Nutrition & Lifestyle for HS
While diet alone cannot cure HS, an anti-inflammatory lifestyle can meaningfully reduce flare frequency and severity for many patients.
Anti-Inflammatory Diet for HS
Research suggests that dietary choices can influence systemic inflammation, which plays a central role in HS. An anti-inflammatory diet emphasizes whole foods, healthy fats, and plant diversity while limiting processed foods and common inflammatory triggers.
Foods to Emphasize
Foods to Limit or Avoid
Blood Sugar Management
Insulin resistance and high blood sugar are strongly associated with HS severity. Managing blood sugar through diet and lifestyle may help reduce inflammation and flare frequency.
Eat protein with every meal
Protein slows glucose absorption and reduces blood sugar spikes.
Choose low-glycemic carbs
Sweet potatoes, legumes, and whole grains over white bread and sugar.
Don't skip meals
Irregular eating patterns can cause blood sugar instability.
Add fiber to every meal
Vegetables, legumes, and seeds slow digestion and stabilize glucose.
Move after meals
Even a 10-minute walk after eating significantly improves glucose uptake.
Limit alcohol
Alcohol disrupts blood sugar regulation and can trigger flares.
7-Day Anti-Inflammatory Meal Plan
This sample plan emphasizes anti-inflammatory foods, avoids common HS dietary triggers, and is designed to be practical and satisfying. Adjust portions and ingredients based on your personal tolerances and preferences.
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Day 1 | Overnight oats with blueberries, chia seeds, and almond milk | Large mixed greens salad with salmon, avocado, cucumber, and olive oil dressing | Turmeric chicken thighs with roasted sweet potato and steamed broccoli | Handful of walnuts + green tea |
| Day 2 | Smoothie: spinach, frozen mango, ginger, turmeric, coconut milk | Lentil soup with kale and lemon | Baked cod with quinoa and roasted asparagus | Apple slices with almond butter |
| Day 3 | Scrambled eggs with spinach and avocado on gluten-free toast | Chickpea and vegetable curry (no nightshades) | Ground turkey lettuce wraps with ginger-garlic sauce | Celery with hummus |
| Day 4 | Chia pudding with raspberries and hemp seeds | Tuna salad (olive oil mayo) with cucumber and arugula | Salmon with roasted Brussels sprouts and cauliflower rice | Mixed berries + chamomile tea |
| Day 5 | Sweet potato hash with eggs and kale | Black bean and avocado bowl with lime and cilantro | Herb-roasted chicken with roasted zucchini and green beans | Pumpkin seeds + peppermint tea |
| Day 6 | Smoothie bowl: acai, banana, almond milk, topped with seeds and berries | Grilled vegetable and hummus wrap (gluten-free tortilla) | Baked trout with lemon, dill, and roasted root vegetables | Sliced pear with cashew butter |
| Day 7 | Buckwheat pancakes with fresh berries and maple syrup | Large Greek salad with grilled chicken (no croutons) | Slow-cooker beef stew with root vegetables (no nightshades) | Dark chocolate (85%+) + herbal tea |
Anti-Inflammatory Beverage Recipes
Golden Turmeric Milk
Warm oat milk + 1 tsp turmeric + ½ tsp ginger + pinch black pepper + honey. Anti-inflammatory and soothing before bed.
Anti-Inflammatory Green Smoothie
Spinach + cucumber + ginger + lemon + green apple + water. Alkalizing and nutrient-dense.
Ginger Lemon Detox Water
Sliced ginger + lemon + cucumber in cold water. Hydrating and digestive support.
Chamomile & Lavender Tea
Chamomile + lavender + honey. Calming for stress-related flares.
Stress & HS
Stress is one of the most consistently reported HS flare triggers. Chronic stress elevates cortisol and pro-inflammatory cytokines, which can directly worsen HS activity.
- Practice daily mindfulness or meditation (even 5-10 minutes)
- Regular gentle exercise reduces stress hormones
- Journaling can help process emotional stress
- Therapy or counseling for chronic stress management
- Set boundaries with stressful people and situations
- Prioritize activities that restore your energy
Sleep & Immune Health
Poor sleep quality is both a consequence of HS pain and a contributor to increased inflammation. Prioritizing sleep hygiene is a meaningful part of HS management.
- Aim for 7-9 hours of sleep per night
- Keep a consistent sleep and wake time
- Use a cooling mattress pad or fan if heat worsens discomfort
- Elevate affected limbs with pillows if needed
- Avoid screens 1 hour before bed
- Discuss sleep disturbances with your doctor. Treatment options exist.
Exercise Considerations
Exercise reduces systemic inflammation, supports weight management, and improves mental health, all beneficial for HS. However, heat, sweat, and friction during exercise can trigger flares. The key is finding movement that works for your body.
HS-Friendly Exercise Options
- Swimming (cool water reduces inflammation)
- Walking (low friction, moderate intensity)
- Yoga and stretching (gentle, adaptable)
- Cycling (seated, minimal friction if padded)
- Water aerobics
- Resistance training (upper body when lower affected)
Exercise Tips for HS
- Shower immediately after exercise
- Wear moisture-wicking, seamless athletic wear
- Apply absorbent powder to skin folds before exercise
- Exercise in air-conditioned environments when possible
- Listen to your body. Rest on flare days without guilt.
- Start slowly and build intensity gradually
Nutrition and the Microbiome
The foods you eat directly shape your gut microbiome - the trillions of bacteria that regulate immune function and systemic inflammation. Research increasingly shows that gut microbiome dysbiosis may contribute to HS disease activity through the gut-skin axis.
An anti-inflammatory diet rich in fiber, fermented foods, and diverse plant foods is one of the most accessible ways to support microbiome diversity - and may offer broader benefits for HS inflammation beyond direct dietary effects alone.
High-fiber diets support beneficial bacterial populations
Fermented foods (kefir, yogurt, kimchi) introduce beneficial microbes
Ultra-processed foods and refined sugars reduce microbiome diversity
Antibiotic courses (common in HS) can disrupt gut microbiome balance
Microbiome-Friendly Foods
High-Fiber Vegetables
Broccoli, artichokes, asparagus, leeks, garlic, onions
Fermented Foods
Plain yogurt, kefir, kimchi, sauerkraut, miso (check for triggers)
Prebiotic Foods
Bananas, oats, flaxseed, chicory root, Jerusalem artichoke
Polyphenol-Rich Foods
Blueberries, dark chocolate, green tea, extra-virgin olive oil
Omega-3 Sources
Salmon, sardines, walnuts, chia seeds, flaxseed
Download the HS Nutrition Starter Guide
Get a printable version of the 7-day meal plan, food lists, and snack guides.
Medical References
- [1]Shen AS, et al. Dietary factors and hidradenitis suppurativa: a systematic review. Nutrients. 2023;15(23):4924. PubMed
- [2]Alikhan A, et al. North American clinical management guidelines for hidradenitis suppurativa. J Am Acad Dermatol. 2019;81(1):76-90. PubMed
- [3]Zouboulis CC, et al. European S1 guideline for the treatment of hidradenitis suppurativa/acne inversa. J Eur Acad Dermatol Venereol. 2015;29(4):619-644. PubMed
- [4]Garg A, et al. Hidradenitis suppurativa and its association with obesity, smoking, and diabetes mellitus. Int Wound J. 2024;21(9):e70035. PubMed
- [5]Jemec GBE. Hidradenitis suppurativa. N Engl J Med. 2012;366(2):158-164. PubMed
Stay Connected with the HS Community
Get the latest HS resources, research updates, and community support delivered to your inbox.
No spam, ever. Unsubscribe anytime.