Foods for Oily Skin: What to Eat and Avoid

What you eat defines who you turn out to be. The food you eat has a significant impact on your skin’s state, particularly if you have an oily one. Excess oil production, greasiness, enlarged pores, acne, blackheads, and whiteheads are all difficulties that can be resolved by following an oily skin diet.

Most of us try a variety of topical medicines to alleviate these symptoms, but we don’t pay attention to what we eat. So why not eat a healthy diet to assist you to combat greasy skin? All you have to do is stay away from a few foods that aggravate your oily skin. Are you curious to know what those foods are?

To help manage the frequent concerns, we’ve compiled a list of foods good for skin. Continue reading.

7 Foods You Must Eat To Avoid Oily Skin

  1. Broccoli

Your skin’s best buddies are vitamins A and C! Broccoli, it turns out, is high in both. Furthermore, the antioxidants in this vegetable prevent excessive oil formation. Make sure you don’t eat it uncooked, though. To avoid other issues, semi-boiled broccoli is an excellent choice.

  1. Lentils and Pulses

Lentils are well-known for having a high nutritional value. They aid in the regulation of oil production, which maintains our skin clear. Pulses perform a fantastic job of keeping the oil balance in check. They’re known for supplying nutrients and proteins, as well as amino acids that don’t break down into sugar, which can aggravate oil production.

  1. Lemon

Here’s a vitamin C boost for your skin! Not only can you prevent acne by eating it, but you can also apply it to your skin. Because lemon has the ability to absorb oil, it is the ideal meal for oily skin. It also eliminates toxins from your body, giving your skin a smooth texture.

Side Effects of Using Sunscreen You Should Be Aware Of

  1. Whole Grains

When you eat whole grains instead of processed carbohydrates, your skin texture and tone will improve. Choose minimally processed foods whenever possible, such as whole wheat bread over white bread. Rutin, an antioxidant found in foods like whole-grain buckwheat, helps to prevent inflammation-related skin damage. Wheat germ is high in biotin, a B vitamin that aids in fat digestion. Your skin will become dry, itchy, and scaly if your body’s biotin levels are low.

  1. Banana

When you have oily skin, eating a banana every day can help you get rid of oily skin. They are high in phosphates, potassium, and Vitamin E, all of which contribute to the skin’s radiance. Bananas are another powerful detoxifier. It can assist in pore regulation, preventing debris from entering your skin and producing greasy build-up.

  1. Spinach

Oil isn’t found in green plants like spinach, kale, or broccoli. They are high in fibre, which, as I previously stated, aids in the clearing of your skin and the regulation of oil production. Spinach has anti-ageing properties as well. Water makes up around 164 grams in a cup of spinach. To keep healthy, your skin requires water. It will become dehydrated, dry, tight, and flaky if you don’t drink enough water, and your sebaceous glands may go into overdrive to compensate, resulting in oily skin.

  1. Dark Chocolate

At last, something you’ve been waiting for! Yes, you can have dark chocolate; all you have to do is exercise portion control. Dark chocolate has more polyphenols, which are antioxidants that preserve and enhance the skin, due to its increased cocoa content. Other research, on the other hand, suggests that consuming dark chocolate on a regular basis can cause acne breakouts. As a result, moderation is essential.

7 Foods You Must Avoid At All Costs If You Have Oily Skin

  1. Salt

We get it: this isn’t the way we wanted to start the list, either. However, salt is one of the worst culprits when it comes to damaging the appearance of our skin. Excess salt consumption can result in dehydration, water retention, edema, and eye bags. As the skin tries to compensate for the dehydration induced by salt, it may produce more oil.

  1. Sugar

It’s simple to assume that if salt is a no-no, sugar will be a safe bet. Actually, we don’t have much luck in that matter. Sugar-rich diets enhance the creation of IGF-1, a peptide hormone that promotes development, but they can also produce an overproduction of sebum, or excess oil, according to research.

  1. Skimmed Milk

According to several studies, there is a link between milk and acne, particularly skimmed milk. According to a 2016 study conducted by researchers at the Medical University of Warsaw, there are various causes behind this.

Is Your Skin Sensitive? Here are Tips to Protect it

For starters, biological changes occur during the creation of skimmed milk, which, when combined with the possibility of a hormonal imbalance in the milk, makes this form of milk more likely to clog pores than whole milk. Another issue is that dairy producers may add whey proteins to skimmed milk to maintain consistency, which the researchers believe may contribute to oily skin.

  1. Processed Carbs

According to a nutritionist, foods high in refined carbs (white bread, white pasta, and white rice) can also enhance IGF-1 production. Spaghetti and meatballs are a double whammy when it comes to boosting your skin’s undesirable oil production.

  1. Peanut Butter

The delectable rich and creamy snack is high in fat, notably omega-6 fatty acids, which have been linked to skin irritation and acne. Secret spoonfuls from the jar in the middle of the night, rest in peace.

  1. Fried Foods

It may seem self-evident, but we’re here to confirm your fears: the wonderful variety of fried food available at state fairs is essentially one giant booby trap for your skin. Saturated and trans fats are to blame, and they may cause inflammation, which your skin may respond to by producing more oil.

  1. Fizzy Drinks

Nothing compares to the first few effervescent sips of a drink. Sugary drinks are detrimental to IGF-1, a peptide hormone that, when overstimulated, can produce extra oil.


Now that we’ve listed down all the good and bad foods for your oily skin, you can make a pick for yourself and see your skin changing for the better.

Filed under: Skin Care, Tips and Myths

Leave a Reply

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

This site uses Akismet to reduce spam. Learn how your comment data is processed.