If you’re dealing with hormonal acne, your first thoughts probably turn to hormones, stress or the products on your bathroom shelf. But what’s on your plate matters too. Your diet can influence inflammation, sebum production and even your hormones.
Here, we look at the link between sugary, high-GI foods, insulin and acne, the anti-inflammatory foods worth adding to your meals and the ones to cut back on. We’ll also explain why diet alone isn’t enough, and how to pair it with a skincare routine suited to blemish-prone skin.
The link between sugar, hormones, and acne
A growing body of research shows that diets high in fast sugars and high-glycaemic foods — such as pastries, fizzy drinks, white bread, and ultra-processed products — can worsen acne.
When you consume these foods, blood sugar rises rapidly. The body then releases insulin, which stimulates the production of a hormone called IGF-1. This hormone can in turn increase sebum production and encourage breakouts.
This process can also amplify inflammation throughout the body — a factor frequently associated with hormonal acne.
Conversely, a lower-glycaemic diet can help stabilise blood sugar and reduce these inflammatory responses, which may have a positive effect on the skin.
The foundations of an anti-inflammatory diet for skin
Eating an anti-inflammatory diet doesn’t mean going on a strict diet or cutting out all your favourite foods. It’s simply about striking a better balance in what you eat, to support both your body and your skin.
Foods to favour
Certain foods may help soothe inflammation and support skin balance.
- Green vegetables and antioxidant-rich fruits
Antioxidants can help protect skin cells from oxidative stress and inflammation. You’ll find them in spinach, broccoli, kale, and carrots, as well as in certain fruits such as berries (strawberries, raspberries, blueberries), pomegranate, and oranges.
- Oily fish rich in omega-3
Salmon, mackerel, sardines, and herring are all excellent sources of omega-3 fatty acids. These are sometimes associated with anti-inflammatory effects and may help soothe certain inflammatory skin reactions.
- Fibre-rich wholegrains
Unlike refined grains, wholegrains may have a lower glycaemic index and release energy more gradually. They can help limit blood sugar spikes that can stimulate sebum production. Good options include quinoa, brown rice, oats, wholegrain bread, and buckwheat.
- Zinc-rich foods
Zinc is an essential mineral for the skin. It may contribute to the balance of sebum production and to the maintenance of normal skin. You’ll find it in pumpkin seeds, cashew nuts, lentils, chickpeas, eggs, and seafood.
These nutrients may help soothe inflammation, contribute to the maintenance of normal skin, and support a more balanced complexion over time.
Foods to limit
For those prone to hormonal acne, it can be helpful to cut back on foods that trigger blood sugar spikes.
For example:
- fizzy drinks and sugary beverages
- pastries and sweets
- refined grains (white bread, white pasta)
- ultra-processed foods
These products can stimulate sebum production and promote skin inflammation.
Helps reduce the appearance of imperfections
- Soothes redness
- Prevents the appearance of new pimples
- 95.9% natural formula
This doesn’t mean eliminating them entirely, but enjoying them in moderation can help your skin find a better balance.
Why diet alone isn’t enough
Even though diet can play an important role, hormonal acne remains multifactorial.
Hormones, stress, sleep, genetics, and environment can all influence the condition of your skin.
That’s why the best results tend to come from combining:
- a balanced diet
- healthy lifestyle habits
- a skincare routine tailored to blemish-prone skin
Building an effective anti-blemish routine
Alongside a more balanced diet, a targeted skincare routine can help purify the skin and minimise blemishes.
- Cleanse and exfoliate gently
Regular exfoliation helps remove the build-up of dead skin cells that can clog pores and cause breakouts.
The My SOS Beauty Toning & Purifying Pads are a great addition to this type of routine. They gently exfoliate the skin while helping to purify pores and refine skin texture.
Used a few times a week after cleansing, they help keep skin looking clearer and reduce the appearance of new blemishes.
- Target individual blemishes
When a spot appears, the best approach is to avoid touching or picking it, to minimise the risk of scarring.
Targeted solutions such as Micropoints patches or Hydrocolloid patches by My SOS Beauty can help target the blemish directly, while helping to protect the area and helping to reduce its appearance.
A holistic approach to more balanced skin
When dealing with hormonal acne, it’s tempting to look for a quick fix. But skin rarely works that way.
Lasting improvements generally come from a holistic approach that combines:
- a more anti-inflammatory diet
- reducing fast sugars
- a gentle yet targeted skincare routine
- better stress and sleep management
Over time, these adjustments help the skin find its natural balance.
Frequently asked questions
Diets high in fast sugars and high-glycaemic foods can make acne worse. When your blood sugar rises quickly, your body releases insulin, which stimulates a hormone called IGF-1. This hormone can increase sebum production and encourage breakouts. The same process can also amplify inflammation, which is often linked to hormonal acne.
Focus on green vegetables and antioxidant-rich fruit, such as spinach, broccoli, berries and pomegranate. Add oily fish rich in omega-3, like salmon or sardines, and swap refined grains for wholegrains such as quinoa, oats or buckwheat. Zinc-rich foods are worth including too, including pumpkin seeds, lentils, chickpeas and eggs.
No, you don’t need to cut it out altogether. An anti-inflammatory diet isn’t about following strict rules or giving up every treat. The idea is to cut back on fizzy drinks, pastries, refined grains and ultra-processed foods, which can cause blood sugar spikes. Enjoying them in moderation can help your skin find a better balance.
Omega-3 fatty acids, found in salmon, mackerel, sardines and herring, are sometimes associated with anti-inflammatory effects and may help soothe certain inflammatory skin reactions. Zinc is an essential mineral for the skin: it may contribute to the maintenance of normal skin and may help keep sebum production balanced. You’ll find it in pumpkin seeds, cashew nuts, lentils, chickpeas, eggs and seafood.
Not on its own. Hormonal acne is multifactorial: hormones, stress, sleep, genetics and your environment all play a part. Diet is best combined with healthy lifestyle habits and a skincare routine suited to blemish-prone skin.
In summary
Cutting back on fast sugars and adopting a so-called anti-inflammatory diet can contribute to reducing hormonal acne flare-ups, which are often linked to inflammation and hormonal variations. If your acne persists, ask a dermatologist for advice.
But for real results, it’s essential to pair this approach with a tailored skincare routine — featuring purifying and targeted products like toner pads and anti-blemish patches.
After all, caring for your skin isn’t just about what you put on it – it’s also about what you put on your plate.
Related articles
- Hormonal Acne: Understanding It Better to Treat It Better
- Diet and Blemishes: Key Nutrients for Clearer, More Radiant Skin
- Menstrual cycle and breakouts: understanding and anticipating hormonal acne flare-ups
Useful categories: Blemishes.
