Foods to Avoid for Clearer Skin with PCOS

If you have PCOS and struggle with acne, your diet could be playing a bigger role than you think. Certain foods can disrupt hormones, increase inflammation, and worsen insulin resistance - all of which contribute to breakouts. Here’s a quick guide to foods you should avoid for healthier skin:

Sugary Foods & Drinks: Soda, candy, desserts, and even hidden sugars in flavored yogurts and granola bars can spike insulin and androgen levels, leading to acne.
Refined Carbs: White bread, pasta, rice, and pastries cause blood sugar spikes, worsening insulin resistance and inflammation.
Fried & Processed Foods: Fast food, chips, and processed snacks contain unhealthy fats that fuel inflammation and disrupt hormones.
Processed Meats & High-Salt Foods: These can intensify inflammation and water retention, affecting skin health.
Saturated & Trans Fats: Found in red meat, full-fat dairy, baked goods, and fried snacks, these fats can worsen insulin resistance and acne.

Making small swaps - like choosing whole grains, healthy fats, and low-sugar options - can help stabilize hormones and improve skin over time. Pair these changes with exercise, stress management, and quality sleep for the best results.

Avoid These 10 Foods if You Have PCOS | ISH News

Foods to Avoid for Clearer Skin with PCOS

For women managing PCOS, certain foods can disrupt hormonal balance, leading to acne flare-ups. These foods often increase inflammation, spike insulin levels, and boost oil production, all of which can impact skin health. Let’s break down the main culprits.

Added Sugars and Sugary Drinks

High sugar intake is a major issue for PCOS-related skin concerns. Foods and drinks loaded with added sugars cause blood sugar levels to rise quickly, triggering the body to release more insulin. Elevated insulin levels can lead to higher androgen production, which stimulates oil production and clogs pores. Research even shows that women with acne tend to have higher blood sugar and insulin levels compared to those without. A 2019 study also linked daily soda consumption with an increased risk of moderate to severe acne when sugar intake exceeded 100 grams per day.

"When it comes to our skin's health, working on blood sugar management is imperative! Our blood sugar levels regulate so much in the body including our androgen hormones. Having too much sugar causes insulin spikes and more of the male sex hormone milieu which triggers testosterone production and sebum activation leading to acne and/or facial hair growth. By sticking to a blood sugar lowering diet one can see an improvement in their hormonal acne over time."
– Cory Ruth, Registered Women's Dietician

The biggest offenders include sodas, energy drinks, packaged fruit juices, candy, and desserts. But sugar also lurks in unexpected places like flavored yogurts, granola bars, and even packaged oatmeal. On top of that, excess sugar can worsen the chronic low-grade inflammation already common in PCOS.

Refined Carbohydrates

Foods like white bread, pastries, and other refined carbs act much like sugar in the body. These high-glycemic foods cause rapid blood sugar spikes, worsening insulin resistance and inflammation - both major contributors to hormonal acne. A 2017 study found that people with moderate to severe acne ate more refined carbs and had greater insulin resistance than those without acne.

Common refined carbs to cut back on include white bread, white pasta, white rice, crackers, pastries, and many breakfast cereals. These foods are stripped of fiber and nutrients, leading to quick blood sugar spikes. Interestingly, acne is more common in countries like the United States, where diets are rich in refined carbs, compared to regions with lower-glycemic, traditional diets.

Fried and Processed Foods

Fried foods and processed snacks often contain unhealthy oils and trans fats that fuel inflammation and disrupt hormone levels. Many of these foods use hydrogenated oils, which can increase estrogen levels and worsen PCOS symptoms. Think fast food, packaged snacks, and fried meals. The oils used for frying - especially reused ones - can create inflammatory compounds that circulate through the body, contributing to skin issues. Plus, processed foods often combine refined carbs and added sugars, making them a double threat.

Processed Meats and High-Salt Foods

Processed meats and salty snacks are another group to avoid. These foods are packed with saturated fats, nitrates, and sodium, all of which can intensify inflammation. High sodium levels can also lead to water retention, worsening inflammation and potentially impacting the skin’s appearance.

"Research shows that people with PCOS show evidence of all-over inflammation, which is associated with heart disease and other illness. The Mediterranean diet eliminates saturated fats, processed meats and refined sugar, which makes it a powerful tool to address inflammation."
– Amanda Stathos, M.S., R.D., L.D.N., Clinical Dietitian at Johns Hopkins' Sibley Memorial Hospital

Saturated and Trans Fats

Saturated and trans fats are particularly harmful for PCOS, as they exacerbate insulin resistance and inflammation. These fats can make acne worse over time and are commonly found in baked goods, frozen pizzas, microwave popcorn, margarine, and processed snack foods. Saturated fats are also abundant in red meat, full-fat dairy products, and coconut oil when consumed in large quantities. Women with PCOS are already at a higher risk for type 2 diabetes, and consuming these fats can further impair insulin sensitivity.

Key foods to watch out for include fast food burgers, fried snacks, packaged baked goods, and processed frozen meals. Be sure to read ingredient labels carefully - trans fats often hide under names like "partially hydrogenated oils." While avoiding these foods won’t deliver instant results, consistently steering clear of inflammatory options can help reduce the hormonal imbalances that drive PCOS-related acne. Every meal is an opportunity to support your body and work toward clearer, healthier skin.

Simple Ways to Improve Your Diet

Making changes to your diet doesn’t have to be overwhelming. By swapping out acne-triggering foods for healthier alternatives, you can support hormonal balance and reduce breakouts - all while keeping your meals enjoyable and satisfying. The key? Focus on fiber, lean proteins, and healthy fats to help stabilize blood sugar levels and promote healthier skin.

Smarter Swaps for Acne-Triggering Foods

Switching certain ingredients can help balance hormones, reduce inflammation, and keep blood sugar levels steady. Here are some simple swaps to consider:

Dairy Products: Trade cow’s milk for unsweetened almond, oat, or hemp milk. If you love cheese, try goat cheese or sheep’s milk cheese, which may be gentler on your system. Opt for lactose-free or organic, full-fat dairy in moderation.
Nut Butters: Replace peanut butter with almond, cashew, sunflower seed, or pumpkin seed butter. Look for options without added sugar or hydrogenated oils to avoid unnecessary inflammation.
Breakfast Options: Ditch sugary cereals for overnight oats with chia seeds and berries, scrambled eggs with avocado, or plain Greek yogurt topped with flaxseed and cinnamon. Sweet potato hash with leafy greens is another great choice for sustained energy.
Refined Grains: Swap white bread and pasta for brown rice, quinoa, or whole wheat alternatives. For an extra boost, try chickpea, lentil, or black bean pasta, which are higher in protein and fiber. Sourdough bread is another option that’s easier on blood sugar.
Cooking Oils: Replace processed oils like soybean or vegetable oil with healthier options such as olive oil, avocado oil, or cold-pressed flaxseed oil. Add omega-3–rich foods like walnuts, chia seeds, and fatty fish to your meals for added benefits.
Sweet Treats: Satisfy your sweet tooth with frozen berries, grapes, or banana slices paired with almond butter. Medjool dates with tahini or sunflower butter also make great snacks, and dark chocolate (70% or higher) can be enjoyed in moderation.
Beverages: Skip sugary drinks and try green tea or herbal teas like spearmint or rooibos. Infused water with cucumber, lemon, or mint adds flavor without sugar. Sparkling water with a splash of 100% juice or lime is another refreshing option.

Meal Planning and Grocery Shopping Tips

Planning meals around whole, fresh foods while cutting back on ultra-processed options can make a big difference in managing PCOS symptoms. The trick is to balance meals with protein, fiber, and healthy fats to stabilize energy levels and blood sugar.

Stock Up Smartly: A registered dietitian nutritionist suggests keeping your pantry filled with essentials like peanut butter, nuts, dried fruit, oatmeal, low-sugar snack bars, whole grain cereals, and bean-based pasta. For quick snacks, stock your fridge with yogurt, cheese sticks, hummus, whole fruit, and pre-cut veggies. Frozen fruit and whole wheat waffles are great freezer staples.
Timing Your Meals: Eat larger meals when you’re active and smaller, frequent meals to keep blood sugar stable. Skipping meals can increase the risk of insulin resistance, so aim for consistency.
Read Labels: Avoid processed snacks and refined grains like white bread, rice, and pasta, as well as sugary drinks and candy. Pay attention to serving sizes to help manage glucose and insulin levels.
Stay Hydrated and Add Protein: Drink 60–80 oz of water daily and include protein with every meal or snack. Choose lean meats and go for baked or grilled options instead of fried. Add heart-healthy fats like nuts, seeds, and avocado to your meals for added benefits.

With a well-stocked pantry and fridge, you’ll be better prepared to make healthier choices - even when dining out.

Eating Out While Managing PCOS

Dining out doesn’t have to derail your PCOS-friendly eating plan. With a little preparation and thoughtful choices, you can enjoy meals at restaurants while staying on track with your goals.

"A healthy diet is one of the most important treatment approaches to managing polycystic ovary syndrome (PCOS), but that doesn't mean women with the condition can't go out to eat." – Angela Grassi, MS, RDN, LDN

Plan Ahead: Check the menu online before heading out to avoid impulsive decisions. Look for dishes described as baked, grilled, steamed, roasted, or broiled, and steer clear of fried, breaded, or creamy options.
Balance Your Plate: Aim for half your plate to be non-starchy vegetables, a quarter protein, and a quarter whole grain starches. Skip the bread basket or limit yourself to one or two slices. Starting with a salad or soup can also help.
Control Portions: Eat slowly, listen to your hunger cues, and stop when you’re satisfied. If the portion is large, ask for leftovers to be packed up. If you’re eyeing dessert, consider sharing it or opting for mint tea or coffee instead.
Choose Drinks Wisely: Swap sugary cocktails for red wine, unsweetened tea, coffee, seltzer, or water to avoid blood sugar spikes and extra calories.
Post-Meal Tip: If possible, take a short walk after your meal to aid digestion and help lower blood sugar naturally.

Consistency is more important than perfection. Small, sustainable changes to your diet can make a big impact over time, especially when paired with other healthy habits like regular exercise and stress management.

"The goal is to eat in a sustainable way that manages your symptoms without creating extra stress." – Melissa Groves Azzaro, RDN, LD

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Other Lifestyle Factors for Clearer Skin with PCOS

Pairing dietary adjustments with regular exercise, stress management, and quality sleep can help balance hormones and improve skin clarity. These lifestyle habits complement dietary strategies to promote hormonal health.

How Physical Activity Supports Hormonal Balance

Exercise offers more than just weight management - it plays a key role in improving insulin sensitivity and lowering testosterone levels. This can help reduce acne and support clearer skin. Insulin resistance, a condition that impacts up to 70% of women with PCOS, is a major contributor to hormonal imbalances.

Experts recommend aiming for 150–300 minutes of moderate aerobic activity or 75–150 minutes of vigorous exercise each week, along with two sessions of muscle-strengthening activities. Adding yoga to your routine might also help, as it can ease anxiety, support hormonal balance, and improve metabolic health.

Managing Stress and Enhancing Sleep Quality

Chronic stress and inadequate sleep can significantly worsen PCOS symptoms. High stress levels increase cortisol production, which can lead to more oil production and inflammatory acne, while poor sleep disrupts hormonal regulation and exacerbates insulin resistance. It's also worth noting that sleep disorders are more common in individuals with PCOS.

"Sleep plays a vital role in maintaining overall health and hormonal balance. During rest, our bodies repair, restore, and regulate various physiological processes, including hormone production." – Fertility Centers of New England

To mitigate these effects, consider incorporating mindfulness practices like meditation, deep breathing, or relaxation exercises into your daily routine. Apps like Headspace and Calm can be helpful tools for developing mindfulness habits. Additionally, identifying stress triggers and setting boundaries can reduce the mental and physical toll of stress.

For better sleep, maintain a consistent bedtime, create a calming pre-sleep routine, and optimize your sleep environment by minimizing light and noise distractions.

"Becoming more stress-resilient gives your body the space to breathe when you're completely overwhelmed by life." – Dr. Jolene Brighten, NMD

The Role of Medical Support

While lifestyle changes are crucial, medical support can amplify results. Managing PCOS often requires a combination of personalized therapies alongside healthy habits to address the root hormonal imbalances.

Professional care can provide tailored solutions for PCOS-related concerns like acne, insulin resistance, and hormonal irregularities. For example, Oana Health offers science-backed treatments, including Spironolactone for acne and unwanted hair growth and Topical Spironolactone for those who prefer topical options. To address insulin resistance, a major factor in PCOS-related skin issues, they provide options like Oral Metformin ER, starting at $22 per month.

With telehealth services, you can receive consistent care and have treatments conveniently delivered to your home without additional shipping costs. By combining professional medical treatments with the lifestyle strategies discussed here, you can better manage PCOS symptoms and work toward achieving healthier, clearer skin.

Key Points for Managing PCOS and Getting Clearer Skin

When it comes to managing PCOS and improving skin clarity, a well-rounded approach is essential - one that addresses hormonal imbalances and focuses on overall health. Since insulin resistance affects 50% to 75% of people with PCOS, and over half of women with PCOS develop diabetes or pre-diabetes before age 40, dietary changes are a critical part of the puzzle.

Start by cutting out foods that worsen insulin resistance and inflammation. This includes refined carbs, sugary drinks, fried foods, and processed meats, all of which can amplify hormonal fluctuations and trigger acne. Instead, fill your plate with nutrient-rich alternatives like:

Whole grains: Think quinoa, brown rice, and oats.
Omega-3 rich foods: Salmon, walnuts, and flaxseeds work wonders.
Antioxidant-packed options: Dark leafy greens, berries, and other colorful fruits and vegetables.

Adding protein and fiber to meals can also help keep blood sugar levels stable, especially when eating starchy foods.

"Diet is critical to manage and improve polycystic ovary syndrome (PCOS). A nutritious, well-balanced diet that is rich in nutrients can help you manage PCOS and lose weight."
– MedicineNet

Beyond diet, regular exercise, stress management, and better sleep are key to balancing hormones and supporting skin health. Even something as simple as a 10–15 minute daily walk can improve insulin sensitivity.

For more targeted support, professional medical guidance can make a big difference. Lifestyle changes form the foundation, but treatments like Spironolactone (starting at $14 per month) can help reduce hormonal acne, while Oral Metformin ER (at $22 per month) addresses insulin resistance, a major driver of PCOS-related skin issues.

The bottom line? Consistency matters more than perfection. Small, sustainable changes to your diet and daily habits, combined with the right medical care, can create a powerful formula for clearer, healthier skin. With PCOS affecting 5–10% of women aged 15–44, remember - you’re not alone, and effective solutions are within reach.

FAQs

How do sugary foods and drinks affect acne in women with PCOS?

When it comes to women with PCOS, sugary foods and drinks can make acne worse. Why? Because they cause blood sugar levels to spike, prompting the body to produce more insulin. This increase in insulin can lead to heightened inflammation, excess oil production, and clogged pores - all key factors that contribute to acne breakouts.

To help keep your skin clearer, try cutting back on high-glycemic foods like candy, soda, and other sugary treats. Instead, focus on a balanced diet filled with whole, nutrient-dense foods. This can help regulate hormonal imbalances and support healthier skin.

What are the best dietary strategies to manage insulin resistance and improve skin with PCOS?

To help manage insulin resistance and support clearer skin for those with PCOS, focus on eating whole, minimally processed foods. Choose complex carbs like whole grains, legumes, and vegetables, as they can help keep blood sugar levels steady. Adding high-fiber foods to your meals is particularly helpful since they slow digestion and prevent sharp sugar spikes.

Cut back on refined sugars and processed foods, aiming to keep added sugars under 45 grams per day. Include healthy fats from sources like nuts, seeds, and olive oil to help maintain hormonal balance. Combine these dietary adjustments with regular exercise to enhance insulin sensitivity, which can contribute to healthier skin and overall wellness.

What types of exercise can help improve skin health for women with PCOS?

Exercise can significantly improve skin health for women dealing with PCOS by helping to balance hormones and reduce insulin resistance. Activities like walking, jogging, swimming, cycling, or hiking are especially effective in promoting hormonal equilibrium. Adding resistance training or mind-body exercises, such as yoga, can further support hormonal health and may even help minimize acne breakouts.

To see the best results, aim for 150–300 minutes of moderate-intensity exercise or 75–150 minutes of vigorous-intensity exercise each week. The secret lies in consistency - choose activities you genuinely enjoy and can maintain over time to benefit both your skin and overall well-being.