What To Eat And Not Eat If You Have Oily Skin

Your skin’s condition, particularly if you have oily skin, is greatly influenced by the food you consume. Hence, eating a diet for oily skin can definitely help you get rid of a variety of skin problems, including excessive oil production, greasiness, enlarged pores, acne, blackheads, and whiteheads. Most of us attempt a number of topical treatments to address these problems, but we do not focus on our diet. So why not adopt a healthy diet that will aid in your fight against oily skin? All you have to do is stay away from a few foods that make your oily skin problems worse. Do you want to know what those foods are?

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Foods To Eat For Oily Skin


100 grams of cucumbers contain 95.23 g of water. They are therefore primarily composed of water. We are all aware of how crucial water is for healthy skin. Water aids in the normal hormone release and helps your body clean away impurities. Moreover, cucumbers are rich in antioxidants, which are crucial for healthy skin. Also, they are anti-inflammatory, which lessens acne.

Whole grains

Eating whole grains rather than processed carbohydrates will improve your complexion and improve the texture of your skin. Always choose foods that have had the least amount of processing; for instance, whole wheat bread is preferable to white bread. Rutin, an antioxidant found in foods like whole-grain buckwheat, helps reduce skin damage brought on by inflammation. Biotin is a B vitamin found in wheat germ that aids in the breakdown of lipids. Your skin will become dry, itchy, and scaly if you have low biotin levels in your body.


Omega-3 fatty acids, which are crucial for clear, healthy skin, are abundant in nuts. They also help improve the texture of your skin and have anti-inflammatory qualities. But be careful—if you eat too many of them, your skin can have the reverse impact. Limit it to a few every days.

The omega-3 fatty acids found in foods like soybeans, avocados, almonds, salmon, and tuna are great for the skin. Because they are anti-inflammatory, omega-3 fatty acids help control systemic inflammation. Omega-3 dietary fat intake should be increased to promote skin healing.


Phosphates, potassium, and vitamin E in bananas improve skin health. They work wonders in detoxifying the body. A banana a day can help reduce pores, preventing dirt from penetrating them. Bananas include antioxidants that aid in the fight against oxidative damage.


Avocados are yet another fantastic fruit for glowing skin. It has fatty acids that are very good for the skin and stop the sebaceous glands from secreting too much oil.


There is no oil in green veggies like spinach, kale, and broccoli. As I already explained, they are high in fibre, which helps to clear your skin and control oil production. Moreover, spinach has anti-ageing properties. A cup of spinach has 164 grams of water in it. Water is essential for the health of your skin. If you don’t drink enough water, your skin may become dry, flaky, tight, and dehydrated, and your sebaceous glands may overreact in an effort to prevent this, giving you oily skin.

Dark Chocolate

Finally, the news you’ve been waiting to hear! Yes, you are permitted to consume dark chocolate; however, portion control must be used. Dark chocolate includes higher quantities of polyphenols, which are antioxidants that benefit and preserve the skin, due to its increased cocoa content. Yet, other research suggests that consuming dark chocolate regularly may cause acne problems. Thus, the key is moderation.

Coconut Milk

Coconut water is excellent for hydrating the skin. It aids in maintaining the skin’s clarity and suppleness and shields against pimples, acne, and blemishes. It has minerals like magnesium, potassium, and manganese as well as vitamins C, riboflavin, and calcium. It might also have anti-inflammatory properties.

Foods To Avoid For Oily Skin

Dairy Goods

They may make up a sizable portion of your diet, but they are bad for your skin, particularly if it is oily. They have elevated hormone levels, such as testosterone, which cause the sebaceous glands in their skin to get stimulated, resulting in oily and greasy skin.


According to a study, coffee lowers insulin sensitivity. This means that after consuming coffee, your blood sugar levels remain elevated for a longer amount of time than usual. Your acne may become more inflammatory as a result of this.

Carbs that have been refined

White pasta, white flour, fast food, and processed juices are examples of refined grains that can damage your skin by raising blood sugar levels and causing an increase in oil production.

Salty Foods

Inflammation and water retention can result from eating too much salt. In an effort to counteract the dehydration brought on by the salt, it might also cause the skin’s oil production to increase. Avoid cured meats and bacon, pickles, salted nuts, crisps, sauces, salad dressings, store-bought soups, chips, and crackers.

Extra Sugars

Your blood sugar levels increase after eating sugar. The glands then generate more oil as a result of producing more insulin as a result of this. Acne and greasy skin are caused by this. Steer clear of cereals, cereal bars, crackers, cakes, cookies, jams, pastries, and sweets. Natural sugars, which are found in fruits and vegetables, should be consumed in moderation.

Fatty Meats

Meat has an extremely high salt content, which causes water retention. As a result, the skin becomes excessively oily and inflammatory.

Spicy Meals

Consuming too many spices might lead to the body producing toxins since spicy foods are difficult to digest. Chilis can produce a lot of heat in the body, which can make the skin greasy and result in many pimples, especially if you are prone to them. Eat more salads and soups if you have oily skin.

Read also: Easy Ways To Tighten Saggy Skin At Home


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