Acne is a common skin condition that affects many people worldwide.

Although there are many factors that can cause acne, such as genetics, stress, and bacteria, some studies suggest that certain foods can trigger or worsen acne by disturbing the hormonal balance in your body.

In this article, we will list the top 30 hormone-disturbing foods that cause acne and provide some tips on how to avoid them in your diet.

1. Dairy Products

Dairy products such as milk, cheese, and yogurt contain hormones, including estrogen, progesterone, and testosterone. These hormones can disrupt the balance of hormones in your body and cause an increase in sebum production, leading to acne.

Tip: Try to switch to non-dairy alternatives such as almond, coconut, or soy milk.

2. Sugar

Sugar and refined carbohydrates such as white bread, pasta, and cakes can cause a spike in insulin, a hormone that regulates blood sugar levels. This spike can lead to an increase in sebum production and inflammation, which can cause acne.

Tip: Try to limit your intake of sugary foods and refined carbohydrates and opt for whole-grain alternatives instead.

3. Fast Food

Fast food such as burgers, fries, and pizza is often high in unhealthy fats, refined carbohydrates, and added sugars. These foods can cause inflammation that can lead to acne.

Tip: Try to avoid fast food and opt for healthier options such as salads, smoothies, and grilled proteins.

4. Chocolate

Although there is conflicting evidence on the link between chocolate and acne, some studies suggest that eating chocolate can cause a rise in insulin and lead to increased sebum production.

Tip: If you have acne-prone skin, try to limit your chocolate intake or switch to dark chocolate, which has less sugar.

5. Fried Food

Fried food such as french fries, chicken wings, and onion rings can cause inflammation and increase the production of sebum, leading to acne.

Tip: Try to avoid fried food and opt for healthier cooking methods such as grilling or baking.

6. Alcohol

Alcohol can cause a rise in insulin levels, leading to increased sebum production and inflammation that can cause acne.

Tip: Try to limit your alcohol intake or avoid it altogether if you have acne-prone skin.

7. Soy

Soy products such as tofu and soy milk contain phytoestrogens, compounds that mimic the effects of estrogen in the body. This can disrupt the hormonal balance and lead to acne.

Tip: Try to limit your soy intake if you have acne-prone skin.

8. Processed Foods

Processed foods such as canned vegetables, chips, and crackers often contain preservatives, artificial colors, and flavors that can cause inflammation and disturb the hormonal balance, leading to acne.

Tip: Try to avoid processed foods and opt for fresh fruits and vegetables instead.

9. Caffeine

Caffeine can cause a rise in cortisol, a stress hormone that can disrupt the hormonal balance and lead to acne.

Tip: Try to limit your intake of caffeine or switch to decaf coffee or tea.

10. Peanuts

Some studies suggest that peanuts and peanut oil can cause inflammation and lead to acne.

Tip: Try to avoid peanuts and peanut oil and opt for other nut butters such as almond or cashew.

11. White Rice

White rice is a refined carbohydrate that can cause a spike in insulin levels and lead to acne.

Tip: Try to switch to brown rice or quinoa instead.

12. High-Glycemic Fruits

High-glycemic fruits such as watermelon and pineapple can cause a spike in insulin levels and lead to acne.

Tip: Opt for low-glycemic fruits such as apples, berries, and citrus fruits.

13. Hydrogenated Oils

Hydrogenated oils such as vegetable oil and canola oil can cause inflammation and lead to acne.

Tip: Try to use healthier oils such as olive oil, coconut oil, or avocado oil.

14. Refined Grains

Refined grains such as white bread, white pasta, and crackers can cause a spike in insulin levels and lead to acne.

Tip: Opt for whole-grain alternatives such as whole wheat bread, brown rice pasta, and quinoa crackers.

15. High-Sodium Foods

High-sodium foods such as chips, canned soups, and processed meats can cause inflammation and lead to acne.

Tip: Try to limit your sodium intake and opt for fresh, unprocessed foods instead.

16. Red Meat

Red meat contains high levels of saturated fat and can cause inflammation that can lead to acne.

Tip: Try to limit your red meat intake and opt for leaner proteins such as chicken or fish.

17. Artificial Sweeteners

Artificial sweeteners such as aspartame and sucralose can cause a spike in insulin levels and lead to acne.

Tip: Try to avoid artificial sweeteners and opt for natural sweeteners such as honey or maple syrup.

18. Processed Meat

Processed meats such as bacon, sausage, and deli meats contain preservatives and additives that can cause inflammation and lead to acne.

Tip: Try to limit your processed meat intake and opt for fresh, unprocessed proteins such as chicken or fish.

19. MSG

MSG, a flavor enhancer commonly found in processed foods, can cause inflammation that can lead to acne.

Tip: Try to avoid foods that contain MSG and opt for fresh, unprocessed foods.

20. Gluten

Some people with acne-prone skin may be sensitive to gluten, a protein found in wheat, barley, and rye.

Tip: If you suspect that gluten may be causing your acne, try to avoid gluten-containing foods and opt for gluten-free alternatives.

21. Vegetable Oil

Vegetable oil, a commonly used cooking oil, can cause inflammation and lead to acne.

Tip: Try to use healthier oils such as olive oil, coconut oil, or avocado oil.

22. Corn

Some people with acne-prone skin may be sensitive to corn, a common ingredient in many processed foods.

Tip: If you suspect that corn may be causing your acne, try to avoid corn-containing foods and opt for fresh, unprocessed foods.

23. Fried Meats

Fried meats such as chicken and pork can cause inflammation and lead to acne.

Tip: Try to opt for healthier cooking methods such as grilling or baking.

24. Cheese

Cheese contains hormones that can disrupt the hormonal balance and increase sebum production, leading to acne.

Tip: Try to limit your cheese intake and opt for non-dairy alternatives such as nutritional yeast.

25. Shellfish

Shellfish such as shrimp and lobster can cause inflammation and lead to acne.

Tip: Try to limit your shellfish intake and opt for other sources of protein such as chicken or fish.

26. High-Glycemic Vegetables

High-glycemic vegetables such as potatoes and pumpkin can cause a spike in insulin levels and lead to acne.

Tip: Opt for low-glycemic vegetables such as broccoli, kale, and spinach.

27. Peanut Butter

Some studies suggest that peanut butter can cause inflammation and lead to acne.

Tip: Try to limit your peanut butter intake and opt for other nut butters such as almond or cashew.

28. Energy Drinks

Energy drinks often contain high levels of sugar and caffeine, which can cause a spike in insulin levels and lead to acne.

Tip: Try to avoid energy drinks and opt for water or herbal tea instead.

29. Baked Goods

Baked goods such as cakes, cookies, and pastries often contain high levels of sugar and refined flour, which can cause a spike in insulin levels and lead to acne.

Tip: Try to limit your intake of baked goods and opt for healthier treats such as fruits or homemade granola bars.