Oily skin can be pretty tricky to manage. Even if you have a consistent skin-care routine that includes cleansing morning and night and using oil-free beauty products, you may still notice your face looks as shiny as a disco ball throughout the day.
As it turns out, your skin-care routine isn’t the only route to reducing your complexion’s greasy appearance. Specifically, a few smart dietary changes may help curb oil production so you can ditch the excess shine.
We chatted with nutrition and skin-care experts to get their top tips for improving the look of oily skin through diet. Here’s the lowdown on how to eat for a more balanced complexion.
- ABOUT OUR EXPERTS: Alyssa Simpson, R.D.N., C.G.N., C.L.T., is a digestive health dietitian in Phoenix, AZ. Amy S. Margulies, R.D., L.D.N., is a registered dietitian and the owner of The Rebellious RD. Michele Westendorf, M.S.N., N.P.-C., is a nurse practitioner specializing in medical dermatology and the clinical director at Seaside Skincare in San Clemente, CA.
1. Choose Foods High In Omega-3s
Healthy fats are a skin-care superstar for every skin type, including oily skin. “Omega-3 fatty acids, like those found in fatty fish, flax seeds, and chia seeds, help to regulate inflammation and thus may decrease the production of excess oil,” explains Alyssa Simpson, R.D.N., C.G.N., C.L.T., a digestive health dietitian based in Phoenix. In fact, a 2020 study published in the Journal of Cutaneous Medicine and Surgery found that omega-3s could aid in easing breakouts often associated with oily skin.
The National Institutes of Health (NIH) recommends adult women aim for 1.1 grams and men aim for 1.6 grams of alpha-linolenic acid (ALA), one of the main types of omega-3 fatty acids, per day. ALA is an essential fatty acid your body can’t produce, so you must get it through food. While there’s no official recommended intake of EPA and DHA (the omega-3s found in fatty fish, other types of seafood, and algae), experts often recommend around 250 milligrams total per day.
Luckily, it’s pretty easy to incorporate foods rich in omega-3s into your meal plan. “You can rotate salmon and sardines, the most widely available fatty fish, into your meals a couple of times a week,” says Simpson. “You can also mix flax seeds or chia seeds into your morning oatmeal, smoothies, or yogurt, or snack on walnuts or almonds to get additional healthy fats.”
Of course, if you don’t think you’ll hit the mark via food alone, omega-3 supplements are a convenient way to get your intake up. Opt for a traditional fish oil or go plant-based with an algae-based option.
2. Watch Your Dairy Intake
While dairy is certainly delicious (we’re looking at you, cheese and ice cream), it can exacerbate oily skin. “Dairy foods contain hormones that may stimulate your oil-producing glands,” explains dietitian Amy S. Margulies, R.D., L.D.N., owner of The Rebellious RD. For some people, especially those prone to acne, dairy seems to worsen the oiliness of their skin.
In fact, one 2018 review published in Nutrients linked consuming any amount of dairy (including full- and low-fat milk) with higher odds of acne. What’s more, an older study on teens linked drinking skim milk, in particular, to increased oil production and acne, notes Margulies.
If you notice that dairy is affecting your skin, consider swapping out dairy foods like cow’s milk or yogurt for unsweetened plant-based alternatives made from almond, oat, or coconut milk, suggests Margulies. She also recommends replacing the half-and-half in your coffee with a non-dairy creamer and using cashew-based cheeses instead of regular cheese in your meals.
3. Make Friends with Probiotics
You’ve probably heard about the gut-brain connection—and there’s a connection between your gut and skin, too. “A balanced gut microbiome plays a huge role in skin health,” says Michele Westendorf, M.S.N., N.P.-C., a nurse practitioner specializing in medical dermatology and clinical director of Seaside Skincare in San Clemente, CA.
Here’s the deal: “When the gut microbiome is out of balance, the result is inflammation,” explains Simpson. “This can affect many aspects of our health, including excess oiliness and breakouts.”
Read More: Your Skin Issues May Be Starting In Your Gut
Enter probiotics, live bacteria that benefit your health, including your skin, in many ways. “Certain probiotic strains help the body manage inflammation, regulate sebum production, and strengthen the skin barrier, leading to less oiliness and fewer breakouts,” says Westendorf. A 2023 study published in the Journal of Clinical Medicine found that spore-based probiotic supplementation was associated with decreased sebum (or oil) production.
According to Westendorf, the following probiotic strains have been identified as some of the best for oily skin:
- Lactobacillus rhamnosus
- Lactobacillus paracasei
- Lactobacillus plantarum
- Bifidobacterium breve
- Bifidobacterium longum
- Streptococcus thermophilus
Probiotics can affect everyone differently, so the NIH recommends consulting your doctor to discuss whether supplementation is right for you. Your healthcare provider can also help determine which probiotic to take, the ideal dosage, and how long you should try it for.
There are also many probiotic-rich foods you can add to your plate. “Start your day with a probiotic-rich yogurt or kefir topped with greenish bananas and oats for an extra prebiotic boost,” says Simpson. (ICYMI: Prebiotics are fibers that feed probiotics.) You can also incorporate kimchi, sauerkraut, and kombucha into your routine—and enjoy a variety of different whole plant foods—to support a diverse and healthy microbiome, she adds.
4. Replace Red Meat With Leaner Protein
The carnivore diet might on fire right now, but that doesn’t mean eating beef all day will do wonders for your complexion. On the contrary, it could make things worse if you have oily skin. “Red meat is high in saturated fat, which can contribute to inflammation,” says Margulies. “This inflammation can lead to more oil production.”
The solution? “Replace red meat with leaner protein sources like chicken, fish, and seafood and plant-based sources like tofu and beans,” advises Margulies. You certainly don’t have to go cold turkey here, but shifting the scales in favor of lean protein sources can tip the balance toward happier skin.
5. Be Mindful of Sugar and Refined Carbs
We hate to be the bearers of bad news, but sugar and refined carbs are pretty common oily skin culprits. “High-glycemic foods, like white bread, pasta, and sweets, spike blood sugar, triggering an increase in androgens, hormones that can stimulate oil production,” explains Westendorf. A 2022 review published in the Journal of the American Academy of Dermatology even noted that a high glycemic index diet and high carb intake had a “modest yet significant” effect on acne.
Read More: Squash Your Sugar Cravings ASAP With These Dietitian Tips
So, if you’re suffering from oily skin, replace white bread and sugary refined cereals with whole-grain bread, oatmeal, or grain blends that include whole grains like quinoa and brown rice, suggests Simpson. Additionally, replace prepackaged snacks with whole-food options like hummus and veggies, hard-boiled eggs, or peanut butter on a banana.
Craving something sweet? “Choose dark chocolate—70 percent cacao or higher—instead of sugary desserts and opt for natural sweeteners like honey and fruit,” adds Westendorf.
6. Step Up Your Hydration Game
This may sound counterintuitive, but hear us out: H20 is oily skin’s best friend! “Dehydration can trigger your skin to produce more oil,” notes Simpson. “Oil is the skin’s natural way of protecting and moisturizing itself, so when skin is dehydrated, it may compensate by producing more oil.”
Westendor recommends drinking at least eight glasses of water daily to reach your hydration goals and keep your oily skin happy. That said, your ideal fluid intake depends on factors like your activity levels, climate, and more, so monitor your pee (which should be very light yellow) to ensure you’re chugging enough.
“Start your morning by drinking a big glass of water to remedy dehydration that may have begun to occur overnight,” suggests Simpson. “Add a pinch of sea salt or full-spectrum electrolyte powder to your water bottle or opt for coconut water throughout the day to help boost hydration.”
You can also incorporate foods with high water content, like cucumber, watermelon, or oranges, into your meals and snacks, she adds. Westendor also recommends drinking green tea, which contains antioxidants that can help reduce sebum production.
7. Add More Zinc to Your Diet
Finally, look to zinc. “Zinc helps regulate oil production and has antioxidant properties that can work against breakouts,” says Westendorf. Interestingly, a 2020 study published in Dermatologic Therapy found that acne patients tend to have decreased zinc levels.
Per the NIH, adult women should aim for eight milligrams of zinc daily while adult men should aim for 11 milligrams. You can find it in pumpkin seeds, chickpeas, cashews, lean meats, eggs, and lentils, making it pretty easy to get onto your plate, Westenorf says. “If needed, consider talking to your healthcare provider about a zinc supplement,” she adds.