You’ve swapped your cleanser, and you’ve tried slugging. Even gave up hot showers (briefly). So why does your skin still feel like parchment paper halfway through the day? Sure, there’s some literature online that has plenty to say about food and skin, but there’s no real consensus.
Here’s what’s often missing: for some people, dry skin is less about the food itself and more about how your body reacts to it. Subtle food sensitivities or undiagnosed allergies can quietly mess with your skin, no matter how many hydrating serums you layer on.
Let’s break down a few of the sneaky triggers and what should be in your diet instead.
1. Refined Carbs
Refined carbs—think white bread, pastries, crackers, and sugary cereals—don’t just mess with your energy levels. They could also be messing with your skin. When you eat high-glycaemic foods, your blood sugar spikes. That spike triggers an increase in insulin, which in turn ramps up inflammation in the body.
For your skin, that inflammation can mean barrier damage, increased transepidermal water loss, and yes—dryness. If you already have an underlying inflammatory condition like eczema or psoriasis, refined carbs can quietly worsen your symptoms without you even noticing the connection.
2. Sugar
When you consistently consume foods loaded with sugar (we're talking soft drinks, lollies, processed snacks, cakes, sweetened cereals, and even the sneaky sugar in “healthy” granola bars), you're fueling low-grade inflammation that finds its way to your skin.
Studies show that excess sugar intake can increase inflammation which is known to disrupt the skin barrier function. The inflammatory response leads to increased dryness, sensitivity, and in some cases, worsening conditions like eczema and allergic dermatitis.
There’s also the issue of glycation. When sugar circulates at high levels, it can bind to proteins like collagen and elastin in your skin. This process creates what is known as advanced glycation end products (AGEs)—they make skin stiffer, less elastic, and more prone to dryness and irritation over time.
3. Caffeinated Soft Drinks
You might want to reconsider sipping on fizzy caffeinated soft drinks if your skin’s flaring up. First, there’s the sugar. Many soft drinks are loaded with it, spiking insulin levels and driving inflammation—two things your skin does not need more of. But even beyond the sugar hit, the caffeine in these drinks can throw your skin off balance in other ways.
Caffeine from soft drinks is more easily absorbed than in coffee or tea, which overstimulates the nervous system and interferes with sleep cycles. It also promotes dehydration and leads to an increase in the production of stress hormones like cortisol.
To top it off, soft drinks have no nutritional value. Sure they’re refreshing, but they can displace healthier fluids like water or nutrient-rich fruit juices. This means your skin can miss out on all the hydration and essential micronutrients (like vitamin A and vitamin C), essential for healing, barrier repair, and oil regulation.
Undiagnosed Food Allergies May Be The Culprit To Dry Skin
Sometimes, it’s not the food itself that’s causing the allergic reaction, but rather your intolerance to it. Undiagnosed food allergies can trigger inflammation and disrupt the gut-skin connection.
Here are a few common food groups that can trigger dryness:
- Eggs: The immune response to egg proteins can trigger inflammation and aggravate skin conditions like atopic dermatitis. If dryness persists despite topical care, it might be worth speaking with a dietitian or dermatologist about whether removing eggs from your diet could ease your symptoms.
- Citrus-rich fruits: While not a common allergen in the traditional sense, citrus fruits like oranges, lemons, and limes can cause skin irritation in some people—especially when the oils from peels come into contact with the skin. If your dry skin tends to get worse around your hands after handling citrus fruits like oranges or lemons, it might not be a coincidence.
In some cases, allergic reactions can be as mild as persistent dryness or itchiness, but in most cases can include hives, redness, or swelling. In serious instances, they may even lead to anaphylaxis, a potentially life-threatening allergic reaction.
If you suspect certain foods might be contributing to your dry skin, don’t try to diagnose it on your own. Instead, speak with a qualified healthcare provider or dietitian.
What You Should Eat Instead
Focus on meals that include healthy fats, antioxidant-rich fruits and vegetables, and fibre-packed foods that support your gut. Ingredients that promote a healthy microbiome—like those found in fermented foods—may also help calm inflammation and improve your skin’s ability to hold onto moisture.
A study was even concocted on how fermented dairy products could be promising for skin hydration and elasticity. The probiotic found in dairy was linked to improved skin moisture and a stronger skin barrier, likely associated with its impact on immune balance and reducing oxidative stress.
Final Thoughts
What you eat and how your body responds to it can play a much bigger role than you realise when it comes to dry skin. From hidden allergens to sneaky dehydrating culprits in your diet, the connection between food and skin health runs deep.
If you’ve tried every cream and serum without success, it might be time to look inward—literally. Supporting your gut, managing inflammation, and being mindful of potential food triggers could help you unlock healthier, more hydrated skin.
Want to dive deeper? Check out our article:
Do You Have Really Dry Skin? This Might Be The Reason
Keen to explore professional treatments for dry skin?
Explore our top in-clinic options:
- Microdermabrasion: Ideal for sloughing off dead skin and boosting product absorption
- Advanced Facial Treatments: Designed to replenish moisture and revitalise dull, flaky skin
- Cosmetic-Grade Chemical Peels: Gentle exfoliation that supports barrier repair and hydration
- Microneedling (Skin Needling): Helps rebuild moisture retention and skin structure from within
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