What to Eat When Struggling with Hormonal Acne

Exasperated by recurrent acne breakouts that pop up without rhyme or reason? It might be time to reconsider what's on your plate.

Acne, particularly hormonal acne, is largely influenced by what you eat. In this blog post, we’ll discuss how diet affects hormonal acne and what foods to incorporate (or avoid) in an acne-friendly diet.

Unmasking Hormonal Acne

Hormonal acne isn't your normal pimple or occasional breakout. It's often associated with fluctuations in hormonal levels, such as the menstrual cycle or conditions like Polycystic Ovary Syndrome (PCOS). This type of acne typically appears around the lower face and jawline area and can be quite deep and stubborn.

The Diet-Acne Connection

There's now a growing body of research linking diet to acne. While diet is not the sole cause, certain foods can trigger hormonal fluctuations and inflammation, both of which can contribute to acne development.

rainbow bowl for hormone balance diet

Antioxidant-rich Rainbow Bowl Recipe


Foods for Clearing Hormonal Acne

1. Omega-3 Fatty Acids
Omega-3s are powerful anti-inflammatory agents that can help manage hormonal acne. Mackerel, salmon, chia seeds, walnuts, and flaxseeds are excellent sources.

2. Antioxidant-Rich Fruits and Vegetables
Antioxidants can neutralize harmful free radicals that contribute to inflammation and acne. Fill your plate with colorful fruits and vegetables like strawberries, oranges, leafy greens, and bell peppers.

3. Probiotics
Fermented foods like sauerkraut, yogurt, kimchi, and kombucha can support a healthy gut microbiome, ease inflammation, and help reduce skin breakouts.

4. Zinc-Rich Foods
Zinc is a vital nutrient for skin health that can reduce inflammation and inhibit the growth of acne-causing bacteria. Foods like oysters, beef, pumpkin seeds, and whole grains are high in zinc.

Foods to Avoid

1. High-Glycemic Foods
Foods high on the glycemic index (GI) can spike blood sugar levels, induce insulin release, and lead to hormone fluctuations that can trigger acne. Limit intake of processed foods, white bread, pastries, and sugary drinks that are typically high in GI. Looking for some inspiration? Visit the Jihi kitchen, where all recipes are made with a low-gluten lifestyle in mind.

2. Dairy Products
Some studies suggest a link between dairy intake and acne, potentially due to hormonal substances in milk. While more research is needed, it may help to reduce dairy intake if you find it triggers your acne.

3. Fast Food
Fast food and other greasy foods can cause inflammation leading to acne. Opt for fresh, home-cooked meals as often as possible.

ayurvedic moon milk and sleep tincture

Sleep Naturally & Alcohol Free with Moon Milk & Reverie


Take a Break from Alcohol

Studies reveal that excessive alcohol consumption can contribute to acne flare-ups. Why, you ask? Alcohol can lead to dehydration, inflammation, and hormonal imbalances - all triggers for those unwanted breakouts.

Taking even one or two nights off of drinking per week can have a noticeable difference on your skin's appearance. Try a happy hormone recipe from Jihi instead, like our Strawberry Kombucha or Ayurvedic Pink Moon Milk

Embrace a Holistic Approach

While diet plays a role, remember that treating hormonal acne requires a holistic approach. This includes good hygiene, stress management, quality sleep and, in some cases, medical treatment. Consult with a dermatologist for advice that fits your specific case.


Hormonal acne can be a stubborn adversary. But leveraging the power of your plate can slow down acne breakouts and aid in clearer, healthier skin. Remember, everyone’s body is unique—what works for one might not work for everyone. It's all about finding balance and figuring out what your body responds best to. Good luck in your journey to acne-free skin!


Petal Milk Serum on silk surrounded by flowers

Wake Up Glowing

Jihi's Petal Milk serum was designed with hormonal acne in mind. It helps to hydrate, tighten and restore delicate and sensitive skin while regulating oil production all month long.

Filled with adaptogenic and vitamin-rich ingredients, Petal Milk plumps skin with hyaluronic acid and calms with soothing aloe. Calm, soothe, and unlock your healthiest, glowing self with Petal Milk.

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