Could Almond Milk Be Causing Your Breakouts? We Investigate

How our face and body look has as much to do with what's going on inside as what's happening outside. Our diets significantly impact how we feel and look, but the foods we consume could be affecting our skin even more directly than we thought.

We asked a dermatologist, nutritionist, and clinical skincare expert to share the top ingredients that are typically to blame for breakouts.

Does Almond Milk Cause Acne?

"Almond milk is high in estrogen and also omega-6 fatty acids," says Dr. Morgan Rabach, Board Certified Dermatologist, "both of which can lead to a pro inflammatory state. Certain almond milks also contain sugar as a sweetener, which also can trigger a high inflammatory state."

According to clinical skincare specialist Jacky Banayan of JackyB Skincare in Beverly Hills, the top foods that trigger acne are dairy, gluten, soy, and nuts—specifically almonds, which probably comes as a surprise to most. "This is because almonds are super high in estrogen," she explains. She notes that soy can also trigger skin irritations because it too is high in estrogen, and dairy is basically a "cocktail of hormones that we're not equipped to digest." Often, in an attempt to avoid acne triggers, people will replace soy milk or regular milk with almond milk, but then still not see their complexion improve. This could be why.

Of course, this isn't the case for everyone. Banayan clarifies that if you don’t have a hormonal imbalance, that extra dose of estrogen isn’t necessarily an issue. "Personally, I can have almond milk and not break out," she describes. "But if you have hormonal acne and you take out dairy and you take out gluten and you’re freaking out that you’re still breaking out, it’s most likely that you’re absorbing that estrogen from almonds."

If you want to try a dairy milk alternative, Registered Dietitian Isabel Smith says, "For people who are sensitive or prone to acne, less sugar is often better. [Choose options] with fewer chemicals and sugar. I love to use [dairy milk alternatives] with healthy fat—like almond or hemp milk—because the skin loves healthy fat. Avoid sugary options like oat or rice milk."

Almond Milk vs Dairy Milk

"Intake of any cows milk dairy has been associated with higher levels of acne," says Dr. Rabach. And while some studies have found that dairy increases the risk of acne, it's important to note that what triggers inflammation and acne for one person might not in someone else.

For example, Banayan says for those with rosacea and more acidic skin, individuals prone to redness and inflammation, triggers may include caffeine and high sugars in addition to dairy. "For me, whenever I eat and I have chocolate or have sugar—like a lot of sugar, I’m going to get a pimple the next day," admits Banayan. "For everyone, it’s not always this fast. Some people who have rosacea, they’ll get huge rosacea flareups from citrus or coffee."

Dr. Rabach explains, "Certain locations of acne can indicate certain triggers, for example acne close to the hairline on the forehead and sides of the face may be caused by hair oils and different hair products clogging the pores. Acne along the jawline and lower face may be caused by hormone imbalances. Food intolerance doesn't cause a pattern of acne, per se, that is the same in everyone. Food allergies cause common symptoms among people, for example tingling or itching on the mouth, lips and tongue, tongue swelling, hives or ezcema around the mouth."

When you begin to see a pattern, you can then eliminate potential triggers from your diet and see if your skin improves. "Be patient and wait at least a few weeks," says Smith. "The skin is often the last organ to change."

The Takeaway

If your skin reactions are causing considerable distress and you're able to, Dr. Rabach suggest exploring tests to identify any particular allergens, for example a patch test with a dermatologist and/or a food allergy test with an allergist.

Short of taking a food sensitivity exam, pinpointing the foods that could be causing your skin to break out requires you to be mindful about what you're eating and how your skin reacts in the days that follow. "When I have a client who does not have access to a food sensitivity exam, I have them write a food diary," says Banayan. She suggests taking a selfie every morning and recording everything you eat throughout the day in a food log. You will then be able to refer to it when you're breaking out, allowing you to understand possible causes. Various food groups affect those with various skin conditions differently.

Now here are the exact foods that will help balance your hormones.