Emma had already made what she thought was the obvious switch. She gave up regular milk and started buying lactose-free instead. She hoped it would be easier on her digestion and maybe even help her skin.


A few months later, her acne hadn't changed at all.


This is one of the top 10 misconceptions purported from social media I hear in practice. If dairy is contributing to acne, the problem isn't the lactose.

Glass of milk splashing next to stacked chocolate sandwich cookies on a white tray with a milk bottle and striped cloth backdrop.

Lactose is simply the natural sugar found in milk. During the production of lactose-free milk, the lactose is broken down so it's easier to digest, but the milk proteins—casein and whey—remain virtually unchanged. Those proteins are thought to be the main reason dairy can contribute to acne in susceptible individuals.

Research consistently shows that people who consume more dairy, particularly skim milk, tend to have a higher prevalence and severity of acne. While dairy doesn't cause acne in everyone, it appears to be an important trigger for many people who are already acne-prone.

One of the reasons why dairy triggers acne breakouts is that whey and casein stimulate the release of insulin more than you might expect. Higher insulin levels encourage the production of insulin-like growth factor-1 (IGF-1), a hormone that plays an important role in skin biology.


Elevated IGF-1 can:

  • Increase oil (sebum) production
  • Encourage skin cells inside the pore to multiply more quickly, making clogged pores more likely
  • Promote inflammation
  • Increase androgen signalling within the skin, further stimulating the oil glands


Together, these changes create an environment where acne is much more likely to develop.

Woman with blonde hair drinking a large glass of milk against a black background.

Because lactose-free dairy still contains the same proteins, switching to lactose-free milk usually won't reduce acne if dairy proteins are your trigger.


That doesn't necessarily mean everyone with acne needs to eliminate dairy forever. Acne is a complex condition, and dairy is just one potential piece of the puzzle. Some people notice dramatic improvements after removing it, while others see very little change. The key is determining whether dairy is a meaningful trigger for your skin rather than assuming it's helping or harming everyone equally.

Should You Stop Eating Dairy?

Rather than removing dairy indefinitely on your own, it's often more helpful to approach it as a structured experiment. As a naturopathic doctor, I can help you decide whether a dairy elimination is appropriate based on your symptoms, determine how strict you need to be, and recommend nutritious alternatives so you don't unintentionally miss out on important nutrients.


Just as importantly, I can also help you know what to look for. While many people focus only on changes in their skin, improvements may also occur in digestion, energy levels, body composition, and more. Tracking these changes over an appropriate timeframe can help determine whether dairy is truly playing a role in your health, allowing you to make an informed decision instead of avoiding foods unnecessarily.


If you're struggling with persistent acne and aren't sure whether dairy is contributing, you don't have to figure it out alone. Working with a healthcare professional like myself can help you identify which dietary changes are likely to make a meaningful difference—and which ones probably aren't worth the effort.

Watch my free webinar

If you've been wondering whether dairy, hormones, gut health, or another underlying factor is driving your breakouts, my free webinar, "3 Reasons Your Acne Isn't Clearing (That Your Doctor Never Told You)," walks you through the most common root causes of persistent acne and what to do next.