Hormonal Acne Meals: Foods that help you eat and manage breakouts

Have you ever wondered why breakouts continue to appear, especially at certain times of the month? It could be hormonal acne. Unlike normal acne, hormonal acne is associated with internal imbalances, primarily hormonal fluctuations such as androgens, which can lead to excessive oil production, clogged pores and inflammation. Stress, adolescence, polycystic ovarian syndrome (PCOS), poor sleep, and certain medications can also cause it, but one major factor that is often overlooked is diet. What you eat can reduce acne or fuel breakout. So today, let’s talk about the best foods to eat for clear skin and what to avoid to help reduce acne.

People with hormonal acne often notice many breakouts at certain times, such as:

• Before or during the period
• During or after pregnancy
• After starting or stopping contraceptives
• Menopause or during menopause

It’s not always easy to know whether acne is caused by hormones, but the timing of flare-ups can help you understand that.

Hormonal Acne: Foods to Avoid

Some of the best foods to manage hormonal acne are:

1. High-fiber foods

High-fiber foods play an important role in supporting clear skin and reducing acne by improving intestinal health, regulating hormones, and minimizing insulin spikes. A fiber-rich diet can help flush out toxins and balance blood sugar levels. Both can affect acne. Green leafy vegetables, cruciferous vegetables, skin-bearing fruits, whole grains are excellent sources that also offer anti-inflammatory benefits. To naturally increase your fiber intake, include:

• Fruits such as berries, grapefruit, oranges, apples, cherry, bananas, pears, grapes, peaches and more.
• Vegetables such as broccoli, spinach, kale, pepper, zucchini, cauliflower, carrots and beets.
• Whole-grain and starchy vegetables such as sweet potatoes, quinoa, butternut squash, farro, brown rice, oats, and buckwheat.

2. Healthy fat

Healthy fats like omega-3 fatty acids have powerful anti-inflammatory effects that help heal the skin of acne, suggesting research published in life. Vegetarian options for healthy fats include olive oil, avocado, nut butter, coconut oil, nuts and seeds, especially flaxseed, chia seeds, and walnuts. Non-vegetarian dieters can benefit from consuming fatty fish such as eggs, salmon and sardines.

3. Hypoglycemic index food

In general, a hypoglycemic diet is popular among people with diabetes for maintaining blood glucose levels. However, controlling fluctuating glucose levels can relieve acne symptoms. Eating hypoglycemic foods made with complex carbohydrates will not cause a sudden increase in blood sugar levels. Instead, they help to lower insulin levels, which reduces androgenic hormone activity. Choose complex carbohydrates like oats, brown rice, quinoa, legumes, fruits (berry, apple, banana), nuts, seeds and sweet potatoes over simpler carbohydrates to reduce the risk of acne and breakout.

4. Probiotics and fermented foods

Probiotics are beneficial bacteria that support gut health, which plays an important role in managing acne-like skin conditions. Fermented foods are the natural source of probiotics and help maintain a healthy balance of the gut microbiota. A study published in a critical review of Food Science and Nutrition found that probiotics can reduce skin inflammation and other acne symptoms. It also supports the balance of digestion and hormones, which are important factors in hormonal acne.

Include these probiotic-rich foods in your diet – yogurt, buttermilk, idri, dosa, dokura, pickles, paneer, kimchi, kefir, sauerkraut. These foods can naturally support clear, healthy skin.

5. Zinc and Vitamin A and e

Including these nutrient-rich foods in your diet can reduce the risk of acne breakout.

• Zinc is beneficial in controlling excess oil production and reducing inflammation, both of which help in managing hormonal acne. It is commonly found in foods such as pumpkin seeds, chickpeas and cashews.
• Vitamins A and E are also essential for skin health. Vitamin A supports skin repair, reduces inflammation, and is rich in vegetables such as carrots and spinach.
• Known for its antioxidant properties, Vitamin E helps protect and nourish the skin, and almonds are one of its best sources.

Additional skin-friendly foods that may help reduce hormonal acne include:

• Legume plants such as chickpeas, black beans, lentils and kidneys are rich in fiber and nutrients.
• Anti-inflammatory herbs and spices like turmeric, cinnamon, black pepper, parsley, garlic, ginger, and cayenne help to reduce inflammation.
• High-quality protein sources such as salmon, tofu, chicken, turkey, eggs, shellfish, etc. for skin repair and regeneration.
• Tomatoes are rich in antioxidants like lycopene.
• Plant-based dairy alternatives such as cashew milk, almond milk, coconut milk, and coconut yogurt can help reduce the potential triggers of acne.
• Unsweetened drinks such as water, sparkling water, green tea, hibiscus tea, and lemon water can help maintain skin hydration.

The worst food for hormonal acne

The following foods that can worsen hormonal acne include:

1. High glycemic index and refined foods

These foods, such as sweets, white bread, sugar-like cereals, cakes, candies, and soft drinks, can rapidly raise blood sugar levels, leading to insulin spikes and hormonal imbalances. These variations may contribute to acne flare-up.

2. Dairy products

Dairy products can also affect the skin as they disrupt the balance of hormones, especially from sources that cause unnaturally increasing milk yield. A 2018 review published in the Journal of the European Academy of Sermatology and Venereology found that individuals who drink milk were 16% more likely to develop acne. Choosing plant-based alternatives such as almonds and oat milk is a better option.

4. Extra sugar and sugar-like drinks

Extra sugar and sugar drinks are highly inflammatory and can worsen hormonal acne by destroying the hormonal balance. A study published in the Journal of the American Medical Association’s Dermatology reviewed this link and highlighted the benefits of reducing added sugar and sweetened drinks. Therefore, make sure that sweets, sweet soda and excess sugar are not added to the packaged food.

Read again: How does sugar affect your skin? Five Side Effects

5. Alcohol and excessive caffeine

If consumed in excess, alcohol and caffeine can overburden the liver, which can interfere with hormone metabolism. Not only this, it can also disrupt the digestive system. This can have a negative effect on the skin.

6. Highly Processed Food

These foods, such as fast food, frozen meals, chips, and sugar-like snacks, are low in nutrients and can contribute to acne. Prioritize all unprocessed foods for healthier skin.

Women should avoid these foods and try to include only healthy foods in their diet to manage hormonal acne!