Hormonal Acne Foods: What to Eat & What to Avoid

Hormonal acne affects both teenagers and adults during hormonal fluctuations in the body. The good news is diet can help bring hormones back to balance. To make things a little easier, here are 5 top foods to eat and avoid to improve hormonal acne.

Dietary changes can make a huge difference in hormonal acne for many people. While decreasing inflammatory foods can help reduce breakouts, increasing fiber-rich foods and phytoestrogen-rich foods can help improve hormonal acne.

Hormonal Acne Foods to Eat & Avoid

Foods to Eat for Hormonal Acne

High-Fiber Foods

Eating a high-fiber diet, including beans, lentils, vegetables, fruit, and whole grains can help reduce hormonal acne by lowering testosterone and androgen levels. (1, 2) In addition, fiber helps balance the gut microbiome and regularity which is important, because constipation can lead to the reabsorption of excess estrogen from the gut back into your bloodstream.

Magnesium-Rich Foods

Magnesium is a critical nutrient for hormone balance, as stress is known to deplete magnesium levels in the body. Dark leafy greens are an excellent source of magnesium. Aim to consume at least 2-3 cups daily.  Other good sources of magnesium include sunflower seeds, pumpkin seeds, almonds, cashews, dark chocolate, avocado, and beans.

Omega-3 Rich Foods

Research shows that adequate omega-3 can help to reduce PMS symptoms, including acne. Consume 1-2 tablespoons of ground flaxseed or chia seed daily, and consume omega-3 rich seafood like wild salmon, anchovies, and mackerel weekly. Wild salmon is full of omega-3 fatty acids which lower inflammation in your body which helps keep acne away. They also help lower the amount of a protein your body makes, called IGF-1, that is linked to acne. (4, 5)

Phytoestrogen-Rich Foods

Chickpeas, flaxseed, organic soy, and lentils are essential to a hormonal acne diet as they contain phytoestrogens. Phytoestrogens help balance testosterone as they stimulate the production of a substance called sex hormone-binding globulin (SHBG), which binds testosterone and prevents excess levels from circulating in the blood.

Healthy Fats

Consuming healthy fats are essential for hormone production and maintaining proper hormone function. Olive oil, avocado oil, avocado, nuts, and seeds are all examples of healthy fats that support hormone balance.

Foods to Avoid for Hormonal Acne

High-Glycemic Foods

High-glycemic foods are typically anything white, such as sugar, white flour, white bread, white rice, baked goods, pasta, cereal, and pretzels. Eating high-glycemic foods can result in insulin spikes (7) which increases inflammation in the body and triggers the oil glands to produce more oil, increasing your risks of acne.

Unhealthy Fats

Vegetable oils are one of the top foods to avoid for acne as they are a source of unhealthy fats. Examples include corn, sunflower, safflower, soy, grapeseed, cottonseed, and vegetable oil. They are rich in omega-6 fats which may push the body into an inflammatory state and exacerbate acne. (8, 9)

Caffeine

Caffeine stimulates stress hormones and insulin (10, 11), which can increase testosterone production and worsen hormone-induced breakouts. While some people can handle caffeine, others cannot. So, try cutting it out a few months to see how it affects your skin. 

Animal Protein

Be mindful of how much animal protein you consume in the form of red meat, poultry, fish, and dairy. This is because animal protein is high in the growth hormone, IGF-1 which is associated with higher inflammatory markers (12, 13). This increases sebum production and cell turnover, and the risk of acne. In addition, excessive animal protein stimulates other hormone production, resulting in acne. 

That said, you don’t need to completely avoid meat or animal products. Simply consume high-quality, grass-fed, pasture-raised animal products in moderation. Check out this post to know more about the link between meat and acne.

Alcohol

Alcohol can put a damper on clear, glowing skin in a number of ways. But when it comes to hormonal acne, studies show alcohol consumption can increase testosterone levels in women, which is associated with an increased risk of acne. (14)

Clear Skin Meal Plan

If you struggle with hormone-related acne and have attempted other skincare methods but have not seen results, check out my Clear Skin Plan to help you understand what is triggering your type of acne and provide you with solutions to treat the root cause. In the meantime, start incorporating some of these foods to give you a head start.