Foods To Avoid For Oily Skin And Their Alternatives

Foods To Avoid For Oily Skin And Their Alternatives

If you have an oily skin, you are going to find yourself more vulnerable to acne flare-ups due to puberty, perspiration, menstruation, stress and even because of using oil control products.

Your skin is composed of very tiny sebaceous glands that can often secrete an excessive amount of sebum and this is what causes oily skin according to a research published in Clinics in Dermatology. Oily skin can be a nightmare for you as it can enlarge your pores and can lead to blackheads and whiteheads.

One of the factors that is often forgotten by you while taking care of your skin health is what you eat. Oily skin can give you a tough time but if you reduce the intake of unhealthy food items, improvements can be seen.

Following is the list of all the food items that can worsen up your oily skin and the replacements that you can use to improve skin health.

  1. Milk products

All dairy products such as butter, milk or cheese consist of a very high concentration of hormones, testosterone for example. These hormones tend to increase the production of oil and block the pores present on the surface of your skin.

This is why excessive use of milk products can cause acne breakouts.

Milk chocolate can also worsen your oily skin but remember that dark chocolate of good quality plays no such role.


Instead of using pure dairy products, you can switch to alternatives, for example, vegan cheese of almond milk. If you fear cutting dairy products off can disturb the calcium in your body, consume almonds, leafy vegetables and oranges to cover up the deficiencies.

  1. Sugary Food

Consuming too much sugar can elevate your blood sugar. To cover this up, the body tries to make more insulin, which drives the sebaceous glands to produce more oil. This is why you should not be taking too much sugar in your diet.

Natural sugars such as those present in vegetables and fruits can be moderately consumed. However, refined sugars have to be taken in a very limited and calculated amount. Refined sugars can include jam, crackers, cakes, sweets, cookies, cereals and pastries. These foods can not only worsen your oily skin but can also produce inflammation.


Instead of eating foods loaded with sugar, try including mangoes, berries, bananas and dark chocolate in your diet.

  1. Alcohol

Alcohol is technically considered to be a part of your diet but it can impact your skin greatly and even cause acne as per the Journal of the American Academy of Dermatology. What it actually does is absorb all the fluid out of your skin and leave it dehydrated. The skin compensates by producing more oil leading to breakouts.

Not only this but alcohol can also trigger sweating and make you eat food loaded with fats. This can clog the pores and make your skin greasy and excessively oily.


Try consuming more water or sip on virgin cocktails with low sugar concentration. If you find it hard to quit alcohol completely, use clearer alcoholic beverages like vodka. Don’t forget to consume water in between just to keep your water levels up.

  1. Salt

Just like sugar, consuming a large amount of salt can also worsen your oily skin. Salt retains water, produces swelling and causes eye bags. It can also increase the production of oil as the skin is fighting dehydration induced by it.

So, avoid foods with too much salt in it like cured meats, table sauces, chips, salted nuts, pickles and crackers if you want to get rid of oily skin.


Eat unsalted nuts and nut butter to make your oily skin better. You can also consume vegetables by dipping it in low-salted hummus or can even make a soup out of them.


The author is a Medical Microbiologist and healthcare writer. She is a post-graduate of Medical Microbiology and Immunology. She covers all content on health and wellness including weight loss, nutrition, and general health. Twitter @Areeba94789300

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