Eating a lot of fructose-rich foods has been shown to worsen acne. 

This sugar is found in table sugar and refined foods like cookies and cakes, as well as syrups in sodas. 

Even natural sweeteners marketed as “healthy alternatives,” like agave, coconut sugar, honey, fruit juice, dates, and dried fruit, are high in fructose.

While fructose is also present in whole fruit, this type of fructose doesn’t contribute to acne because it has much lower amounts of sugar than processed foods.

 Additionally, whole fruit contains fiber and nutrients that may offset the adverse effects of fructose. 

As such, you can still eat fruits even while addressing post-pill PCOS.

If you have post-pill acne, we recommend reducing refined foods (like dessert foods) to only once per week while your skin heals. 

If possible, try to completely cut fructose from your diet and see if it helps your skin recover faster.

As mentioned earlier, oral contraceptives have been shown to deplete the body of important nutrients like magnesium, zinc, B vitamins, and selenium. 

Zinc and magnesium are particularly important for hormone balance and promoting healthy ovulation, so it’s important to work on replenishing these after quitting the pill.

Zinc is particularly beneficial when coming off birth control as it has multiple benefits. 

First, it kills bacteria in the skin that leads to acne. 

It also reduces sebum production, reduces unwanted hair growth, lowers androgens, and nourishes your ovarian follicles to promote period regularity.

Nourished Period + PMS Repair was designed to replenish depleted vitamins and minerals caused by continued birth control use. It includes zinc, vitamins B1, B3, B5, B6, and B12. 

It also has dong quai, a herb traditionally used to support regular cycles and clarify the skin.

Supplementing with a high-quality vitamin designed to support your hormones, like Period + PMS Repair, for around six months is a safe and effective way to address the post-pill PCOS symptoms and nutrient deficiencies.

The birth control pill has been shown to have a mild antibiotic effect on gut microbiota, with around 40% of women taking the pill having low stomach acid levels. 

This means you may notice increased gastrointestinal issues such as bloating, irregular bowel movements, heartburn, dyspepsia, and indigestion.

As such, improving your gut health is crucial when quitting the pill. 

An imbalance in gut bacteria can give rise to gastrointestinal inflammation, which can further worsen hormonal imbalances and acne.  

It isn’t often discussed, but cow’s dairy can worsen inflammation in some people. 

Cow dairy contains a protein (called A1 casein) that isn’t present in goat and sheep dairy. 

Casein, in some women, has been shown to cause significant inflammation.

This is possible even if you don’t feel any gastrointestinal symptoms whenever you eat dairy (i.e., you’re not lactose intolerant). 

Cow dairy-related inflammation can worsen post-pill symptoms like acne. 

What’s tricky, however, is that casein intolerance isn’t easy to check via a blood test.

However, research has shown that a history of recurrent upper respiratory infections during childhood can indicate casein intolerance. 

This includes conditions like asthma, bronchitis, chronic tonsillitis, and ear infections during one’s younger years.

According to researchers, the inflammation associated with A1 casein may contribute to immune conditions like respiratory infections and acne.

To manage this, consider eliminating all cow dairy products like milk, yogurt, cream, and cheese from your diet for at least three months. 

See if you feel a difference in your body, particularly with acne. 

Butter and ghee, despite being dairy, are generally safe, though, as they contain mostly fat and have very little casein.

You can replace cow dairy with plant-based milk, products like nut milks and nut butter, and yogurt and cheese made from sheep or goat milk. 

Oat milk is another viable replacement.

Sheep and goat products, in particular, contain mostly A2 proteins that do not cause inflammatory acne. 

If at all possible, try removing cow dairy two months before you plan to quit the pill. 

Then, continue for three months after, to see if it helps reduce acne flare-ups.

Exercise is very beneficial whether or not you have PCOS. 

But when it comes to PCOS, finding the right balance is key. 

You can’t stay sedentary, but you also can’t overexercise, as both will worsen your PCOS symptoms.

Finding any form of sustainable movement throughout the week is key, as regular exercise can help improve your insulin resistance, lower inflammation levels, and keep your stress levels in check.

According to the International Evidence-Based Guidelines for PCOS, “a minimum of 150 min/week of moderate-intensity physical activity or 75 min/week of vigorous intensities or an equivalent combination of both, including muscle-strengthening activities on two “non-consecutive days/week,” is ideal for PCOS.

In addition to the methods mentioned above, you can also support your post-pill PCOS symptoms with the Nourished Post-Pill PCOS bundle, which contains Cycle Regulate + Ovulate, Androgen Blocker, and Detox + Digestion). 

This holistic bundle helps clear up excessive hormones, supports lower androgen levels, and helps regulate your cycle.