PCOS acne diet: Practical tips for balancing nutrition for skin health 

In a nutshell

Acne is a common PCOS symptom that affects around 10%-34% of women with this syndrome. It appears due to an increased sebum (oil) production of the skin triggered by high levels of androgens and can greatly affect your confidence and body image. Luckily, addressing this problem is possible with the help of a healthy PCOS acne diet that consists of:

• Low glycemic-index foods
• Healthy fats
• Probiotics and prebiotics
• Antioxidants

Polycystic ovary syndrome (PCOS) is a hormonal condition that affects a big share of females in the world. By hindering the work of ovaries and hormones, this condition comes along with many unpleasant symptoms, one of which is acne.

Struggling to lose weight with PCOS? Take our quiz now to find a personalized solution just for you >>

Understanding PCOS and Its Symptoms

‍PCOS is a condition that makes female ovaries develop a large number of fluid-filled cysts on its surface. Affected by cysts, the ovaries produce unusually high levels of androgens - male hormones. As a result, the overall hormonal balance in the body changes, leading to a number of symptoms, including:

• Irregular or prolonged periods
• Abnormal hair growth
• Hair loss
• Insulin resistance and obesity
• Infertility or difficulties with getting pregnant

How Does PCOS Affect Your Skin?

Apart from the symptoms mentioned above, PCOS is known to affect female skin. Increased androgen levels are known for stimulating excessive sebum production of the skin. As a result, females diagnosed with PCOS often have oily skin and acne.

Also, it’s worth noting that PCOS is closely linked to insulin resistance and blood sugar issues. These issues can additionally stimulate sebum production and increase acne severity. These metabolic problems can also lead to additional skin diseases, such as itchy skin and psoriasis.

Why Is It Important to Address Acne in PCOS?

According to studies, acne is a fairly common symptom affecting around 10%-34% of women with PCOS. Clearly, the most obvious reason to treat this symptom is to improve the quality and appearance of your skin. Yet, the real reasons for addressing acne in PCOS go far beyond cosmetic concerns.

Needless to say, having acne can cause tangible body image challenges and insecurity issues that might worsen a woman’s emotional well-being, which is already hindered by mood swings.

Also, it’s important to note that acne is just a reflection of underlying hormonal imbalances typical for PCOS. In the long run, these imbalances can lead to more tangible consequences. Hence, treating PCOS acne can help you not only improve skin quality but also address deeper, hormonal issues and reduce mental impacts on your self-esteem and well-being.

The Role of Nutrition in PCOS Acne Treatment

When thinking about acne and oily skin, many people believe that treatment should be focused primarily on skincare. However, since PCOS acne results from underlying issues, addressing the problem internally is the right strategy. And that’s where nutrition steps in.

When it’s well-balanced and healthy, nutrition can help manage hormones, reduce inflammation, improve digestive system function, and boost overall immunity. It can help you feel and look healthier both on the inside and outside.

According to dietitians, a balanced diet that includes a variety of fruits and vegetables can protect the skin from pollutants and improve its repairing function. It can help retain skin structure and keep it hydrated for a healthy and shining look. That’s why nutrition should always be one of the first remedies to try when addressing PCOS acne.

PCOS Acne Diet: Best Foods for Healthy Skin

If you are wondering how to cure PCOS acne with your diet, you need to know about the top foods that should make the foundation of your nutrition:

Foods With Low Glycemic-Index 

Since many women with PCOS have problems with insulin and blood sugar, most healthcare providers recommend enriching their diets with low glycemic-index foods that won't make their insulin spike.

Focusing on such foods in your diet can help you manage a variety of PCOS symptoms, including acne. Some products to include in your diet include:

• Whole grain bread
• Brown rice
• Whole wheat pasta
• Sweet potatoes
• Quinoa
• Most fruits and vegetables

Healthy fats, such as Omega-3 fatty acids, are known for helping with PCOS symptoms by reducing chronic inflammation. Also, products that contain these healthy fats are known to reduce the risk of diabetes, improve reproductive health, and reduce the severity of acne.Some nice products with Omega-3s to have in your diet include:

• Salmon
• Chia and flax seeds
• Walnuts
• Brussels sprouts

Prebiotics and ProbioticsGut-healthy foods that are rich in prebiotics and probiotics can help balance hormone levels, reduce inflammatory indicators, and support the metabolic function of your body. All these effects are crucial for females with PCOS, and by affecting the underlying issues caused by this syndrome, prebiotics and probiotics can also help you improve the quality and health of your skin.To consume more prebiotics, include the following foods in your diet:

• Oats
• Apples
• Bananas
• Asparagus

To consume more probiotics, include:

• Yogurt
• Kefir
• Sauerkraut
• Some aged cheeses
• Kimchi

AntioxidantsLastly, antioxidants should also be present in a healthy cystic acne diet plan. Foods rich in antioxidants help reduce oxidative stress and regulate lipid and glucose metabolism, thus, helping manage various PCOS symptoms.To make your diet rich in antioxidants, try foods like:

• Citrus fruits
• Berries
• Dark leafy greens (e.g. spinach, kale, etc.)
• Green tea

Top Foods to Avoid With PCOS Acne

Now that you know how to get rid of PCOS acne by enriching your diet with the right products, let’s quickly review the main foods that are known to worsen acne and thus, should be avoided:

• Sugar - Foods and beverages that are high in sugar, like candy or pop, spike your already high insulin levels further. These foods can worsen acne and other PCOS symptoms, which is why they should be avoided.  This doesn’t mean that you have to refuse sweets forever. However, you should consume high-sugar products very cautiously and, ideally, find healthier alternatives to satisfy your sugar cravings.
• Refined grains - Products like white pasta, rice, and bread all undergo a process called milling, which removes all the bran and germ from them. This might give these foods a delicate texture but it actually removes crucial nutrients like fiber and protein. These products can also spike your insulin so it’s recommended to opt for whole grain options instead and add extra fiber and protein.
• Fried foods - The fat and carbohydrates from fried foods are known to slow down digestion and affect blood sugar levels. They can worsen insulin resistance in women with PCOS and also trigger breakouts.
• Dairy - PCOS is typically associated with chronic low-grade inflammation. High-fat dairy is thought to contribute to inflammation because of the saturated fats contained in such products. Additionally, dairy products may contain growth factors and hormones that might further exacerbate the hormonal imbalances in PCOS.

Medical PCOS Acne Treatment

In addition to adjusting your nutrition, you can receive medical treatment to address acne and other PCOS symptoms. Common treatment options include:

• Oral contraceptives. Birth control pills are widely used to stabilize the cycle and improve symptoms in women with PCOS. Oral contraceptives help decrease androgen levels, which may cause hormonal imbalances and trigger acne.
• Oral retinoids. Oral medications like isotretinoin, acitretin, and tretinoin are widely used by dermatologists to treat acne. These might also be a part of your treatment. However, they are typically left for severe cases.
• Topical remedies. Using over-the-counter and prescription topical medications can also greatly help reduce PCOS acne and address the marks left by it. Some common treatments include benzoyl peroxide and salicylic acid.

How to Treat PCOS Acne: Additional Tips for Success

Following a healthy cystic acne diet plan can greatly improve a variety of PCOS symptoms and restore your hormonal balance in the long run. However, when it comes to treating PCOS acne, in particular, taking a holistic approach will never hurt.Thus, there are a few extra skincare and lifestyle tips to help you enhance your PCOS acne treatment:

• Find skincare products that suit your skin. Ideally, consult with a dermatologist for personalized advice.
• Wash your face two times a day.
• Regularly moisturize your skin.
• Use gentle makeup products that don’t block pores.
• Remove makeup.
• Avoid touching your face with your hands.
• Avoid bad habits like smoking and consuming alcohol.

Conclusion

Acne is an unpleasant symptom of PCOS that signals underlying hormonal imbalances and can affect a female’s mental well-being and self-confidence. Although this symptom is common, addressing it is possible with the help of a well-balanced diet rich in healthy nutrients.After reading this guide, you should have a better idea of how to cure PCOS acne. Use the tips we shared with you here to rethink your diet and integrate the right skincare routines to make your skin look healthy.List of references: