin and reduce acne. Good sources include sweet potatoes, carrots, dark leafy greens, dried apricots, cantaloupe melon, and sweet red peppers.

11. Practice Intermittent Fasting

Intermittent fasting may prevent acne by reducing insulin levels, thereby decreasing inflammation and oil production in the skin. It also enhances autophagy—a natural process that removes damaged cells and reduces toxin accumulation.

Recent studies suggest intermittent fasting improves gut health and lowers systemic inflammation, both of which are linked to acne development.

12. Adopt a Lifestyle for Acne-Free Skin

Diet alone is not enough—lifestyle plays a critical role in acne management. Practices such as yoga, especially Surya Namaskar and Pranayama, can help balance hormonal levels and reduce acne.

Also, being an early riser has been associated with fewer breakouts.

Watch this video to learn how to incorporate a healthy diet and lifestyle into your daily routine.

Early risers tend to have less acne. Watch this video to learn how to incorporate a healthy diet and lifestyle into your daily routine.

7 days Vegetarian Acne Diet Plan

7 days Vegetarian Acne Diet Plan

Hundreds of my patients have successfully reduced acne by following the above dietary and lifestyle tips. I hope you experience the same benefits!