Will a diet devoid of dairy help your skin?

We ask a few experts whether ditching dairy products can actually lead to clearer skin

Growing up, many of us were only exposed to the advantages of dairy–we were frequently told that a tall, warm glass of milk is the ultimate source of comfort and the secret to a good night’s sleep. Of late, however, the information that surrounds us isn’t quite the same. People everywhere are becoming acutely aware that milk, for some, can be difficult to digest (the growing number of dairy-free dishes that now dot menus across the globe stand as proof). In addition to this, it’s not uncommon to hear that ditching dairy can lead to better, blemish-free skin. But when it comes to the latter, the evidence isn’t as easy to find. To learn more, we reached out to a few experts including dermatologists and nutritionists and asked them if deleting dairy from our diets can bring us any closer to clearer skin.  

Tricky territory 

According to dermatologist Madhuri Agarwal, founder and medical director of Yavana Aesthetics Clinic, the answer to whether dairy has a negative impact on our skin isn’t quite straightforward. “There are anecdotal reports which show that dairy triggers breakouts and skin rashes but there are no large-scale studies that identify a definite link. Skin disorders are usually multifactorial conditions and require a multi-pronged approach. However, milk does contain casein and whey protein which can, in some cases, trigger a hormonal imbalance and lead to acne,” says Agarwal, highlighting that while there’s no conclusive proof about the consumption of dairy harming our skin health, milk has certain components which can make it the potential cause of acne flare-ups, in particular. 

Nutritionist and wellbeing consultant Minacshi Pettukola elaborates on the correlation between dairy and adult acne. “Certain enzymes are stimulated when dairy is consumed and these enzymes, when activated, can lead to the increase of androgens in the body, especially for women. This, in turn, stimulates the sebaceous glands which can then cause acne,” she says. 

The tricky part is that this isn’t how it always plays out for everyone. Everything from one’s gender to gut health can influence how their skin responds to dairy. “It depends on your hormones, and your ability to digest certain proteins, carbohydrates and sugars. Personally, I haven’t consumed milk and cheese for several years because it doesn’t suit me but my husband has all kinds of dairy and his skin isn’t affected by it,” adds Pettukola, explaining that the effect on each individual can vary vastly.  

Looking for a link 

How then do you diagnose that dairy is behind your skin troubles? The most obvious option is an allergy test but a common problem with the testing techniques available to us today is that their results can often include false positives which leads to even more confusion. In some cases–especially those that aren’t extreme–there are several other methods that make for simpler starting points. “You can eliminate dairy-containing food groups from your diet and see if that’s helping the skin in any manner. Alternatively, you can also maintain a regular food log to see which dairy products cause skin issues as it can be difficult to recall past food intake,” says Agarwal. Aanchal Panth, a dermatologist based out of Surat, recommends an alternate approach which involves observing the efficacy of medicines targeted at treating acne. “If you have been taking medication for acne but it hasn’t been improving then you may want to look into your dietary habits,” she says. 

The process of elimination 

Those who strongly suspect that dairy triggers their breakouts often wonder whether elimination is the only way forward or whether small doses of dairy can still be incorporated in their diet. This decision, says Pattukola, depends on the severity of the reaction. “Having it every now and then in small quantities is usually fine unless you have very severe effects from consuming even a little bit. It’s just like anything else. You know that junk food is not good for you but having it here and there in moderation is not going to impact you as badly,” she says. Agarwal is of a similar school of thought. Making minor modifications instead of embracing extremes and being clever about the kind of dairy you’re cutting out is a more sustainable strategy. 

“In case there is a suspicion of dairy causing skin issues, you can switch to alternatives like almond milk or reduce the intake of regular milk. For example, you can take small quantities of milk in your daytime tea. Also, fermented dairy products such as yoghurt can still be had, they are good for your skin and your health,” she says. For those who are braver, another option is to do away with dairy entirely while the problem at hand is being addressed and strategically re-introduce it in tiny amounts when things start to look up. “I usually suggest completely eliminating dairy for one month until the effects of acne medications set in. Then it can be re-introduced in moderation, which is typically less than twice a week,” says Panth. 

Double trouble 

A discussion about the link between dairy and our skin can bring forth a lot of contrasting opinions but there’s one aspect of the conversation that doesn’t warrant much debate–dairy, when coupled with certain other items, can be more harmful for the skin than when it’s consumed on its own. For example, a dairy-rich dessert, which contains not just milk but also other acne-aggravating ingredients such as sugar, should be avoided by someone who is battling a breakout. “Milk with other processed foods especially those that have a high sugar content can be more harmful. This is because the combination of these foods can escalate insulin levels, leading to more inflammation and therefore skin issues like acne or allergies,” concludes Agarwal, leaving us with the learning that, when it comes to our skin, it might be important to watch not just our consumption of dairy but also what we choose to pair it with.

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