Suffering from PCOS and acne? Your food plan can help.
If you live with PCOS and acne, you’re not alone in feeling frustrated by stubborn skin and hormonal challenges. But research shows real hope: what you eat makes a surprising difference not just for your skin, but for your hormones and overall well-being.
Diet changes for clearer skin and lower insulin
In only 12 weeks, fewer acne lesions were present
In a significant clinical study, young people with moderate to severe acne followed a food plan for 12 weeks, consisting of low-glycaemic (slow sugar-releasing) foods. By the study’s end, participants had not only fewer acne lesions but also improved insulin sensitivity and lower free testosterone—key issues in both acne and PCOS.
In only 2 weeks, the hormones involved in acne were reduced
Additional research confirms these benefits: a low glycaemic diet can decrease blood levels of insulin-like growth factor 1 (IGF-1), which are associated with the development of acne and PCOS symptoms.This change happened in only two weeks.
Women with PCOS ate far fewer plant foods rich in beneficial compounds
Researchers used a DPI score (Dietary Phytochemical Index) to measure the number of plant-based foods—such as vegetables, fruits, herbs, and whole grains—that women were consuming. Think of it as a “plant power” score.
The results were striking:
Women with PCOS scored dramatically lower (32 out of 100) compared to women without PCOS (44 out of 100). This means women with PCOS were eating significantly fewer phytochemical-rich plant foods.
And this mattered—a lot.
Those eating fewer plant foods had:
- Higher levels of problem hormones, including LH (luteinising hormone), DHEA-S, and testosterone—the very hormones that drive PCOS symptoms
- Worse metabolic markers, including inflammation (measured by C-reactive protein), higher fasting blood sugar, and greater insulin resistance
- Lower SHBG levels (the protein that “locks up” excess testosterone and keeps it from causing problems)
But here’s the encouraging part:
Women who ate more phytochemical-rich plant foods had “a significantly reduced risk of PCOS and its complications, including acne and irregular menstrual cycles.” Yes, a lower chance of having PCOS!
As a bonus, women who ate more plant foods also reported better mental health and fewer symptoms of depression.
The bottom line?
Loading your plate with colourful vegetables, fruits, herbs, and whole plant foods isn’t just general health advice—it may be one of the most potent dietary strategies for managing PCOS and the acne that often accompanies it.
From PCOS to perfect health, with love,
Dr. Rebecca Harwin
The PCOS Expert
Chiropractor & Bestselling Author of
Conquer Your PCOS Naturally
www.ConquerYourPCOSNaturally.com
P.S. For more success strategies and scientific secrets, head to our Facebook page and hit ‘like’. There is so much more I have to share with you to balance your PCOS hormones!
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