How should people with oily skin be fed?

Nutrition After Cesarean Section

What Should Oily Skin Eat and Avoid?

Regular and correct skincare is extremely important for our skin health. However, we must say that this alone is not enough. Because there are many factors that affect skin health and how our skin looks. Hormonal disorders, malnutrition, irregular lifestyle, genetic factors, and stress affect not only our internal organs but also our skin.

How should people with oily skin be fed?

  • Consume Probiotic Foods
  • Choose foods with a Low Glycemic Index
  • Increase Zinc Intake
  • Eat Rich in Vitamin A
  • Consume Foods Containing Vitamin C Every Day
  • Avoid Extremely Fatty Foods
  • Eliminate Processed Sugar
  • Limit Consumption of Milk and Dairy Products
  • Cut Down on Caffeine
  • Don’t Neglect to Drink Water

Every skin type has its own problems. For example, dry skin is more prone to the formation of wrinkles. People with sensitive skin types complain of redness and irritation on their skin.  The most important problems of people with oily skin type are acne and acne. Oily skin type is prone to breakouts and acne breakouts.

The sebaceous glands in the body produce oil, in other words, a secretion called sebum. In people with oily skin type, the sebaceous glands work too much. Therefore, an oily appearance occurs on the skin surface. Sebum clogs the pores over time, paving the way for acne and acne formation.

People with oily skin types should choose cosmetic products suitable for them in order to maintain the oil balance in the skin. However, some foods are also known to increase oil production. So how should one eat to dry oily skin, what should those with oily skin not eat? Here are the nutritional recommendations we have prepared specially for people with oily skin types…

Best Nutrition Tips for Oily Skin

When it comes to skin health, it is useful to remember skin-friendly foods again. Because what we eat directly affects our general health and then our skin health. Never forget that skin health gives information about general body health!

Let’s get to our main topic! Many people have observed that when they consume certain foods in excess, problems such as blackheads, acne or acne increase on their skin. So how should those with oily skin be fed? Let’s look at the answer to this question together!

1) Consume Probiotic Foods

  • Probiotics are at the top of our recommendations that can be a solution to oily skin.
  • Probiotics are extremely beneficial for the gut.
  • Known to strengthen immunity, probiotics also reduce acne formation.
  • Kefir, boza, homemade yogurt, buttermilk, artichokes, almonds, hazelnuts, onions, garlic, bananas and apples are probiotic-rich foods.

2) Choose Foods with a Low Glycemic Index

  • Foods with a high glycemic index cause blood sugar to spike suddenly.
  • A sudden rise in blood sugar triggers insulin. This situation can pave the way for acne formation.
  • Foods such as sugar, white flour, potatoes and rice are foods with a high glycemic index.
  • Whole-grain bread, vegetables, and legumes are the best examples of low glycemic index foods.
  • If there are those who ask what to eat with oily skin, let’s explain immediately. In particular, we recommend that you remove white flour, rice, potatoes, and sugar from your life and turn to foods with a low glycemic index.

3) Increase Zinc Intake

  • How should people with oily skin eat?
  • Research shows that; Foods containing zinc can prevent acne formation.
  • Thanks to its positive benefits on the skin, zinc is also on the radar of the cosmetics industry. It is possible to see zinc on the labels of many cosmetic products.
  • If you have oily skin, as well as acne and acne problems, you should include a little more zinc-containing foods in your diet.
  • So which foods contain zinc?
  • Fish, mushrooms, nuts and soybeans are good sources of zinc.

4) Eat a Vitamin A Rich Diet

  • Vitamin A is a powerful antioxidant. We can say that foods containing this vitamin are skin-friendly foods.
  • So what are the foods rich in vitamin A? Let’s take a look!
  • Carrots, spinach, raspberries, blueberries and kale are foods rich in vitamin A. You can make more room for these foods in your diet.

5) Consume Foods Containing Vitamin C Every Day

  • Vitamin C is a panacea!
  • Just like vitamin A, it is possible to say that foods containing vitamin C are skin-friendly.
  • Let’s take a look at foods that contain vitamin C!
  • All citrus fruits, strawberries, red and green peppers are foods rich in vitamin C.
  • Vitamin C, which is a strong source of antioxidants, protects the oil balance of the skin when taken into the body regularly.
  • It gives moisture to the skin. It nourishes the skin and makes it look more lively and smooth.

6) Avoid High Fatty Foods

  • One of the harms of saturated fat consumption is that it increases sebum production in the body.
  • When serum production increases, the skin becomes oily. This situation paves the way for acne and black formation.
  • People with oily skin types should turn to healthy fats such as olive oil instead of saturated fat.
  • As a cooking method, boiling, grilling or baking methods should be preferred instead of frying.

7) Eliminate Processed Sugar

  • Processed sugar, in other words, refined sugar is very harmful to our health.
  • Packaged products, especially those sold in markets, contain highly processed sugar and many additives.
  • These products are also harmful to our skin health. Because processed sugar can cause acne and acne formation, especially in oily skin types.
  • If you have an oily skin type, you can use chocolate, wafers, chips, etc. You should take care to stay away from foods called junk food. We recommend that you choose healthy snacks instead.

8) Limit Consumption of Milk and Dairy Products

  • The lactose in milk and dairy products cannot be digested by some people. Although not scientifically proven, it is thought that lactose intolerance can cause acne.
  • By observing yourself, you can understand how milk and dairy products affect your skin and even your body.
  • If you think you are lactose intolerant; You can limit your consumption of milk and dairy products or try lactose-free milk.

9) Cut Down on Caffeine

  • Caffeine causes water to be expelled from the body faster. This means loss of moisture for the skin.
  • Excessive amounts of tea, coffee, etc. Consuming caffeinated beverages causes the skin to dry and the oil balance to deteriorate.
  • If you have oily skin, we recommend limiting your tea and coffee consumption.

10) Don’t Neglect to Drink Water

  • First of all, we should say to those who say, “What to do with oily skin”: Giving your body the water it needs is the best thing you can do for both your skin and your overall health.
  • The skin of people who drink plenty of water gets the moisture it needs.
  • In this way, sebum production is balanced. Thus, acne and acne formation is prevented.
  • If you have an oily skin type, you should make it a habit to drink 1.5-2 liters of water a day.

Abbas Jahangir

I am a researcher and writer with a background in food and nutritional science. I am the founder of, our reputable online platform offering scientifically-backed articles on health, food, nutrition, kitchen tips, recipes, diet, and fitness. With a commitment to providing accurate and reliable information, we strive to empower our readers to make informed decisions about their health and lifestyle choices. Join us on's journey toward a healthier and happier lifestyle.

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