While many of us have naturally oily skin, this skin type could produce even more unwanted oil thanks to a diet without enough vitamins and nutrients, and filled with sugar. With that said, we checked in with skincare and health experts to learn more about 3 types of foods to limit (and ultimately avoid) if your goal is obtaining a less shiny complexion. Read on for tips and suggestions from board-certified dermatologist Dr. Elaine F. Kung, MD, founder of Future Bright Dermatology, and skincare expert Dr. Adrienne O’Connell, Medical Director and President of Laguna Beach Aesthetics.
1. Dairy Products
Scientific research shows that foods "do in fact" affect our skin's oil production, Kung says. "Dairy, milk products and whey protein" in particular, she says, "increase IGF-1, which will cause oilier skin." While consuming enough vitamin D and calcium every day is essential for your overall health, O'Connell warns that excessive dairy can cause an even oilier complexion. "Dairy products contain high levels of hormones that stimulate sebaceous glands to produce more oil," she explains, which is "exactly what we’re trying to stop." If you drink milk or cream in your coffee every day, O'Connell adds that caffeine should also be limited for anyone with oily skin, as sipping on this several times a day (without hydrating with ample water) could lead to "increasing inflammation and worsening acne."
2. Ultra-Processed Snacks (Junk Food)
When we think junk food, we often think potato chips, candy, and other snack items that come in sealed-tight plastic bags or wrappers. These ultra-processed foods, O'Connell stresses, should be limited and skipped whenever possible if you frequently experience oily skin. "Refined carbohydrates (often found in junk food) spike our sugar levels sending oil production into overdrive," she explains. Saturated and Trans Fats found in "red meat, butter, pizza, cheese and cream," she adds, increase inflammation in the skin "which stimulates oil production." Kung adds that foods that are "high glycemic index or glycemic load" (a.k.a. sugar, juices and soft drinks, refined grains, processed foods, cured meats) can "increase free androgens and insulin growth factor 1." This in turn, she notes will increase sebum production and allow for shinier skin.
3. Alcohol & Salty Foods
This drink ingredient and snack type can both have the same oil-creating effects on our skin, which O'Connell suggests steering away from. "Alcohol and salty foods dehydrate the body, which tricks the skin into producing more oil to compensate," she explains.
Healthier Alternatives For Your Skin
While dairy, caffeine, processed snacks, alcohol and salty foods should be limited and ultimately avoided if you have oily skin, O'Connell has several suggestions for foods that can help combat the production of undesired oil. Cucumbers are O'Connell's first recommendation, as they "are 95% water which helps hydrate the skin, while also containing strong antioxidants which is essential for good skin." Bananas, she adds, contain vitamin E and potassium "which increase skin health, as eating a banana a day can decrease pore size." Thirdly, O'Connell notes that avocados are another great option, and "contain fatty acids which prevent excess oil secretion from our sebaceous glands."
Another food type that helps promote clearer and less oily skin includes "green vegetables like spinach and kale that are rich in fiber and do not contain any oil," she explains. "They help clear your skin and regulate oil production." Additionally, oranges are "great for your skin because they have detoxifying agents that flush out excess oil," she says, while also highlighting the benefits of lemon juice, which can "help to eliminate toxins from the body, making our skin clear and supple." Consuming fresh lemon juice can help "cure acne and skin infections and control oil production, she continues. Lastly, a healthy dessert option for oily skin would be "dark chocolate in moderation," O'Connell concludes, adding that the sweet treat contains "high levels of polyphenols, antioxidants that protect and improve skin health."
