There is much discussion about how certain dietary interventions affect hormonal acne. Hormonal acne is primarily influenced by fluctuations in hormones, including testosterone, androgens, estrogen, and progesterone. These hormones play a role in increasing oil production in the skin, leading to inflammation and acne. High-glycemic foods and dairy products can spike insulin and other hormones that may exacerbate acne. While diet alone isn’t a cure-all, it can be a significant factor in managing hormonal acne alongside other treatments. One diet that isn’t often discussed in relation to acne is the Low FODMAP diet.
The Low FODMAP diet can be a useful tool for identifying acne triggers, particularly for those with digestive sensitivities. By eliminating high FODMAP foods that may cause gut inflammation, individuals can observe changes in their skin. This diet helps pinpoint specific food sensitivities, leading to a better understanding of how diet impacts acne.
Understanding Hormonal Acne
Hormonal acne is primarily influenced by fluctuations in hormones, including testosterone, androgens, estrogen, and progesterone. These hormones contribute to increased oil production in the skin, causing inflammation and acne. High-glycemic foods and dairy products can spike insulin and other hormones that may exacerbate acne. While diet alone isn’t a cure-all, it can significantly impact managing hormonal acne alongside other treatments.
The Role of Diet and Gut Health in Managing Hormonal Acne
What we consume in our daily diet has a significant impact on acne. This is linked to fluctuations in hormones such as androgens, testosterone, estrogen, and progesterone.
In particular, foods that are high on the glycemic index, such as refined carbohydrates and processed snacks, cause spikes in blood sugar and insulin levels. This triggers inflammation and increased oil production, which in turn leads to acne. Dairy also contributes to hormonal acne. Its association with acne is due to its influence on hormone levels and insulin-like growth factor (IGF-1). The relationship between gluten and hormonal acne isn’t fully understood. However, some individuals with gluten sensitivity or celiac disease report improvements in their skin condition when they eliminate gluten from their diet.
Overall, while diet plays a significant role in acne, our gut microbiome is also crucial. How we digest foods and the balance of good and bad bacteria affect hormone conversion and inflammation, contributing to acne. The main priority is to maintain a balanced diet and focus on testing your hormones and gut microbiome to address the root cause of the issue. Conversely, a diet rich in fruits, vegetables, whole grains, and healthy fats can help regulate hormones and reduce inflammation, potentially improving acne symptoms. Balancing your diet and focusing on nutrient-rich foods may help manage hormonal acne more effectively.
What is the Low FODMAP Diet?
The Low FODMAP diet stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.
The Low FODMAP diet is generally recommended to patients who experience symptoms like bloating, pain, and irritation after eating certain foods, usually those high in FODMAPs. These foods contain either high or low amounts of sugars. Due to its sugar content, the diet is a significant tool for identifying acne triggers.
The breakdown of the FODMAPs includes:
- Oligosaccharides: Found in foods like wheat, rye, onions, and garlic. They include fructans and galacto-oligosaccharides (GOS).
- Disaccharides: Mainly lactose, which is found in dairy products such as milk, yogurt, and cheese.
- Monosaccharides: Fructose, which is found in high amounts in honey, apples, and high-fructose corn syrup.
- Polyols: Sugar alcohols like sorbitol and mannitol, present in some fruits and vegetables and used as sweeteners in sugar-free products.
How the Diet Works to Reduce Gut Symptoms and Inflammation
The Low FODMAP diet reduces gut symptoms and inflammation primarily through its impact on digestive processes and gut microbiota. It works by reducing fermentation and gas production, improving water balance, minimizing digestive tract irritation, reducing gut microbiome imbalances, and allowing for the identification of triggers.
How the Low FODMAP Diet Can Help Diagnose Hormonal Acne Triggers
The Low FODMAP diet consists of three phases: elimination, reintroduction, and personalisation.
- Elimination Phase: This initial phase involves removing all high-FODMAP foods from your diet to see if your symptoms improve. This phase usually lasts about 4-6 weeks.
- Reintroduction Phase: After the elimination phase, FODMAPs are gradually reintroduced one at a time to identify which specific types trigger symptoms. This phase helps determine personal tolerance levels.
- Personalisation Phase: Based on the results of the reintroduction phase, a long-term eating plan is developed that minimises symptoms while allowing for a varied and balanced diet.
Helpful Tips
Keeping a food and symptom diary or tracking it with an app is important. This allows individuals to pinpoint which food items affect their gastrointestinal symptoms most significantly. One beneficial app is from Monash University:
Common Hormonal Acne Triggers with Low FODMAP
- Dairy: Dairy contains A1 casein, a type of protein found in cow’s milk. This can trigger an inflammatory response that causes acne.
- Gluten: Gluten can exacerbate acne by increasing an antibody called anti-gliadin IgA, which promotes an inflammatory response in the skin. Gluten can also increase zonulin markers, making individuals more susceptible to intestinal hyper-permeability (leaky gut).
- High-Sugar Foods: Reducing highly processed sugary foods can improve the occurrence of hormonal acne. Sugary foods cause spikes in insulin, which stimulates oil production in the skin. This, in turn, has the potential to increase androgen levels, which cause acne.
- High-FODMAP Fruits and Vegetables: Some studies suggest that gut health is linked to hormone regulation. If high FODMAP foods disrupt gut health, it could indirectly affect hormone levels and contribute to hormonal acne.
- People vary in their reactions to FODMAPs; some may experience breakouts as a result of consuming these foods, while others may not notice any effect.
How to Know if the Diet Is Working
When following a Low FODMAP diet, improvements may include smoother-textured skin, better digestion, and reduced feelings of bloating.
Keeping a food and symptom diary is vital to note any positive or negative symptoms you may experience.
Consulting with a healthcare professional and having regular check-ins is important throughout this process. Speaking to a health professional will offer you guidance and the right approach to addressing the root cause of your acne.
Natural Skincare Practices to Assist Your Diet
Gentle Cleansing: Gentle cleansing focuses on using mild, non-irritating products to cleanse the skin without stripping it of its natural oils. Recommended natural brands that offer gentle cleansers include:
- LAMAV Skincare
- The Ordinary
- Esmi Skin Care
- Juniper
Suitable ingredients for acne-prone skin include aloe vera, chamomile, calendula, hyaluronic acid, salicylic acid, niacinamide, tea tree oil, and oat extract.
Hydration and Moisturisation: Hydration and moisturisation are important for skincare as they protect the skin barrier, prevent overproduction of oil, balance pH levels, and improve texture. Natural moisturisers include coconut oil, aloe vera, squalane, and shea butter.
Healthy Lifestyle Choices: Diet, sleep, and stress management play crucial roles in skin health. A balanced diet rich in antioxidants and hydration supports skin vitality. Quality sleep aids in repair and regeneration. Effective stress management reduces inflammation and hormonal fluctuations, both of which can contribute to skin issues like acne and premature aging.
Personalised Skincare and Dietary Advice from Healthy Remedies
At the Happy and Healthy Wellbeing Centre, we offer services to support clients dealing with hormonal acne, gut health issues, and more.
Our services include:
- 30-minute express appointments for acne and gut health
- 60-minute initial appointments for more than one condition
- We provide face-to-face sessions as well as Zoom consultations. We see clients from all over the world and have successfully helped thousands clear their skin and improve their overall lifestyle.
Getting the right personalised advice can improve your skincare routine and help manage hormonal acne. Not all supplements, diets, and skincare solutions are one-size-fits-all, so ensuring you receive the right personalised care is important.
The Low FODMAP diet can be a useful tool for identifying acne triggers. By eliminating triggering foods, you can pinpoint items that cause disruptions in your skin and gut. The Low FODMAP diet consists of foods low in particular sugars; consuming foods high in FODMAP sugars can increase an inflammatory response for some people. Therefore, trying this diet is an effective way to determine whether this approach suits you.
If you feel like you have tried everything for your skin and need extra support, then we can help you. To get help from one of our acne and gut specialist naturopaths please book a consultation with Hayden or Bianca by contacting us or booking online.