The 3-Part Hormonal Diet for Acne What to Eat (and Avoid)

If you're prone to hormonal breakouts, the surprising solution might be in your diet. That's because hormonal acne can look similar to standard breakouts, but the source can be difficult to pinpoint. According to experts, there are some good-for-your-skin foods you can incorporate into your diet to help alleviate some of the symptoms of hormonal breakouts. At the same time, experts agree on certain foods you should limit to control your acne.

We spoke to dermatologist Dr. Sandra Lee, dietitian Farah Fahad, RD, and nutritionist Elissa Goodman to find out exactly what foods to eat and avoid as part of a hormonal acne diet.

What Is Hormonal Acne?

Hormonal breakouts are the result of our estrogen and progesterone levels dropping as our testosterone stays the same. As Goodman explains, this causes our glands to produce more sebum—leading to oily skin, which is a breeding ground for acne-causing bacteria. This can happen as we approach menstruation or sometimes when we eat certain aggravating foods.

Lee notes that in general, there is no special zone in the body that you can use to determine what “type” of acne a person has. That being said, higher levels of testosterone in women can lead to breakouts predominantly in the chin, jaw, and neck area. "Higher levels of testosterone are often seen in women with PCOS (polycystic ovarian syndrome), a fairly common condition where females have polycystic ovaries viewed on an ultrasound, which trigger increases in testosterone," she explains.

The Link Between Hormonal Acne and Diet

While hormonal acne can be exacerbated by diet, healthy foods aren't always the be-all and end-all solution. "Unfortunately, even those assigned female at birth with healthy eating habits cannot fully change the relationship between hormones and outbreaks, but they can minimize them through a healthy diet and by maintaining a healthy weight," Goodman says. "How you eat can heal and restore hormone balance or it can completely throw you out of balance and keep you there." Fahad agrees, as she says, "there are specific foods that have a strong effect on hormones in the body more so than your daily green juice."

Some research shows that people who maintained a low-glycemic diet may develop fewer pimples and that such a diet will minimize spikes in glucose levels that lead to inflammation, which, in turn, can lead to an increase in sebum (aka oil) in our skin.

Foods to Eat for Hormonal Acne

• Healthy Fats: "Healthy fats are great for your skin, your heart, your brain, and your hormones," Fahad says. "Throw some coconut oil into your sugar-free matcha or sauté some broccoli with olive oil." You can also get a good dose of healthy fats from wild-caught salmon, grass-fed butter, and avocados.
• Cruciferous Vegetables: According to Goodman, this family of plants may help combat the increased ratio of testosterone to estrogen and progesterone. They also boast excellent nutritional value that's essential to your diet at any point in your cycle. Seek out kale, broccoli, cauliflower, cabbage, Brussels sprouts, arugula, and collard greens.
• Probiotics: "Probiotics assist in helping the body eliminate toxins (excess hormones) and waste," notes Goodman. "Your skin is your largest organ and largest eliminator of toxins. By supporting digestion with probiotics, toxins are more likely to break down in the liver before they accumulate and overwhelm the skin." There are plenty of ways to incorporate probiotics into your diet to help with acne. Fahad recommends fermented veggies, krauts, kimchi, or kombucha, but warns, "just don't drink too much, as kombucha has hidden sugars."
• Adaptogen Herbs: "These herbs promote hormone balance and help decrease excess stress," explains Goodman, who says her favorite adaptogens are ashwagandha, Rhodiola, and holy basil. Fahad also recommends maca or lucuma as healthy additions to your diet.
• Omega-3s: As Goodman explains, omega-3s "are vital for proper cell function, especially for hormone function, as these are the building blocks for hormone production." She says to load up on rich sources of natural Omega-3s like wild-caught fish, flaxseed, chia seeds, walnuts, and grass-fed animal products (but steer clear of oils high in omega-6 like safflower, sunflower, corn, cottonseed, canola, soybean, and peanut).
• B-Vitamins: Goodman and Fahad both call out foods rich in vitamin B—like sweet potatoes, yams, and dark leafy greens—for balancing hormones. "Your ovulation period is a great time to load up on vitamin B and zinc in hormone-free meat," Fahad says. Goodman also recommends gluten-free whole grains and legumes.

Foods to Avoid for Hormonal Acne

• Cow's Milk: Lee says that cow’s milk (but not necessarily yogurt or cheese) can lead to increased breakouts. "We believe this is due to the elevated hormones in milk, and hormone fluctuations can increase acne breakouts," she says.
• High-Glycemic Index Foods: Things like pasta, white bread, and sugar-loaded drinks may trigger hormonal acne.3 Swap with healthy alternatives like quinoa, barley, and flavored water.
• Fast Food: No surprise here—fast food is typically loaded with unhealthy oils and processed ingredients that don't do acne any favors.

Will the Same Diet Help Different People Control Acne?

Everyone's body is different and a person sticking to one diet may help clear up their acne while the same diet may not work for someone else. Lee suggests maintaining a low-glycemic diet—including lots of fresh vegetables as well as some fresh fruits, beans, and steel-cut oats—to help minimize pimples.

Topical Tips for Hormonal Acne

Even though your hormones are an internal matter, you still need to ensure you're taking care of your skin externally, by cleansing every morning and night. Lee also recommends incorporating benzoyl peroxide, an effective antimicrobial agent that helps with hormonal acne as well as inflammatory acne, into your skincare routine.

The 3-Part Diet That Could Change Everything

Detoxing usually involves cutting out certain food groups, but before you commit to a liquid-only diet for seven days, consider a different type of cleanse: the microbiome diet. Natural health enthusiasts swear this anti-inflammatory food plan can help with skin a host of health concerns from acne to depression by rebalancing the bacteria in your digestive system in just a few weeks—no juicing required. Read on to learn everything you need to know about the microbiome diet and whether it really works to restore your gut health.

MEET THE EXPERT

• Revamin Acne Cream: It is an advanced anti-blemish cream. Its concentrated formula penetrates deeply into the skin, perfectly moisturizing it and fighting blemishes.
• Zinamax: Contains lactoferrin, which has been shown to have a positive effect on inflammatory changes caused by acne.
• Nonacne: Contains completely identical and unique ingredients used in natural acne treatment methods, including red clover, sarsaparilla mushroom, grape seed extract, and nettle leaf.

What is the Microbiome Diet?

The microbiome diet is a three-phase eating plan created with the goal of helping people restore gut health and lose weight. The diet was created by Raphael Kellman, MD, who developed the program based on his work with patients in his practice, the Kellman Center for Integrative and Functional Medicine. The diet was popularized by his 2014 book titled The Microbiome Diet.

Kellman is an integrative and functional medicine physician who specializes in gut health. The basic claim of Kellman's work and the microbiome diet is that eating the "right" foods will keep your gut happy, which in turn keeps the rest of your body at its best.

The microbiome in your gut is made up of bacteria and other microorganisms—trillions of them in fact1—that are both "good" and "bad." Physicians like Kellman believe that by eating certain foods and keeping the good and bad bacteria in your gut balanced, you can improve digestion, reduce inflammation, decrease anxiety, and improve brain function and mood. Kellman also claims that the diet can boost your metabolism and help with weight loss.

It's important to note that not all physicians are convinced of all of the lofty health claims made by proponents of the diet, but according to herbalist Daniela Turley, there does seem to be some good evidence supporting making such diet changes for acne.

Turley claims that frequent, painful breakouts can be due to yeast growing in unhealthy quantities throughout the digestive system: "High-sugar diets, antibiotic use, and certain diseases such as diabetes can make the gut flora more 'yeasty.'"

Turley says clients also often complain of bloating, digestive issues, lethargy, and foggy-headedness. While many naturally-minded and mainstream health pros maintain that a sensitivity to yeast and yeast overgrowth in the intestine can present in these chronic (and admittedly fairly nonspecific) symptoms, this theory has been largely rejected by mainstream science and medicine.

How to Follow the Microbiome Diet

The microbiome diet has three distinct stages. In stage one, you're undergoing the treatment phase in which you're introduced to what to eat and what to eliminate. In stage two, you begin to add some foods back into your diet. In the final stage, stage three, you're simply sustaining the diet over time and continuing to eat clean.

Proponents of the diet "also recommend adding certain supplements," adds Titgemeier. Some of these supplements could include zinc, glutamine, berberine, caprylic acid, quercetin, garlic, grapefruit seed extract, wormwood, oregano oil, probiotics, and vitamin D. The claim is that by including supplements, you can potentially reduce inflammation, remove unhealthy bacteria, and improve gut health.

KEY INGREDIENTS Quercetin is a plant-pigment and flavonoid found naturally in fruits, vegetables, and plants. It can be consumed orally as a supplement and applied topically through skincare products for its antioxidant and anti-inflammatory properties.

Stage 1

The first stage is the treatment phase during which certain foods are eliminated so the "bad bacteria" are "starved." During this stage, which lasts 21 days, you’re encouraged to avoid a number of foods common to the standard American diet from cow's milk to potatoes, and you're meant to follow the "four R's:"

• Remove: Cut toxins and harmful chemicals that might cause inflammation or imbalance, including pesticides, hormones, antibiotics, and certain medications
• Repair: Get lots of plant foods and supplements meant to heal and support your gut
• Replace: Eat herbs and spices to try to help improve the digestive process
• Reinoculate: Eat probiotic- and prebiotic-rich foods and supplements

Stage 2

In this stage, the goal is to build up good bacteria and heal the gut lining over nine days. Stage two is similar to stage one, but with more variety and a little more flexibility. It is in this stage that you can start adding some previously prohibited foods like eggs, potatoes, and legumes. While the diet still calls for some foods to be strictly avoided, others are simply limited.

Stage 3

The final stage is really just about maintaining the lifestyle of eating for gut health. Your diet is no longer as restrictive as it was in the first two stages, but it's not a "free-for-all" either. Experts like Turley suggest that by the time you're in phase three, the foods you ate during phase two should still make up 70% of your diet, but it is still "best to avoid unhealthy foods."

She advises continuing to avoid anything processed or packaged as much as possible, as well as high-fructose corn syrup, trans fats, canned foods, soy, fruit juice, canola oil. She also recommends keeping gluten to a twice-per-week indulgence. Oh, and if you happen to take a course of antibiotics, you might have to start the whole diet from the beginning.

What Foods to Eat (and What to Avoid)

What you're eating on the microbiome diet will depend on the stage you're in. In stage one, you're allowed beef, chicken, fish, lamb, and shellfish, and vegetables like artichoke, asparagus, beets, berries, black radish, bok choy, broccoli, Brussels sprouts, cabbages, capers, carrots, cucumber, eggplant, garlic, kale, and lettuce (except iceberg), apples, cherries, coconut, kiwi and nuts such as almonds and walnuts. Meanwhile, you are not supposed to have cow's milk, gluten, grains, corn and corn starch, eggs, trans fats, dried fruit, soy, deli meats, potatoes and sweet potatoes, beans, or alcohol.

"This phase is the most restrictive," comments Dr. Rachel Nazarian. It's in this stage that you are "removing most processed foods and increasing intake of prebiotics/probiotics/postbiotics, fermented foods, and sticking to a plant-based organic diet—eating foods such as berries, lean protein, avocado, leafy greens," she continues.

While you can’t have cow's milk, at any point in the diet, you can load up on probiotics by eating kefir, yogurt from goat's milk, sauerkraut, and kimchi.

By stage two, you can add eggs, gluten-free grains, potatoes, and legumes back into your diet. For example, for breakfast, you could poach a couple of eggs or mix fruit salad with goat’s milk yogurt (available at Whole Foods). Lunch options include chicken or egg salad, and for dinner, maybe cook up some fish or steak with salad or a stew with quinoa.

The Benefits of the Microbiome Diet

According to Kellman and proponents of the diet, the benefits of the microbiome diet can include an improvement of the digestive system and cognition, as well as improvements in clearing up cystic acne, and potential weight loss. "Eating foods that are beneficial for the gut is one of the most powerful ways to ignite the amazing potential of your bacteria living inside of you, which can translate to fewer GI symptoms, improved immune function, improved cognition and focus, better mood, clearer skin, and more," comments Titgemeier.

Nazarian, however, advises that while "there is growing evidence that the microbiome of the gut may have a substantial impact on overall health…some of the claims made by this method have not been supported by medical literature, and are unlikely to be true, such as the claims that it may cure autism, cancer, and Lyme disease."

Possible Side Effects

Although the promises of the diet are certainly alluring, nutrition experts say that it's not for everyone as the restrictive nature of the diet can result in missing out on beneficial foods such as some fruits, starchy vegetables, grains, and some legumes. These foods are all part of a balanced diet because of the vitamins, minerals, and other beneficial nutrients they provide. It's also important to note that restrictive eating plans like the microbiome diet are rarely appropriate for people living with or in recovery from eating disorders.

"There’s nothing dangerous or detrimental about engaging in this diet," Nazarian concludes, "but, expectations should be managed about what it will do for improving autoimmune, infectious, or neoplastic disease...because there is not enough evidence to support those claims."

Can Going Vegan Cause Acne? We Asked the Experts

It's assumed that after swapping out a meat- and dairy-heavy diet for one that's vegan, you'll experience myriad benefits, from more energy to clearer skin.

As with most things in life, the reality is a bit more complicated. While a vegan diet most often results in eating more fruits, vegetables, legumes, and whole grains, for some it can lead to an uptick in consuming foods that are less than friendly to the skin.

We asked a dermatologist and a registered dietitian to tell us all about the ways going vegan can potentially impact your skin—both good and not-so-good. Read on for what they had to say.

Can Vegan Diets Cause Breakouts?

As clear-cut as it sounds that eating clean will result in better skin, vegan foods don't necessarily translate to healthy foods—French fries are vegan, after all. According to Alpert, there are a couple of dietary culprits in particular that could be undermining your skincare routine. "Chances are, [if you're breaking out after going vegan], you replaced meat from your diet with more sugar or refined carbohydrates. Eating more carbohydrates and sugar can directly influence acne production," she explains. 

"Foods that are high in refined carbohydrates like bread, pasta made of white flour, and white rice (AKA high glycemic diet) are associated with acne," adds Hayag. "On the other hand, foods rich in antioxidants and vitamins like nuts, dark leafy greens, and fruits could lead to improved skin health. There is no direct link between these foods and better skin health, but they all contribute to improved health overall, which can ultimately help keep your skin healthy."

Other Possible Side Effects of Going Vegan

Going vegan has the potential to impact your skin in both positive and negative ways, and it all depends on what you actually eat. As we've already established, not all vegan foods are created equal, health-wise. In addition to potential breakouts from processed foods, you may have deficiencies to contend with. "Vitamin B12 and iron deficiencies are relatively common in vegan diets, which can negatively affect the skin and contribute to problems like hair loss and dark circles under the eyes," says Hayag.

On the more positive side, nixing dairy can actually result in clearer skin: "Some studies have shown that milk is linked to acne, although it is unclear why," says Hayag. "It may be due to hormones in the milk contributing to inflammation. This can clog your pores and lead to acne. For this reason, going vegan may improve breakouts that may be related to consumption of milk."

Fight acne by cleaning

SHOP

Cleansing is a crucial step in any skincare routine, especially for acne-prone skin. Choose a high-quality cleanser that is clinically proven, non-comedogenic, contains pore-refining ingredients, and has anti-inflammatory and antibacterial properties. Revamin Acne Cream is a great option, designed for oily or acne-prone skin.

Treating inflammatory changes caused by acne

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Consider trying Zinamax which contains lactoferrin, which has been shown to have a positive effect on inflammatory changes caused by acne. It is a multi-potent protein with extraordinary properties as it contains antibacterial, antiviral, antifungal and antiparasitic properties for a daily supplement that promotes smooth, clear and glowing skin.

Acne Spot Treatment: Targeting Blemishes

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Topical treatments are designed to target specific areas of the skin with a high concentration of active ingredients such as salicylic acid or benzoyl peroxide. These ingredients help remove and prevent pimples. Try Nonacne anti-acne.

How to Treat Diet-Related Breakouts

Eat a Variety of Nutritious Foods

As you could probably guess, the best way to reduce the chances of your diet causing or contributing to a breakout is to simply eat as balanced and nutritiously as possible. "For vegans, it’s vital to eat a variety of foods and avoid a repetitive diet that can lead to nutrient deficiencies," says Hayag. Everything in moderation, of course, but if you're relying too much on processed foods and sugar, that's when you may start to see negative skin side effects and increased breakouts.

Stay Hydrated

Speaking of diet, be sure you're also consuming enough H2O. Dehydration can lead to dry skin, which may provoke excess oil production that can clog pores. Keeping hydrated also aids the immune system which could help fight acne by helping to ward off infections.

Keep a Food Diary

If you're breaking out and you're not sure whether your diet could be the culprit, consider keeping a food diary. "A general piece of advice in terms of diet-related breakouts, is to keep track of what foods you are eating to try to pinpoint and eliminate what specifically may be contributing to the acne," suggests Hayag. If breakouts persist even after elimination make an appointment with a board-certified dermatologist.

Here are the secrets to getting rid of acne:

• For the first secret method, click here
• For the second secret method, click here
• For the third secret method, click here

Summary

Treating hormonal acne can be a long, frustrating process, but there are things you can tweak in your diet to help you along the way. Make sure you load up on foods that have a low glycemic index and try to eat homemade meals as much as possible. If a switch-up in diet and over-the-counter products aren’t working, a visit to your dermatologist may be necessary to come up with a helpful treatment plan.

Any diet plan will come with its pros and cons, but our experts advise us to be especially cautious of diet programs that claim to treat a host of chronic diseases or promise rapid weight loss. While the microbiome diet may have benefits with its focus on whole foods and supporting gut health, there are also some possible risks and it may be overly restrictive for some. You should always chat with a health professional before drastically changing your diet. Ultimately, following an eating plan that is best for your body and lifestyle is always better than following a fad.

Whether you choose to go vegan for the animals, the environment, or because you simply want to adopt a plant-based diet, going vegan is a great move for many. As with any style of eating, it's important to eat the less healthy foods in moderation and to pay attention to what your body needs. Vitamin deficiencies and breakouts due to an increase in processed food consumption are possible with a vegan diet, but if you keep track of what you're eating and how it impacts your skin you can likely put a stop to these issues. If you're really stumped, a dietitian or dermatologist can help.

SOURCES

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