15 Foods to Help Reduce Acne with PCOS

Acne is one of the most difficult symptoms of PCOS. It’s physically, mentally, and emotionally painful to deal with and can really wreak havoc on your confidence. In my experience, when I was struggling with horrible cystic hormonal acne I felt ashamed, embarrassed, and so insecure. It definitely prevented me from showing up in my life fully – I felt so bad about how I looked and it was uncomfortable for me to even talk about it. It was also the hardest symptom for me to finally heal, which is why I’m so passionate about helping others on their acne journey. 

PCOS acne can be influenced by hormone imbalance, inflammation, and imbalance with insulin resistance. I work with my clients to heal acne holistically through nutrition, fitness, and mindset work because it truly is a whole-body problem. That said, focusing on a few simple additions to your diet can help address these root causes for brighter, clearer skin. 

Here are 15 foods that may help reduce acne with PCOS:

1. Whole Grains: Choose quinoa, barley, brown rice, and oatmeal. These can help manage blood sugar levels and reduce insulin spikes, which can influence acne.

2. Leafy Greens: Spinach, kale, and Swiss chard are rich in vitamins and minerals and can help combat inflammation.

3. Berries: Blueberries, strawberries, and raspberries have powerful antioxidants that can reduce inflammation.

4. Fatty Fish: Salmon, mackerel, and sardines are high in omega-3 fatty acids, which are known to decrease inflammation.

5. Nuts & Seeds: Especially flaxseeds, chia seeds, and walnuts. These are good sources of omega-3s and other nutrients beneficial for skin health.

6. Avocado: Contains healthy fats and vitamin E, which can improve skin health.

7. Green Tea: Rich in antioxidants and has anti-inflammatory properties.

8. Turmeric: Contains curcumin, which is a powerful anti-inflammatory and antioxidant.

9. Probiotic-rich Foods: Yogurt, kefir, sauerkraut, and other fermented foods can help balance gut bacteria, which might influence skin health.

10. Zinc-rich Foods: Pumpkin seeds, lentils, and chickpeas. Zinc is beneficial for skin health and can reduce the production of acne-causing oil.

11. Broccoli: Contains vitamins A, B, C, E, and K, which can help improve skin health.

12. Tomatoes: Rich in antioxidants, particularly lycopene, which can benefit skin health.

13. Red Grapes: Contain powerful antioxidants and also have anti-inflammatory properties.

14. Bell Peppers: High in vitamin C, which is beneficial for skin health.

15. Sweet Potatoes: Rich in beta-carotene, which the body converts to vitamin A, essential for skin health.

In addition to focusing on these whole foods, try cutting back on some foods that can make acne even worse, like:

1. Refined Sugars and Carbohydrates: They can cause insulin spikes, contributing to acne breakouts.

2. Dairy Products: Some individuals with PCOS find that dairy exacerbates their acne, though this isn't the case for everyone. Read more about my thoughts on dairy with PCOS here.

3. Processed Foods: Highly processed foods that are heavy in oils, sugar, and preservatives can increase inflammation and worsen acne symptoms.

4. Excessive Caffeine: May exacerbate acne for some individuals.

   
   Everyone with PCOS is different, so what works for one person may not necessarily work for another. This is why a personalized approach to nutrition with PCOS is critical. Book a free 15 minute consultation with me today to learn more about tailoring your diet to fit your unique goals.