Healing hormonal acne isn't just about taking supplements - it's about looking at every aspect of your life. When a new pimple appears, we're quick to apply a topical treatment or purchase a new product that promises tight pores and clear, glowy skin. While switching up your skincare regimen can be helpful, it's not as beneficial as what you consume daily. What you consume could mean a range of things: stress, toxic relationships, excessive movement, negative-self talk, etc., but today we're talking about what's on your plate.

Does the food you eat nourish your body? Do you feel energized and fueled after a meal? If your plate isn't balanced, you eat out a lot, you tend to snack on packaged foods, and sometimes forget to eat breakfast; chances are your body is using your pesky breakouts as a way to tell you that something needs to change.

While skin health is a combination of habits, our skin looks and feels the best when we fill up on a balanced plate of colourful, antioxidant-rich food. Let's work together to create a healthy complexion that starts from the inside - leaving you feeling healthy and vibrant.

Foods to Eat for Clear Skin

Probiotics. An imbalance of gut bacteria can lead to inflammation and acne. The gut is where we absorb nutrients, metabolize hormones, and eliminate toxins, so tending to your gut health is key for clear skin. Add probiotic-rich foods to your diet, like kimchi, sauerkraut, tempeh, kefir, and kombucha, to rebalance your gut microbiome.

Adaptogens. Ashwagandha, rhodiola, holy basil, maca, and lucuma are adaptogenic herbs that support adrenal health. Our adrenal glands regulate hormone production, blood sugar, and the body’s response to stress. Try adding adaptogens to your morning smoothie or matcha latte.

Omega-3 fatty acids. Reach for foods high in omega-3s, such as wild salmon, flaxseed, chia seeds, and walnuts. These foods improve overall skin health by increasing hydration and protecting against environmental damage.

Anti-inflammatory herbs and spices. Regularly add herbs and spices to your meals to help reduce inflammation, control blood sugar levels, and keep hormones balanced. Cinnamon, lemongrass, turmeric, black pepper, and ginger all have anti-inflammatory properties that help prevent and fight against acne.

Colourful fruits and veggies. The most colourful fruits and vegetables are the richest in phytonutrients, vitamins, minerals and antioxidants. Add a variety of colourful vegetables to your meals, such as spinach, kale, broccoli, and Swiss chard, and fruits like organic berries, apples, and bell peppers which are packed with vitamins A, C and E for radiant skin.

Fibre. Fibre promotes a healthy gut microbiome and blood sugar control. Eat plenty of high-fibre foods including whole grains such as brown rice and quinoa, legumes, nuts, flaxseeds, cruciferous vegetables, and low-sugar fruits.

B vitamins. Our hormones are constantly broken down in the liver, where they are recycled or eliminated. This detoxification process requires B vitamins. When the body is low on B vitamins, it can throw your hormones out of balance. Wild salmon, meat, eggs, leafy greens, brown rice, legumes, flaxseed, and sunflower seeds are loaded with B vitamins to support hormone balance.

Zinc. Zinc helps with acne by bringing down the inflammation. Add more zinc-rich foods to your diet, such as oysters, crab, lobster, pumpkin seeds, lentils, beef, quinoa, and chicken.

Foods to Avoid

Ditch the sugar and refined carbs. While we're all bio-individuals, and foods can affect everyone differently, these two are usually the biggest culprits. These foods break down quickly in the body, triggering an insulin spike. When insulin is high, it triggers hormonal fluctuations and inflammation, which can then affect the skin. Think muffins, cereal, cookies, cakes, donuts, soft drinks, white bread, etc. Instead, emphasize whole grains, high-quality protein, nuts, seeds, and vegetables to balance your blood sugar.