Acne Diet

Hormonal Acne Diet: Dietary Tips To Get Rid Of Acne

  • February 9, 2022
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Hormonal Acne (scientifically, acne vulgaris) is generally referred to as adult acne. It affects approx 80% of the worldwide population between the age of 11 to 30 years. It is the unwanted guest on our face. However, it could be prevented with the hormonal acne diet. For that matter, first of all, you have to understand the types of acne and their causes. Afterwards, you need to balance out the things to at least reduce their advent.

Types Of Acne

Mild Acne: Non-inflammatory or few inflammatory lesions.

Moderate Acne: Hard painful lesions and mild scarring with occasional nodules.

Severe Acne: Extensive inflammatory lesions, scarring, nodules, continuous moderate acne for more than 6 months or any acne that causes psychological distress.

Types Of Acne

Factors Affecting Acne

Many factors like genes, stress levels, skin cell abnormalities play a major role in its progression. Interestingly, these are not the only factors that invite acne, your diet plays a vital role too. We have no other option beyond accepting natural factors that cause acne but, we can still do a lot to limit the damage to our face by altering our diet.

Since the hormonal changes are natural and not in anyone’s hands. We can’t stop the acne but reduce its severity to hit on our faces through an anti-acne diet.

Tips For Acne Free Skin

Our body works according to our diet so it is essential to correct the diet to improve the body functioning.

Reduce High GI foods

The Glycemic Index (GI) measures the pace of food spiking our blood sugar levels. On the other hand, insulin is the hormone that takes sugar out of the blood and gives it to cells to generate energy. 

Sugary foods increase the insulin levels in our bodies that lead to hyperkeratinization and excess sebum production which is enough to worsen acne. Therefore, if you consume food with a higher GI, your risk of getting hormonal acne will increase. The foods with high GI include soda, candy, sugary cereals, ice cream and white bread.

If you are already worried due to acne, make sure to not consume these foods, it may encourage the hormonal acne spread. Alternatively, you can have traditional diets that do not include processed foods or refined sugars.

Reduce High GI foods

Cut Out On Dairy And Whey Protein

Indeed dairy products and whey proteins are really good for strong immunity and muscle building at all ages. However, if you are struggling hard with hormonal acne you should avoid their intake.

It is observed that dairy products foster insulin secretion and the production of hormones like IGF-1 which majorly contributes to acne development. Therefore, proteins derived from milk products may highly risk acne presence.

Multiple studies prove the same. One of them is the study of 71,819 people. 16% of the total subjects who drank milk were more likely to develop acne than others who did not drink milk. Moreover, several case studies show that there is a strong connection between whey proteins and acne. 

Eat Nutrient-Dense Foods

Inflammation increases acne so it is vital to reverse the body cycle and eat anti-inflammatory foods. It not only prevents acne, but it also helps in its treatment. Foods like chia seeds, fatty fish, canola, soybean oils, may reduce the chances of acne.

Alternatively, you can have a plate of veggies and fruits to reduce inflammation and acne development. It is not only anti-inflammatory food. It gives other nutrients vital for skin nourishment such as Vitamin C. 

On the other side, reduce the consumption of western processed foods. If not, you are more likely to get trapped by unwanted acne on your face.

Eat Nutrient-Dense Foods

Increase The Consumption Of Vitamin D

Well, we always link Vitamin D with bones and their density. However, it plays a role in hormonal acne development too. Its deficiency can aggravate acne symptoms.

There was a study where people got divided into two groups. Group A – 80 people with acne. Group B – 80 people with healthy controls. Out of them, 50% of individuals from group A had vitamin D deficiency and 23% from group B. Later on, they were given 1000 IU per day of Vitamin D for 2 months which significantly improved acne lesions in people who had vitamin D deficiency.

Also, it is a little easy to detect that you are low on Vitamin D. If you are facing unnecessary pains in joints and bones that means you could be having vitamin D deficiency. If you feel so, consult the doctor and get the required dosage that will not only improve your acne problems but also it will reduce bones and joint pains.


Hormonal acne is the biggest problem in adolescence. However, you can reduce the occurrence of it or prevent the situation from getting worse by adopting an anti-acne diet. You should not eat foods high in GI, avoid dairy products and whey protein foods. Moreover, keep a check on your vitamin D and eat whole foods rather than western processed foods that worsen the hormonal acne foods. For more information related to your body, keep visiting our website