Acne Diet: What to Eat to Get Rid of Hormonal Acne

Acne that appears regularly, especially on certain days of the month, may not just be a cosmetic issue but a signal of internal imbalances. We’re talking about hormonal acne — a specific type of breakout linked to fluctuations in hormone levels, particularly androgens. Your diet can either support your skin health or trigger more breakouts. At Joy-pup, we explain which foods can help manage hormonal acne.

1. Foods High in Fiber

Fiber plays a key role in cleansing the skin and reducing inflammation. It supports gut health, helps regulate hormones, and prevents insulin spikes. A fiber-rich diet promotes the elimination of toxins and helps stabilize blood sugar levels — both important factors for skin condition.

To boost your fiber intake, include fruits such as berries, grapefruit, oranges, apples, cherries, bananas, pears, grapes, and peaches. For vegetables, opt for broccoli, spinach, kale, bell peppers, zucchini, cauliflower, carrots, and beets.

2. Healthy Fats

Omega-3 fatty acids have strong anti-inflammatory properties that promote healing in acne-prone skin. Add foods like eggs and fatty fish — such as salmon and sardines — to your diet. Vegetarians can get healthy fats from olive oil, avocados, peanut butter, coconut oil, nuts, and seeds — especially flaxseeds, chia seeds, and walnuts.

3. Probiotics and Fermented Foods

Probiotics are “good” bacteria that support gut health and help manage skin problems, including acne. Fermented foods are a natural source of probiotics and help maintain a healthy gut microbiome.
Probiotics reduce inflammation and acne symptoms. They also support digestion and hormonal balance — key factors in managing hormonal breakouts. Beneficial probiotic foods include pickled vegetables, kefir, and sauerkraut, all of which have a positive impact on skin health.

Also read: 6 Benefits of Fermented Foods for the Body

4. Low Glycemic Index Foods

A low-glycemic diet is commonly recommended for people with diabetes to control blood sugar levels — but it can also help reduce acne.

Foods with a low glycemic index contain complex carbohydrates that do not cause sudden spikes in blood sugar and insulin. This, in turn, reduces androgen activity — the hormones that trigger acne.

Instead of simple carbs, choose complex ones such as oatmeal, brown rice, quinoa, legumes, berries, apples, bananas, nuts, and seeds to lower the risk of breakouts.

5. Zinc, Vitamins A and E

Zinc helps regulate excess sebum production and reduces inflammation — both crucial for managing hormonal acne. You can find it in pumpkin seeds, chickpeas, and cashews.

Vitamin A is essential for skin regeneration and reducing inflammation. It’s found in vegetables like carrots and spinach.

Vitamin E is a powerful antioxidant that protects and nourishes the skin. Almonds are one of its best sources.

Also read: Top 5 Most Beneficial Prebiotic Foods