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3 Diet Changes To Get Rid Of Tiny Bumps On Your Forehead


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 yet, 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!

Diet for getting rid of tiny bumps on your forehead.

3 Foods Causing Tiny Bumps On Your Forehead

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.

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.


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…

Check out my blog post & video about my special double cleansing facial cleansing technique to get rid of the bumps on your forehead. 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.

About the Author
Hi, I’m Natasha St. Michael, Founder of Inspire Beauty. I’m also a Certified Holistic Health Coach and Natural Health Educator accredited by the Institute For Integrative Nutrition. I’m obsessed with skin care and self-care. I’m 47 years old, struggled with adult acne until I was 30, and now I’m all about preserving the youthfulness of my skin (and sharing all my tips and tricks). If you have a question about a product or need a recommendation, feel free to contact me anytime.


This blog is for information purposes only. The content is not intended as medical advice, diagnosis, or treatment. Should you have a medical or dermatological problem, please consult with your physician. None of the information or recommendations on this website should be interpreted as medical advice.

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57 Responses

    1. 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.

  1. 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 🙁


    1. 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!

  2. 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….

    1. 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

    2. Danielle,
      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!

    3. 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 🙂

  3. 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.

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

  4. 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.

    1. 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 🙂

  5. 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

    1. 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 🙂

  6. 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.

    1. 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

  7. 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!

    1. 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.

    1. 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.

    2. 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!

    3. 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!

    4. 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.

    5. 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.

    6. 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?

  8. 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?

    1. 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.

  9. 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?

    1. 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: https://www.inspirebeautyshop.com/got-tiny-bumps-all-over-your-forehead-do-this/

  10. 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 😀

    1. 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.

  11. 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.

    1. 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.

  12. 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

    1. 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:https://www.inspirebeautyshop.com/got-tiny-bumps-all-over-your-forehead-do-this/

  13. 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.


  14. 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?

    1. 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.

  15. Hi Natasha,

    Instead of using sunflower seed oil for the oil cleansing method, I have been cleansing with Manuka honey (at night if I am wearing makeup) and then following up with natural aloe vera gel and sunflower seed oil as a moisturizer. I use the aloe and sunflower oil to moisturize my face day and night. In the morning, I rinse my face with lukewarm water. All of a sudden, I started to get these tiny, flesh-colored bumps just on my forehead and a little on my temples!

    I am at a loss of what I should do to get rid of these bumps because in the past, I have tried the oil cleansing method with hemp seed oil and sunflower seed oil but it made my skin even worse! I’m guessing it was because of the hot water and constant tugging at my face from the wash cloth. I know Manuka honey is very acidic and I have dry, acne-prone skin. Should I stop using all skincare products for 30 days just to focus on healing myself from the inside? I am a healthy vegan and am going to a naturopath for hormonal breakouts. What should I use instead of Manuka honey to get rid of these stubborn bumps? I am scared if I go back to the oil cleansing method or use the Manuka honey again I am going to get more of these bumps!

    Anything would help. Thank you so much.

    1. Hi Romy,
      You mentioned that you use manuka honey to wash your face at night when you’ve worn makeup. The honey won’t remove makeup completely, I wonder if that could be contributing to the problem?

      I do agree with you to take a break from everything you are using (if you keep switching things and trying new stuff too often, that too can throw your skin off balance). I would try and simplify your skincare routine as much as possible, and focus on your diet. Reducing carbohydrates (even healthy carbs), is key at getting rid of the bumps.

  16. Hi Natasha, do you recommend moisturizing after the double cleansing? if so, should I use jojoba oil of coconut oil?

  17. Hi Natasha, do you recommend moisturizing after double cleansing? if so, should I use jojoba oil or coconut oil?, I also get back acne, is there a oil base soap or body wash that you recommend?


    1. Hi Mindy,
      If you need to use a moisturizer after double cleansing, you can use a few drops of oil like jojoba oil or grapeseed oil. I wouldn’t use coconut oil, for many people it gives them breakouts.
      For back acne, I find that can be an internal issue, and connected to diet. Here is a blog post to check out with some tips and suggestions: https://www.inspirebeautyshop.com/get-rid-back-acne-plus-free-checklist-resource-guide/ As for body soap, use a gentle soap (or maybe even a cleansing gel which can be less drying and stripping). Make sure if you do use a soap, don’t use one that has coconut oil.

  18. Hlw mam how can i prevent my small bumps which are in my forhead or in my face. I cant controll it anymore plzz help me. Can can i get rid in 2-3 week. Many bumps are in my forehead.so i cant go away.i m v sad for it. Plzz tell me soution.
    Or mam in ur acne email course, in step 1 is the mint leave for male. Bcz i am a male person. So can i do it. Plzz mam tell the solution.

  19. My skin is dry skin…. so which face cleancer and moisturizer do i use…. i tried many products such as pappaya face wash, coconut brightening creame as moisturizer, face mask of liqourice, pappaya, charcol… and a toner of pomegranate….kumkumadi night serum… under eye serum of cucumber and lemon… when i notice the bump i stopped trying all this products…. only pappaya face wash is used… and i google i found that…. water mixed with mint and basil leaves is good remedy but no use then i tried lemon mixed with honey on my face, no use finally i tried crushed sugar mixed with apple cider vinegar and honey… again no use…. what i need to do….

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