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Tiny Bumps On Your Forehead? Get Rid Of Them With These 3 Diet Changes

November 10, 2016

Go tiny bumps all over your forehead? There certain foods in your diet that's most likely causing it. Click through to find out which ones they are, and how to get smooth radiant skin again! |

Get Rid Of Tiny Bumps On Your Forehead With These 3 Diet Changes

Not long ago I wrote an blog article/video about double cleansing to get rid of tiny bumps on your forehead (if you haven’t seen this blog post, click here to check it out!).

Double cleansing with an oil or oil-based cleanser and washcloth has helped A LOT of people completely clear up those tiny raised bumps covering their foreheads, and also smoothing out their skin. (I love double cleansing with oil, and in fact this is my number #1 go-to technique to keep my skin soft, smooth, and bump-free).

But, there are some of you who tried this out and it didn’t get rid of the bumps. Or, it didn’t get rid of it completely.

When I get your emails I’m always nodding my head because I understand the frustration of trying all
sorts of things out, and it feels like nothing works.

The reality is not one thing is going to work for everyone. But, the more options I give you and different things to try, hopefully eventually something will click and work. Also, even though breakouts and acne appear on the surface of your skin, a lot of times the cause is coming from something going on from the inside. No matter what you put on your skin or do to it, nothing will help until you start addressing your health by improving your diet and lifestyle.

So today, I want to go over 3 foods I know for sure cause those tiny bumps on your forehead.

If you’ve got tiny bumps covering your forehead, I recommend cutting out all 3 foods today. RIGHT NOW!

3 Foods Causing Tiny Bumps On Your Forehead

1- Dairy Products

All milk products including: milk, cream, yogurt, cheese, sour cream, coffee creamer, ice cream, frozen yogurt, cream cheese, cottage cheese, powdered milk, condensed milk, canned milk syrup, creamy drinks and deserts, etc.

Dairy products are one of the worst foods for breakouts, adult acne, and skin problems.

The reason why dairy can be so bad for those of you with acne-prone skin is because dairy products can be adversely affecting your body and hormones in a myriad of ways. Some of you might have an allergy or sensitivity to dairy, an inability to digest dairy products properly, or the hormones and carbohydrates found in dairy products might be throwing your own hormones levels off balance – all of which could be the root cause of your skin issues.

With taking dairy out of your diet, it’s important to take everything out, every last drop. This includes the drop of cream you put in your tea or coffee. You must cut all of it out (because for many of you, even just a drop or two of milk can cause severe acne and breakouts – so best to eliminate it completely from your diet).

And this includes organic and raw milk products too. It doesn’t matter if it’s organic or not. All milk products have natural occurring hormones in the milk and possibly a high carbohydrate load that can cause hormone fluctuations causing those bumps on your forehead.

2- Sugars, Sweeteners & Syrups

All foods, sauces, desserts, and snacks made with sweeteners including: sugar, high fructose corn syrup, maple syrup, honey, brown rice syrup, agave nectar, malt syrup, etc. Make sure to read the labels on the foods you’re buying at the grocery store. Many times these items like pasta sauces, bottled salad dressings, ketchup, chilli sauces, chips and snack foods all contain sugar (and sometimes a lot of it!).

When it comes to sugar and those small raised bumps on your forehead, it doesn’t matter if it’s a “healthy dessert” or an “organic sweetener” you bought at the health food store, or processed candy or soda. ALL foods and drinks made with sugars and sweeteners could very well be causing those raised bumps all over your forehead.

The reason for this is sugar causes inflammation in the body, and whenever you eat anything with sugar or sweeteners, it raises your blood sugar which can stimulates your body to overproduce pore clogging oil and sebum. If your body is producing too much oil and sebum, it’s going to clog your pores and cause those raised bumps on your forehead.

When it comes to those tiny bumps on your forehead, what I’ve seen over and over again with my coaching clients that have bumpy foreheads is once they cut the sugar out of their diet and ditch the dairy – their foreheads completely clear up. Out of all foods that cause breakouts, these are the two that directly affect the forehead and cause those raised bumps.

Now, many people ask me what about fruit, should you be cutting out high carb fruits like bananas? My response is always to ask first if you are still eating chocolate, sugary cereals, drinking soda, alcohol, or juice? If you’re still eating processed foods, sugary desserts or drinks, I wouldn’t even worry about the fruit. Start with getting rid of  junk food, high crab drinks like soda, juices, and alcohol, before even worrying about fruit.

But, if you’re already eating a super healthy diet and haven’t touched anything made with sugar, honey, maple syrup, agave nectar, for at least 2-3 months, and your skin is just getting worse – then I would suggest experimenting with reducing quantities of tropical and high glycemic fruits from your diet. Many times it’s reducing portions and quantities of fruit that can make a difference, as opposed to cutting it out completely.

3- Coffee

Most people gasp when I tell them they’ve got to let go of their beloved coffee. But it’s true, coffee is the worst for your skin, and could very well be what’s causing those tiny bumps on your forehead.

In fact, I used to have those tiny bumps myself, and it wasn’t only on my forehead, but I’d also get tiny bumps on my chest, shoulders and upper arms. When I got off coffee, the bumps went away. Over the years I’ve re-visited coffee at different times, and whenever I’d start drinking it again, those horrible bumps would come back. And I’ll be honest, it would take a good 2-4 weeks of being off of coffee for my skin to completely clear up, and get smooth again.

Like sugar, the caffeine in coffee is a stimulant. And therefore, for those of you with tiny bumps on your forehead or have adult acne, it’s stimulating your body to overproduce oil and sebum which is clogging up your pores and causing a bumpy texture on your skin.

Getting off of coffee is worth it, especially for clear, smooth, radiant, youthful skin (I find coffee gives people a very grey, dehydrated complexion. If you want your skin to be vibrant and glow again, definitely ditch the coffee).

For best results (super smooth skin), do this…

If you haven’t seen my blog post & video about my special double cleansing facial cleansing technique to get rid of the bumps on your forehead – do check it out (click here). I find by doing the double cleansing with an oil or oil-based cleanser, plus omitting these 3 foods (dairy, sugar, and coffee) from your diet – you’ll get the best results.

The double cleansing thoroughly cleanses all buildup on the surface of your skin, and the diet changes will reduce the amount of oil and sebum your body is producing. Together, they’ll keep your pores unclogged and your skin healthy, bright, and smooth.

And, if you’re really ready to start fixing up your diet for clear blemish-free skin, you must take The CLEAR SKIN Diet Rules video course. This course will walk you through exactly what you need to take out and add in to your diet for clear gorgeous skin. No more fussing around wondering if you should eat this or that, or always wondering what will work – this course will tell you what you need to do to get results.CLICK HERE to get started now!

If you want clear blemish-free skin, follow these diet rules!

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  • Reply Danielle November 11, 2016 at 4:03 am

    Do you think forehead acne is usually always related to diet?

    • Reply Natasha St. Michael November 11, 2016 at 9:09 am

      Hi Danielle,
      I believe a big part of it can be diet, but for some people there’s other factors causing it as well including a build-up of dead skin cells and product residues blocking pores, allergy to make-up or skincare products, hair care products irritating or clogging pores on the forehead, dirty hats, clothing, pillow cases touching the skin, allergy to a laundry detergent, etc. For some people it’s an internal issue connected to diet, others it’s something they’re putting on their skin or touching their skin that’s causing the issues.

    • Reply Reese August 29, 2017 at 8:08 am

      Hi! Is cetaphil cleanser for oily skin to harsh to use to double cleanse at night?

      • Reply Natasha St. Michael October 18, 2017 at 3:40 pm

        You can use the cetaphil for the second cleanse, but use an oil or oil-based cleanser for the first cleanse.

  • Reply COLETTE November 11, 2016 at 10:02 am

    Hi Natasha,

    I’m not a coffee drinker but I imagine for some this will be a struggle; especially if that coffee is normally taken with cream and sugar!

    Sugar is not my friend. That one I have to watch especially the cakes and muffins 🙁


    • Reply Natasha St. Michael November 16, 2016 at 8:56 am

      Yes the coffee with the cream & sugar is a triple whammy! It’s those food items that you have to watch out for. Another one is ice cream because it has both cream and a lot of added sugar (that’s why so many people get breakouts from it). Once you’re off these foods, you’ll see a massive difference in your skin, it’s definitely worth it!

  • Reply camilla November 11, 2016 at 10:56 pm

    these are the 3 things i eat/drink on a daily basis!!!! ahhhh, it´s going to be so hard. Especially because my boyfriend is obsessed with dairy products and its always always around….

    • Reply Danielle November 11, 2016 at 11:15 pm

      Camilla, I feel like my boyfriend is my downfall too lol! I was doing really well not eating dairy, sugar for awhile and wasn’t having cravings! But with Halloween and everything I started with the chocolate again and am finding it impossible to stop! I think the key is once you’ve cut it out..don’t turn back! Now my skin is definitely paying the price

      • Reply Natasha St. Michael November 16, 2016 at 9:03 am

        Now that you see how your skin is reacting to the halloween sugar, this is a good thing! You get to really see (and experience) the difference when you’re not eating sugar and when you are. I can’t tell you how many times I’ve revisited my breakout foods (ice cream being a big one), and seeing what it does to your face and skin makes it a lot less appealing!

    • Reply Natasha St. Michael November 16, 2016 at 9:00 am

      Hi Camilla,
      I have a suggestion… for right now, choose one of the 3 foods and focus on taking a break just from that food. And, choose the easiest one of the 3! This way it’s less overwhelming, and you’re getting started ( and you’ll get results). I find once you start seeing the benefits and results, you’ll be much more motivated to reduce or give up the other foods as well. Every step counts, you don’t have to do everything perfectly, you just have to get started 🙂

  • Reply Evelyn Braczko November 17, 2016 at 9:55 am

    This has been so frustrating for me because I’ve already eliminated many things from my diet, including the 3 that you listed ( Dairy, Coffee and Sugar) and I still deal with this. I also use the Best Skin Ever cleanser, wash my pillow cases regularly, use natural makeup that never irritated my skin before as well as a natural detergent. It’s been such a difficult journey finding the cause of all these breakouts I continue to have. I’m just trying to stay positive and hope that I’ll get my answers sooner rather than later. I truly believe I can heal this, and when I do, it will be the most rewarding and empowering feeling in the world.

    • Reply Nilima March 7, 2017 at 1:48 am

      U may try drinking two glasses of hot water in the morning and cut off oily foods … It’ll help u

  • Reply Evelyn November 17, 2016 at 9:56 am

    This has been so frustrating for me because I’ve already eliminated many things from my diet, including the 3 that you listed ( Dairy, Coffee and Sugar) and I still deal with this. I also use the Best Skin Ever cleanser, wash my pillow cases regularly, use natural makeup that never irritated my skin before as well as a natural detergent. It’s been such a difficult journey finding the cause of all these breakouts I continue to have. I’m just trying to stay positive and hope that I’ll get my answers sooner rather than later. I truly believe I can heal this, and when I do, it will be the most rewarding and empowering feeling in the world.

    • Reply Natasha St. Michael November 17, 2016 at 5:13 pm

      Hi Evelyn,
      I feel your frustration! Can I ask you, do you regularly eat dried fruit, wine, condiments (including vinegars, bottled sauces, etc.), or nut butters? It may sound a little strange I’m asking you this, but sometimes it’s one food in your diet causing it (and it’s not the obvious one!). For myself, I get those tiny bumps all over my forehead from tahini and large amounts of sesame seeds. It took me a long time to figure out what it’s coming from, but sometimes it’s about looking into what foods you frequently eat, especially store-bought and health food store bought items that are premade, bottled or processed in some way. Keep going 🙂

  • Reply Emily March 11, 2017 at 5:55 am

    I suffer from tiny bumps around my mouth and chin as well as my forehead, do you have any evidence for the advice you have given? i have already cut dairy and that has had no effect

    • Reply Natasha St. Michael March 27, 2017 at 10:21 am

      Hi Emily,
      Yes the advice given works! I’m a certified health coach, and for almost a decade now I’ve worked one-on-one with hundreds of women seeing them transform and heal their skin by improving their diets and omitting acne triggering foods – I know first hand this diet advice works 🙂

  • Reply Lovely March 17, 2017 at 8:34 am

    Do chicken meat or fish meat cause acne? Because everytime I ate those food, tiny bumps and acne appears in my forehead and also my chin. Or maybe because of too much sugar or coffee? do I need to stop eating chickens? And what is the best toner to help clear the acne spots and also prevent the acne from appearing. Hope you could help me. Thanks.

    • Reply Natasha St. Michael March 27, 2017 at 10:30 am

      Hi Lovely,

      I would say the tiny bumps are coming more from sugar and coffee, than chicken and fish (unless you have an allergy to chicken and/or fish, than that can certainly cause raised bumps and rashes). Also make sure when you prepare meat and fish, you aren’t deep frying or breading them because that could contribute to breakouts. Better to steam, poach, bake or grill fish and meats.

      As for a recommended toner – no toner will heal breakouts and prevent pimples. They’ll just help hydrate and sooth your skin. Two toners I really like and recommend are:

      Odacite: Neroli + Rose Hydra-Vitalizing Treatment Mist
      Annmarie Skin Care: Neroli Toning Mist

  • Reply Shaimaa March 31, 2017 at 5:33 am

    Is this only for the forehead? Because I’ve got tiny bumps on my cheeks (they’re not pimples) but can’t get rid of them!

    • Reply Natasha St. Michael April 1, 2017 at 3:28 pm

      Hi Shaimaa,
      Sometimes the tiny bumps on the cheeks comes from a product, makeup, or even makeup brushes you’re using. Do you wear makeup regularly? If so, try to take a break from all makeup for 2 weeks to see if it helps.

  • Reply Shaimaa April 3, 2017 at 4:15 am

    I don’t wear makeup… but all I use are moisturisers such as aveeno and an Olay face wash…

    • Reply Natasha St. Michael May 10, 2017 at 10:45 am

      Hi Shaimaa,

      It could be something in your moisturizer or face wash that could be causing a reaction and those raised bumps on your cheeks. Some people’s skin is sensitive to ingredients such as sodium lauryl sulfate (SLS), mineral oil, fragrance/perfum, etc. which can cause those raised bumps (especially on the cheeks). Perhaps take a break from one or both of these products you are using to see if it helps?

      Also do follow the diet suggestions in this blog post, because it too can help.

      • Reply Shaimaa May 14, 2017 at 3:00 am

        Thank you for answering, it may be the problem because both of the products I am using contain ‘parfum’ which may actually be behind the bumps. Anyways now I am using witch hazel to get rid of them and I hope it works!

        • Reply Natasha St. Michael May 17, 2017 at 2:07 pm

          The parfum could definitely be causing those bumps. I’d also avoid the witch hazel, it can dry out and irritate your skin, making the bumps worse. Less is best!

          • Shaimaa June 13, 2017 at 12:52 am

            It’s been a few weeks now but sadly the bumps are still there. I have been using witch hazel but there are no changes in the bumps. The moisturiser that I normally use: Aveeno is for sensitive skin and does not contain parfum but when I use my bumps get worse eventhough it’s “organic”, I have a feeling it may be the oatmeal. So I’m not sure on what moisturiser I should use because my face is normally not oily nor dry but if I don’t use a moisturiser it tends to get drier. Pls give me some suggestions and also help on how to get rid of the bumps on my cheeks.

          • Natasha St. Michael June 14, 2017 at 4:07 pm

            Hi Shaimaa,
            I wouldn’t use the witch hazel, it’ll dry out your skin and make the bumps worse. Also, the Aveeno moisturizer could be causing issues as well. If you skip the witch hazel, you might not need a moisturizer. And if you do, how about trying 1 drop of grapeseed oil as a moisturizer, that’s a much safer option.

          • Shaimaa June 14, 2017 at 10:43 pm

            Thank you, I’ll use your advice but if I may ask, do you mean a grape seed oil that is specifically for your face or a natural one that I can get in the locals/groceries?

          • Natasha St. Michael July 3, 2017 at 2:14 pm

            Hi Shaimaa,
            Yes you can use grape seed oil from grocery store or health food store. Just make sure it’s 100% pure, cold pressed and preferably organic.

  • Reply Molly August 27, 2017 at 7:53 am

    I saw you say cut out the coffee but i’m a massive tea drinker!! I have a lot of milk and sugar in mine so if I cut that out is tea still okay or does it have the same affects as coffee?

    • Reply Natasha St. Michael October 18, 2017 at 3:34 pm

      Hi Molly,

      Some people have issues with both coffee and tea, others just coffee. I recommend first taking out the milk and sugar for a month and see how your skin responds. If it doesn’t get better, than take the tea completely out.

  • Reply B September 9, 2017 at 1:35 am

    Do you know any foods that are likely to cause these bumps as I eat very little dairy, no caffeine and almost no sugar or syrups, though I do eat a lot of almond butter and hummus and drink abot 5 litres of water a day could these cause them? Also I am currently using a Eucerin dermatoclean refreshing cleansing gel and a eucerin face cream and aloe vera (both for sensitive skin) could these be making the bumps worse?

  • Reply claire October 1, 2017 at 4:17 pm

    does protein shake cause acne? my family says that they drink protein and they don’t have acne because they say it’s good for my overall health. but i’m still have oily skin and bumps on my forehead. but i really dont eat 3 things that you mentioned above. i wash my face with gentle cleanser. i just started to wash my face with honey every morning. what should i do? is it because diet or skincare?

    • Reply Natasha St. Michael October 18, 2017 at 2:58 pm

      Hi Claire,

      Yes, the protein powder could cause acne. The only way you’ll know is doing an experiment by taking a break from it for a month and see how your skin responds. I know a lot of people who get acne from protein powder, it’s not the easiest to digest and the mixture of protein powder and other ingredients makes it really hard on your stomach.

      Also, the tiny bumps on your forehead could be coming from makeup, a sensitivity to skincare products you’re using, or a general build up on your skin. Here’s a blog post of a skincare technique to help get rid of the tiny bumps:

  • Reply Lavanya October 23, 2017 at 6:00 pm

    Really good tips 🙂 I did try staying away from dairy products and sweeteners until I found out that these bumps were really acne and not caused by any food. Now I do not have these irritating bumps at all 😀

  • Reply Paige October 26, 2017 at 11:56 am

    what if i use stevia as a sweetener?

    • Reply Natasha St. Michael October 28, 2017 at 11:49 am

      Hi Paige,
      You can use stevia as sweetener, just make sure it’s the green powdered one. Don’t use the white stevia, and I recommend staying away from the liquid ones because sometimes they add other alcohol sweeteners that can cause digestive issues and mess up your skin.

  • Reply Cara Lee October 30, 2017 at 12:35 pm

    IMO Dermalmd blemish serum excellent for breakout areas, I have used this on my forehead area the past 2 weeks and I am amazed by the results. No drying out either, but it works quickly and is one of the best acne treatments I have ever used in my life, and I have tried dozens of things in the past especially when I was younger. I get rare breakouts now, but most of mine are on the forehead area due to the summer heat and humidity and this thing does an amazing job. It absorbs quickly, does not leave a greasy residue and is all around perfect. Only thing is be careful using this at night, as the Benzoyl can bleach your pillow cases as I have learned from this and other past uses of benzoyl products.

  • Reply cooper November 26, 2017 at 4:29 pm

    Hi there, I’m a 13 yr old boy and have been having trouble with bumps on my forehead for a while. If do not completely cut all things like the occasional cookie or ice-cream, will my skin still be the same if not worse? Because I am going to find it extremely hard, as me being a kid, to cut out these things completely.

    • Reply Natasha St. Michael December 13, 2017 at 4:45 pm

      Because you’re 13, the bumps could be coming from hormones and puberty. I do recommend doing an experiment where you take a break from all dairy and milk products for 1 month to see what happens. If your skin improves, than you know where it’s coming from, if you see no change at all, then you can bring it back into your diet. Try it for one month. Also make sure to eat plenty of green vegetable every day because you need the minerals and calcium for building healthy bones.

  • Reply depressed girl December 9, 2017 at 7:04 pm

    hi there. i have all this tiny little bumps all over my cheeks area and i was thinking bout using tea tree serum. Would that helps ? or is the mario badescu dry cream made specialy to remove tiny bumps would help ? really need your advice . thanks in advance

    • Reply Natasha St. Michael December 13, 2017 at 4:15 pm

      For the tiny bumps, I would avoid spot treatment and essential oil treatments because it will just irritate your skin more. Instead, I would focus on these diet suggestions in this blog post (cause the problem is usually connected to something in your diet), and you can also try double cleansing with an oil-based cleanser which will gently clean and exfoliate the skin to help it heal faster. Here’s a blog article with instructions:

  • Reply Isabel January 9, 2018 at 4:17 pm

    Hello, I have been researching about tiny bumps for a long time I good rid of my acne but I annoyed about the tiny bumps, I am 13 years old and trying not to eat dairy is hard but I try not to, can you give me some good skincare products I should try please.


  • Reply Randi February 12, 2018 at 3:32 pm

    Hi Natasha!
    I am definitely going to give this double cleansing and diet a good try! I drink a diet soda every day though. Is this also something that I need to cut out? There is no sugar in it. My cleanser is an oil based cleansing bar from Trader Joe’s that has coconut oil, jojoba oil, and palm oils with oatmeal and essential oil in it. Is this to strong for the face?

    • Reply Natasha St. Michael February 14, 2018 at 12:39 pm

      Hi Randi,

      I would avoid the diet soda, the artificial sweeteners are really hard on your digestion, and for some people, they get breakouts from it. For the time being, best to avoid soda until your skin clears up.

      As for the cleanser, does it lather? You mentioned it’s a cleansing bar, so I just want to make sure it’s not a soap (if it is a soap or it lathers, don’t use it for double cleansing, it will be to stripping for your skin). Instead, just use a plain oil for double cleansing, like grapeseed oil or jojoba oil.

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