PCOS, Hormonal Acne & Nutrition: What Should I Eat and What Should I Avoid?
Treating acne and hormonal skin conditions is complicated. I believe in taking a multi-pronged approach that involves regular facial treatments to treat and prevent future breakouts, as well as a gentle, yet effective skincare regimen using the right ingredients. There is no need to strip your skin and throw off the microbiome on your face even more. Treatments and regimens are customized for each person to ensure all products play well with one another and are safe, yet effective. I will guide you through your journey to avoid scarring and to get you on the right path.
In addition to treatments and skincare products, I also go over nutrition to address the issues of hormonal acne from the inside, which is where the problem often originates. As I am not a nutritionist, I have partnered with my client, Nini, who is a certified nutritionist and macro coach to write this article to help you navigate the often confusing and overwhelming topic of nutrition and hormonal acne. I think you’ll find it insightful and helpful.
Please read on and reach out to Nini if you would like further nutritional coaching. She’s an absolute pleasure to work with. Her contact information is provided at the bottom of her article.
Enjoy!
- Ginger
Polycystic Ovary Syndrome (PCOS) affects millions of women worldwide, bringing with it a wide range of unpleasant symptoms such as irregular periods, weight gain, and the dreaded —hormonal acne. Hormonal imbalances, specifically related to androgen levels, are a major contributor to these breakouts. The good news is that nutrition plays a vital role in managing both PCOS and hormonal acne. By incorporating the right foods and avoiding certain dietary triggers, you can work to balance hormones and alleviate some of these uncomfortable symptoms. Please note that everyone’s body is different, although these are the overarching general suggestions, it’s best to try what is best for your body.
PCOS is largely driven by hormonal imbalances, especially an excess of androgens (male hormones like testosterone) that can lead to an overproduction of sebum, clogging pores, and causing breakouts. Insulin resistance, a common issue in women with PCOS, also exacerbates these hormone imbalances, often leading to skin issues such as hormonal acne as well as weight gain. A balanced diet can be key in managing symptoms, reducing inflammation and balancing hormones — all of which help with hormonal acne.
Nini’s Favorite Foods to Incorporate
Low Glycemic Index (GI) Foods
Since insulin resistance is a central issue in PCOS, consuming low GI foods can help prevent blood sugar spikes that worsen insulin sensitivity. These foods are digested more slowly, providing a steady energy release and keeping insulin levels stable.
Non-starchy veggies: broccoli, cauliflower, bell peppers, brussels sprouts, dark leafy greens
Nuts and seeds: almonds, chia seeds, flaxseeds, hemp seeds, walnuts, brazil nuts
Prioritizing protein: chicken, grass fed beef, wild caught salmon, lentils, shrimp, turkey
Whole grains: quinoa & steel cut oats
Anti-Inflammatory Foods
PCOS and hormonal acne are often exacerbated by chronic inflammation. Anti-inflammatory foods help reduce inflammation in the body and can ease symptoms.
Berries: blueberries, strawberries, raspberries, blackberries
Fatty wild caught fish: salmon & sardines
Extra Virgin Olive Oil
Fiber Rich Foods
High-fiber foods help with digestion, balance blood sugar, and eliminate excess hormones like androgens (especially cruciferous veggies), which can contribute to acne.
Cruciferous veggies: broccoli, cauliflower, kale, brussels sprouts
Whole fruit: apple, pear, avocado, berries
Whole grains + legumes: millet, quinoa, lentils, black beans, chickpeas
Probiotics
Gut health plays a crucial role in hormonal balance and skin health. Incorporating probiotic rich foods can support digestion and reduce systemic inflammation.
Yogurt: unsweetened, plain, multiple strains of live cultures
Kefir: unsweetened, plain
Sauerkraut
Kimchi
Homemade pickles
Healthy Fats
Omega-3 fatty acids help reduce androgen levels and inflammation, benefiting both hormonal balance and skin health.
Chia and flaxseeds
Avocados
Walnuts
Ghee (clarified butter)
Foods I Recommend Avoiding:
High GI Foods
High-GI foods cause rapid spikes in blood sugar, which can lead to increased insulin levels and further exacerbate hormone imbalances. These insulin spikes contribute to increased androgen production, worsening acne.
Sugary snacks: candy, cakes, cookies
Refined grains: white bread, pasta, pastries
Sweetened beverages: soda, fruit juices, sweetened coffee drinks
Processed & Fried Foods
These foods are often high in trans fats, unhealthy oils, and refined sugars, all of which increase inflammation and contribute to hormonal imbalances.
Fast food
Packaged snacks: most foods that have a long shelf life and come in pre packaged containers
Excessive Caffeine and Alcohol
Caffeine and alcohol can affect adrenal health and cortisol levels, disrupting hormone balance. While moderation is key, overconsumption of either can lead to higher stress and inflammation.
Coffee: try limiting intake to 2 cups per day or switching to green tea
Alcohol: opt for moderation or entirely to better support hormone balance
When it comes to making lasting changes to your diet for managing PCOS, it's best to take small, sustainable steps. Here are some ideas to get started.
Step 1: Add Anti-Inflammatory Foods
Day 1: Add a tablespoon of chia or flaxseeds to your morning smoothie or yogurt to boost omega-3 intake.
Day 2: Incorporate a handful of berries (like blueberries or strawberries) into your breakfast or snack for antioxidant support.
Day 3: Swap your cooking oil for olive oil when sautéing or dressing salads to reduce inflammation.
Step 2: Remove Problematic Foods
Week 1: Eliminate one type of seed oil (ex: canola or sunflower oil) and replace it with healthier options like extra virgin olive or ghee.
Week 2: Reduce your intake of sugary snacks or drinks—swap out soda for water with lemon, or try herbal tea for a refreshing alternative.
Listen to Your Body:
As you make these small changes, pay close attention to how you feel. Do you notice improvements in your energy levels, skin, digestion, or even mood? Sometimes even a small adjustment can lead to noticeable differences in how you manage PCOS symptoms.
This slow and steady approach makes it easier to identify which foods make the most positive impact and creates a foundation for long-term lifestyle improvements!
Hi, I’m Nini!
I’m a certified nutritionist and macro coach. My goal is to help create sustainable habits that support long-term health and wellness. Whether you're focused on weight loss, body recomposition, hormone balance, or just learning how to properly fuel your body, I’m here to guide you every step of the way. I offer one hour sessions as well as 3 month programs that specialize in body recomposition and hormone rebalancing. I work with men and women of all ages virtually.
My Education
After studying business and entrepreneurship at University of San Francisco for my undergraduate degree. As my passion for nutrition, health and wellness grew, I went back to school at a food science and holistic nutrition college, Bauman College, where I received my nutrition consultant credentials. My love of learning didn’t stop there, I most recently received my latest credentials in macro coaching. What began as a passion, turned into a side hustle and quickly became my career. I love helping people re-establish their relationship with food and learn how to fuel and nourish their body to its fullest potential.
Interested in learning more? Let’s chat! I offer a free 15 minute discovery call - send me an email at nini@nourishedbynini.com or book HERE.
“Ginger has SAVED my skin from adult hormonal acne. I’m so grateful for her knowledge and support! If you are in the Bay Area, she is the BEST when it comes to treating hormonal acne! - Nini Maines, Certified Nutritionist and Macro Coach
