Oily Skin Diet

Oily Skin Diet: Foods to Include and Avoid

The foods you eat have a significant influence on your skin condition, particularly oily skin. Yes, adopting an oily skin diet can help you manage a variety of skin concerns, including excess oil production, greasiness, enlarged pores, acne, blackheads, and whiteheads. Most of us use a variety of topical therapies to address these symptoms but do not pay attention to what we ingest. So, why not adopt a balanced diet to counteract oily skin? All you have to do is avoid certain meals that exacerbate your oily skin.

Foods For Oily Skin


Green veggies such as spinach, kale, and broccoli have no oil. They are high in fiber, which, as I previously stated, helps to cleanse your skin and control oil production. Spinach also has anti-aging properties. One cup spinach contains approximately 164 grams of water. Healthy eating requires drinking plenty of water. Without enough water, your skin may become parched, dry, tight, and flaky, and your sebaceous glands may go into overdrive to compensate, resulting in oily skin.


Avocado is another excellent food for maintaining good skin. It includes fatty acids that are incredibly beneficial to the skin and help to prevent the sebaceous glands from secreting excessive oils. It is rich in antioxidant carotenoids such as alpha-carotene, beta-cryptoxanthin, beta-carotene, zeaxanthin, and lutein. Adequate carotenoids in your diet will enhance skin density, thickness, tone, and texture.


Bananas include vitamin E, phosphates, and potassium, which all benefit skin health. They are also excellent detoxifiers. Eating a banana every day can help reduce pores, preventing dirt from entering them. Bananas include antioxidants that help combat oxidative damage.


Nuts include omega-3 fatty acids, which are vital for clean, healthy skin. They also have anti-inflammatory qualities and improve skin texture. However, do not drink too many of them, since they may have the opposite impact on your skin. Restrict it to a handful every day (should be contained within your fist), or less.

Omega-3 fatty acids, found in foods such as soy beans, avocados, almonds, salmon, and tuna, are beneficial to the skin. Omega-3 fatty acids are anti-inflammatory and aid in the management of overall inflammation. Increasing dietary omega-3 fats will help to repair the skin.

Whole Grains

Consuming whole grains instead of processed carbs improves skin texture and tone. Always pick meals with little processing, such as whole wheat bread versus white bread. Whole-grain buckwheat contains rutin, an antioxidant that helps reduce inflammation-related skin damage. Wheat germ includes biotin, which is a B-vitamin that aids in fat metabolism. Low biotin levels can cause dry, itchy, and scaly skin.


Cucumbers contain 95.23 g of water per 100 grams. That means they are largely composed of water. As we all know, moisture is essential for healthy skin. Water eliminates toxins from your body and aids in the normal production of hormones. Furthermore, cucumbers have a high level of antioxidants, which are necessary for healthy skin. They are also anti-inflammatory, helping to minimize acne.


Carrots have several skin benefits, making them a natural skincare powerhouse. These root vegetables include carotenoids, which have been associated to a more youthful appearance. Carrots, whether consumed or used topically, help produce a naturally healthy and beautiful complexion. However, it is vital to consume carrots in moderation, as excessive intake may result in carotenemia, a disorder characterized by a yellow or orange skin tone. Remember that balance is essential for maximizing the skin-enhancing qualities of this colorful vegetable while avoiding any adverse effects.

Lemon Juice

Lemon juice helps to remove toxins from the body and promotes good liver function, resulting in clean and supple skin. Lemon contains vitamin C, which helps to revitalize the skin inside and prevent aging spots. Regular consumption of fresh lemon water can heal acne, blackheads, and other skin ailments while also controlling oil production.

Coconut Water

Coconut water is excellent for skin hydration. It keeps the skin fresh and supple while preventing breakouts, acne, and blemishes. It’s high in vitamin C, riboflavin, and calcium, as well as magnesium, potassium, and manganese. It might possibly have potential anti-inflammatory properties.

Dark Chocolate

Finally, something you wanted to hear! Yes, you can eat dark chocolate; you just need to exercise portion control. Dark chocolate has a greater cocoa content, which means it includes more polyphenols, which are antioxidants that protect and enhance skin. Other studies, on the other hand, show that eating dark chocolate on a regular basis might cause acne breakouts. Therefore, moderation is crucial.


Citrus fruits, such as oranges and lemons, contain vitamin C, which is beneficial to the skin. They also include detoxifying chemicals that remove excess oil from your skin, leaving it healthier. The natural oils found in oranges aid to hydrate the skin. They also include citric acid, which helps to dry out acne and improve the texture of your skin.

Lentils And Pulses

Lentils are nutrient-dense. Consuming them regularly in the right amounts can help in controlling the production of oil, facilitating clear skin. Pulses, too, control the oil production in the body. They contain amino acids that don’t break into sugars when consumed, which actually aggravates oil secretion

MIMI (Multi ion mask insert)

  • Can be worn with any facemask and provides additional heavy-duty protection.
  • Adult & Youth Sizes Available

Foods to Avoid

Spicy Foods

Spicy meals are difficult to digest, and eating too many spices can cause the body to produce toxins. Chilis may generate a lot of heat in the body, making the skin greasy and generating a lot of pimples, especially if you are prone to them. If you have oily skin, eat more soups and salads.

Fatty Meats

Meat has extremely high levels of salt, which causes water retention. This promotes irritation and greasiness, which leads to excessively oily skin.


Alcohol dehydrates the body, therefore the skin produces extra oil to compensate. This frequently leads to acne and outbreaks.

Salty Snacks

Excess salt can lead to water retention and inflammation. It can also cause an increase in the oil levels of the skin as it tries to combat the dehydration caused due to salt. Avoid pickles, salted nuts, crisps, sauces, salad dressings, store-bought soups, cured meats and bacon, chips, and crackers

Added Sugars

Consuming sugar raises your blood sugar levels. This stimulates the synthesis of more insulin, which induces the glands to generate more oil. This causes greasy skin and acne. Avoid cakes, cookies, jams, pastries, and sweets, as well as cereals, cereal bars, crackers, and carbonated beverages. Consume natural sugars found in fruits and vegetables in moderation.

Refined carbohydrates

Refined cereals like white pasta, white flour (maida), junk food, and processed drinks can affect your skin since they boost your blood sugar levels, causing oil production to overdrive.


A research found that coffee decreases insulin sensitivity. This implies that after drinking coffee, your blood sugar levels remain elevated for longer than normal. This may cause more irritation and exacerbate your acne.

Dairy Products

They may be an important component of your diet, but they have a bad influence on your skin, particularly if it is oily. High quantities of hormones (such testosterone) activate the sebaceous glands in the skin, making it oily and greasy.

Bottom Line

To acquire a beautiful complexion, you must take good care of your skin. It might be challenging to keep your skin clear and free of acne. Furthermore, many people struggle with oily skin. Although your genetics define the underlying reason of oily skin, there are several remedies accessible. One of them is eating properly. Your diet has a significant influence on how well you care for your skin. Incorporating lean protein, probiotics, and prebiotics into your diet, as well as low-GI foods, can benefit not just your nutrition but also your general health, including skincare problems like oily skin.

Leave a Comment

Your email address will not be published. Required fields are marked *