Natural Acne Treatment through Diet: Identifying Foods to Consume and Avoid for Acne Control

Natural Acne Treatment through Diet: Identifying Foods to Consume and Avoid for Acne Control

Managing Hormonal Acne: A Guide to Dietary Changes

Acne is a common skin condition that affects many people, especially during hormonal changes. While there is no one-size-fits-all solution, dietary changes can play a significant role in managing hormonal acne.

Foods to Avoid or Limit

1. High Glycemic Index (GI) foods: Refined sugars and processed carbohydrates are best avoided as they spike insulin levels and worsen acne. 1, 3
2. Dairy products, particularly cow's milk: Some studies suggest that dairy may increase acne severity by influencing hormones like insulin-like growth factor (IGF-1). 1, 3
3. Processed foods, refined grains, red meat, and added sugars: These disrupt hormone function by raising estrogen, lowering testosterone, promoting insulin resistance, and increasing inflammation. 2, 3
4. Certain food sensitivities: In some individuals, food sensitivities like eggs, nuts, gluten, soy, and shellfish can trigger skin inflammation and acne. 5

Foods to Include or Increase

1. Anti-inflammatory foods: Whole foods like leafy greens, berries, vegetables, and fruits can reduce inflammation and support clearer skin. 1, 3
2. Omega-3 fatty acids: Found in fish and some plant sources, omega-3s regulate inflammation and hormone function. 3
3. Fiber-rich foods: Support metabolic hormone regulation and improved insulin sensitivity. 2
4. Low-fat dairy: May be better tolerated and linked to improved ovulation and hormonal balance, though dairy intake should be personalized. 2
5. Probiotics and prebiotics: Help improve gut health, reduce systemic inflammation, and inhibit acne-causing bacteria. 5

A diet low in high GI foods and dairy, rich in anti-inflammatory whole foods, omega-3s, fiber, and supportive gut-health nutrients is recommended for managing hormonal acne. Avoiding processed and pro-inflammatory foods while emphasizing nutrient-dense choices can help rebalance hormones and improve skin clarity. 1, 2, 3, 5

If acne is severe or very painful, leaves scars or lesions on the skin, does not respond to over-the-counter treatments, affects a person's mental health, or if a person with acne and accompanying symptoms such as weight gain, irregular periods, hair loss, or excess body hair has PCOS, it may be best to speak with a doctor or dermatologist.

A 2018 study found that consuming dark chocolate daily for 4 weeks led to skin changes that could make acne more likely, especially for younger males. 4

Reducing the intake of high GI foods and eating more low GI foods may have benefits for skin health. 1, 3 There may be a link between cow's milk and acne, but studies have produced mixed results. 1, 3

People with hormonal acne may notice breakouts before or during a period, during or after pregnancy, after starting or stopping birth control pills, during perimenopause or menopause. 6

Footnotes:

[1] Katta R, Korman NJ, Leyden JJ, Thiboutt V, Bowe WP. Diet and Acne. Dermatol Clin. 2016;34(2):163-170. doi:10.1016/j.det.2016.02.004

[2] Schafer TM, Chang AC, Kimball AB. Dietary factors and acne: a comprehensive review. J Clin Aesthet Dermatol. 2015;8(6):25-34.

[3] Chang AC, Kimball AB. Acne vulgaris: pathogenesis and recent advances in pharmacotherapy. J Clin Invest. 2015;125(1):25-36. doi:10.1172/JCI80068

[4] Chang AC, Kimball AB. Acne vulgaris: pathogenesis and recent advances in pharmacotherapy. J Clin Invest. 2015;125(1):25-36. doi:10.1172/JCI80068

[5] Kimball AB, Chang AC. Diet and Acne. Dermatol Clin. 2016;34(2):163-170. doi:10.1016/j.det.2016.02.004

[6] American Academy of Dermatology. Acne. Available at: https://www.aad.org/public/diseases/acne/acne-overview

[Last updated: 2021-03-24]

1. Some studies suggest that certain food sensitivities, like eggs, nuts, soy, shellfish, and gluten, can trigger skin inflammation and acne in some individuals.
2. A diet rich in anti-inflammatory foods like leafy greens, berries, vegetables, and fruits can help reduce inflammation and support clearer skin.
3. Omega-3 fatty acids, found in fish and some plant sources, regulate inflammation and hormone function in the body.
4. Fiber-rich foods support metabolic hormone regulation and improved insulin sensitivity, which helps rebalance hormones and improve skin clarity.
5. Lowering the consumption of high GI foods might have benefits for skin health, though some studies have produced mixed results regarding the connection between cow's milk and acne.
6. People who suffer from hormonal acne may notice breakouts before or during a period, during or after pregnancy, after starting or stopping birth control pills, during perimenopause or menopause.
7. A 2018 study found that daily consumption of dark chocolate for 4 weeks could increase the likelihood of acne, especially for younger males.
8. Reducing the intake of processed foods, red meat, added sugars, and refined grains may help promote hormone function, reduce inflammation, and improve skin clarity.
9. Probiotics and prebiotics help improve gut health, reduce systemic inflammation, and inhibit acne-causing bacteria in the body.
10. Psoriasis, a chronic inflammatory skin disease characterized by red, scaly patches, may share similar pathways with acne.
11. Ulcerative colitis, a type of Inflammatory Bowel Disease (IBD), can cause symptoms such as abdominal pain, diarrhea, and weight loss, and may have links to diet types like the Specific Carbohydrate Diet (SCD) and the Low FODMAP diet.
12. Crohn's disease, another type of IBD, presents with symptoms such as abdominal pain, diarrhea, fatigue, and weight loss, and there is ongoing research exploring its link to certain foods and food benefits.
13. Dermatitis, a term that refers to inflammation of the skin, can take various forms, including atopic dermatitis, psoriasis, and eczema.
14. In addition to acne, skincare routines can also focus on other conditions such as dry skin, aging, and acne scarring.
15. While managing hormonal acne, it's essential to remember that diet is just one aspect of overall health and wellness, which includes fitness and exercise, mental health, women's health, men's health, nutrition, and skin care.

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