{"id":35084,"date":"2025-02-12T14:42:40","date_gmt":"2025-02-12T19:42:40","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=35084"},"modified":"2025-02-13T13:33:58","modified_gmt":"2025-02-13T18:33:58","slug":"oily-skin-diet-changes","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/oily-skin-diet-changes\/","title":{"rendered":"Make These Changes To Your Diet If You Have Oily Skin"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As it turns out, your skin-care routine isn\u2019t the only route to reducing your complexion\u2019s greasy appearance. Specifically, a few smart dietary changes may help curb oil production so you can ditch the excess shine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We chatted with nutrition and skin-care experts to get their top tips for improving the look of oily skin through diet. Here\u2019s the lowdown on how to eat for a more balanced complexion.\u00a0<\/span><b><i><\/i><\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b><i>ABOUT OUR EXPERTS: <\/i><\/b><a href=\"https:\/\/nutritionresolution.com\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Alyssa Simpson<\/span><\/i><\/a><i><span style=\"font-weight: 400;\">, R.D.N., C.G.N., C.L.T., is a digestive health dietitian in Phoenix, AZ. <\/span><\/i><a href=\"https:\/\/rebelliousrd.com\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Amy S. Margulies<\/span><\/i><\/a><i><span style=\"font-weight: 400;\">, R.D., L.D.N., is a registered dietitian and the owner of The Rebellious RD. <\/span><\/i><a href=\"https:\/\/seasideskincare.com\/michele-westendorf\/\"><i><span style=\"font-weight: 400;\">Michele Westendorf<\/span><\/i><\/a><i><span style=\"font-weight: 400;\">, 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.\u00a0<\/span><\/i><\/li>\n<\/ul>\n<h2><strong>1. Choose Foods High In Omega-3s\u00a0<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Healthy fats are a <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/dry-skin-diet-changes\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">skin-care superstar for every skin type<\/span><\/a><span style=\"font-weight: 400;\">, including oily skin. \u201c<a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/supplements\/fish-oil-omegas\" target=\"_blank\" rel=\"noopener\">Omega-3 fatty acids<\/a>, like those found in fatty fish, flax seeds, and chia seeds, help to regulate inflammation and thus may decrease the production of excess oil,\u201d explains <\/span><a href=\"https:\/\/nutritionresolution.com\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Alyssa Simpson<\/span><\/a><span style=\"font-weight: 400;\">, R.D.N., C.G.N., C.L.T., a digestive health dietitian based in Phoenix. In fact, a 2020 study published in the <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32463305\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Journal of Cutaneous Medicine and Surgery<\/span><\/i><\/a><span style=\"font-weight: 400;\"> found that omega-3s could aid in easing breakouts often <\/span><a href=\"https:\/\/www.aad.org\/public\/everyday-care\/skin-care-basics\/dry\/oily-skin\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">associated with oily skin<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The <\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Omega3FattyAcids-Consumer\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">National Institutes of Health<\/span><\/a><span style=\"font-weight: 400;\"> (NIH) recommends adult women aim for 1.1 grams and men aim for 1.6 grams of <\/span><span style=\"font-weight: 400;\">alpha-linolenic acid (<\/span><span style=\"font-weight: 400;\">ALA), one of the main types of omega-3 fatty acids, per day. ALA is an essential fatty acid your body can\u2019t produce, so you must get it through food. While there\u2019s 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 <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/omega-3s-insufficiency\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">250 milligrams total per day<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Luckily, it\u2019s pretty easy to incorporate foods rich in omega-3s into your meal plan. \u201cYou can rotate salmon and sardines, the most widely available fatty fish, into your meals a couple of times a week,\u201d says Simpson. \u201cYou can also mix <a href=\"https:\/\/www.vitaminshoppe.com\/p\/garden-of-life-organic-golden-flax-seed-14-oz-seeds\/gu-1249\" target=\"_blank\" rel=\"noopener\">flax seeds<\/a> or <a href=\"https:\/\/www.vitaminshoppe.com\/p\/garden-of-life-organic-golden-flaxseed-organic-chia-seed-12-oz-seeds\/gu-1251\" target=\"_blank\" rel=\"noopener\">chia seeds<\/a> into your morning oatmeal, smoothies, or yogurt, or snack on walnuts or almonds to get additional healthy fats.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Of course, if you don\u2019t think you\u2019ll hit the mark via food alone, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/supplements\/fish-oil-omegas\" target=\"_blank\" rel=\"noopener\">omega-3 supplements<\/a> are a convenient way to get your intake up. Opt for a traditional <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/supplements\/fish-oil-omegas\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">fish oil<\/span><\/a><span style=\"font-weight: 400;\"> or go plant-based with an <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/p\/nordic-naturals-algae-omega-120-softgels\/ye-1053\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">algae-based option<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2><strong>2. Watch Your Dairy Intake<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">While dairy is certainly delicious (we\u2019re looking at you, cheese and ice cream), it <\/span><span style=\"font-weight: 400;\">can<\/span><span style=\"font-weight: 400;\"> exacerbate oily skin. \u201c<\/span><span style=\"font-weight: 400;\">Dairy foods contain hormones that may stimulate your oil-producing glands,\u201d explains dietitian <\/span><a href=\"https:\/\/rebelliousrd.com\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Amy S. Margulies<\/span><\/a><span style=\"font-weight: 400;\">, 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In fact, one 2018 review published in <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6115795\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Nutrients<\/span><\/i><\/a><span style=\"font-weight: 400;\"> linked consuming any amount of dairy (including full- and low-fat milk) with higher odds of acne. What\u2019s more, an <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15692464\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">older study on teens<\/span><\/a><span style=\"font-weight: 400;\"> linked drinking skim milk, in particular, to increased oil production and acne, notes Margulies.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you notice that dairy is affecting your skin, consider swapping out dairy foods like cow\u2019s 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.\u00a0<\/span><\/p>\n<h2><strong>3. Make Friends with Probiotics<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">You\u2019ve probably heard about the <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/gut-brain-connection-explained\/\" target=\"_blank\" rel=\"noopener\">gut-brain connection<\/a><\/span><span style=\"font-weight: 400;\">\u2014<\/span><span style=\"font-weight: 400;\">and there\u2019s a connection between your gut and skin, too. \u201cA balanced gut microbiome plays a huge role in skin health,\u201d says <\/span><a href=\"https:\/\/seasideskincare.com\/michele-westendorf\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Michele Westendorf<\/span><\/a><span style=\"font-weight: 400;\">, M.S.N., N.P.-C., a nurse practitioner specializing in medical dermatology and clinical director of Seaside Skincare in San Clemente, CA.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s the deal: \u201cWhen the gut microbiome is out of balance, the result is inflammation,\u201d explains Simpson. \u201cThis can affect many aspects of our health, including excess oiliness and breakouts.\u201d\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/skin-issues-starting-in-gut\/\" target=\"_blank\" rel=\"noopener\">Your Skin Issues May Be Starting In Your Gut<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Enter <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/probiotics\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">probiotics<\/span><\/a><span style=\"font-weight: 400;\">, live <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/types-of-probiotics\/\" target=\"_blank\" rel=\"noopener\">bacteria that benefit your health<\/a>, including your skin, in many ways. \u201cCertain probiotic strains help the body manage inflammation, regulate sebum production, and strengthen the skin barrier, leading to less oiliness and fewer breakouts,\u201d says Westendorf. A 2023 study published in the <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9918080\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Journal of Clinical Medicine<\/span><\/i><\/a><span style=\"font-weight: 400;\"> found that spore-based probiotic supplementation was associated with decreased sebum (or oil) production.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to Westendorf, the following probiotic strains have been identified as some of the best for oily skin:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lactobacillus rhamnosus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lactobacillus paracasei<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lactobacillus plantarum<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bifidobacterium breve<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bifidobacterium longum<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Streptococcus thermophilus<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Probiotics can affect everyone differently, so the <\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Probiotics-Consumer\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">NIH recommends<\/span><\/a><span style=\"font-weight: 400;\"> 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are also many probiotic-rich foods you can add to your plate. \u201cStart your day with a probiotic-rich yogurt or kefir topped with greenish bananas and oats for an extra prebiotic boost,\u201d says Simpson. (ICYMI: <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/prebiotic-foods\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Prebiotics<\/span><\/a><span style=\"font-weight: 400;\"> are fibers that feed probiotics.) You can also incorporate kimchi, sauerkraut, and kombucha into your routine\u2014and enjoy a variety of different whole plant foods\u2014to support a diverse and healthy microbiome, she adds.\u00a0<\/span><\/p>\n<h2><strong>4. Replace Red Meat With Leaner Protein<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">The <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/carnivore-diet-supplements\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">carnivore diet<\/span><\/a><span style=\"font-weight: 400;\"> might on fire right now, but that doesn\u2019t mean eating beef all day will do wonders for your complexion. On the contrary, it could make things worse if you have oily skin. \u201c<\/span><span style=\"font-weight: 400;\">Red meat is <\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/fats\/saturated-fats\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">high in saturated fat<\/span><\/a><span style=\"font-weight: 400;\">, which can contribute to inflammation,\u201d says Margulies. \u201cThis inflammation can lead to more oil production.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The solution? \u201cReplace red meat with leaner protein sources like chicken, fish, and seafood and plant-based sources like tofu and beans,\u201d advises Margulies. You certainly don\u2019t have to go cold turkey here, but shifting the scales in favor of lean protein sources can tip the balance toward happier skin.<\/span><\/p>\n<h2><strong>5. Be Mindful of Sugar and Refined Carbs<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">We hate to be the bearers of bad news, but sugar and refined carbs are pretty common oily skin culprits. \u201cHigh-glycemic foods, like white bread, pasta, and sweets, spike blood sugar, triggering an increase in androgens, hormones that can stimulate oil production,\u201d explains Westendorf. A 2022 review published in the <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35373155\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Journal of the American Academy of Dermatology<\/span><\/i><\/a> <span style=\"font-weight: 400;\">even noted that a high glycemic index diet and high carb intake had a \u201cmodest yet significant\u201d effect on acne.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/tips-for-sugar-cravings\/\" target=\"_blank\" rel=\"noopener\">Squash Your Sugar Cravings ASAP With These Dietitian Tips<\/a><\/strong>\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, if you\u2019re 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Craving something sweet? \u201cChoose dark chocolate\u201470 percent cacao or higher\u2014instead of sugary desserts and opt for natural sweeteners like honey and fruit,\u201d adds Westendorf.\u00a0<\/span><\/p>\n<h2><strong>6. Step Up Your Hydration Game<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">This may sound counterintuitive, but hear us out: H20 is oily skin\u2019s best friend! \u201cDehydration can trigger your skin to produce more oil,\u201d notes Simpson. \u201cOil is the skin\u2019s natural way of protecting and moisturizing itself, so when skin is dehydrated, it may compensate by producing more oil.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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\u2019re chugging enough.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cStart your morning by drinking a big glass of water to remedy dehydration that may have begun to occur overnight,\u201d suggests Simpson. \u201cAdd a pinch of sea salt or full-spectrum <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/performance-supplements\/hydration-endurance\" target=\"_blank\" rel=\"noopener\">electrolyte powder<\/a> to your water bottle or opt for coconut water throughout the day to help boost hydration.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5384166\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">green tea<\/span><\/a><span style=\"font-weight: 400;\">, which contains <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/antioxidants\" target=\"_blank\" rel=\"noopener\">antioxidants<\/a> that can help reduce sebum production.\u00a0<\/span><\/p>\n<h2><strong>7. Add More Zinc to Your Diet<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Finally, look to <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/zinc\" target=\"_blank\" rel=\"noopener\">zinc<\/a>. \u201cZinc helps regulate oil production and has antioxidant properties that can work against breakouts,\u201d says Westendorf. Interestingly, a 2020 study published in <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32860489\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Dermatologic Therapy<\/span><\/i><\/a><span style=\"font-weight: 400;\"> found that acne patients tend to have decreased zinc levels.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Per the <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Zinc-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">NIH<\/a>, adult women should aim for eight milligrams of zinc daily while adult men should aim for 11 milligrams.\u00a0<\/span><span style=\"font-weight: 400;\">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. \u201cIf needed, consider talking to your healthcare provider about a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/zinc?shipping=on\">zinc supplement<\/a>,\u201d she adds.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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\u2019t the only route to<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/oily-skin-diet-changes\/\">Read More <span class=\"screen-reader-text\">Make These Changes To Your Diet If You Have Oily Skin<\/span><\/a><\/p>\n","protected":false},"author":75,"featured_media":35087,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[2,9],"tags":[],"class_list":["post-35084","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beauty","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Make These Changes To Your Diet If You Have Oily Skin | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"If you&#039;re prone to oily skin, certain diet changes could help your complexion find balance. 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