4 Foods That Can Cause Oily Skin + What To Eat Instead, From An RD

Some people naturally have more oily skin than others (thanks, genetics!), but you do have the power to influence the amount and composition of oil in your skin. And while introducing the right topicals to your skin care routine is important, you might want to consider approaching your oily skin internally as well—which means it's time to take a look at your diet.

And when there is a noticeable imbalance, like excessively oily skin, it usually means that there is imbalance internally. That's where diet comes in: While foods may not be able to treat acne, per se, they can definitely exacerbate or calm the conflict on the skin. 

Below, the four main culprits:

In a Western diet, the ratio of omega-6 to omega-3 fatty acids in the diet is much higher than in non-Western diets (10 to 20:1 versus 2 to 3:1, to be exact). Omega-6 fatty acids can be involved in pro-inflammatory processes in the body and are associated with the development of inflammatory acne2. But that doesn't mean that oils high in omega-6s, like most vegetable oils, are unhealthy. Just that most Americans are getting way too much of this type of fat and not enough omega-3s from foods like fatty fish. 

Blood glucose and insulin could affect the skin4 in a couple of different ways: First, this spike in blood sugar causes the release of insulin and insulin-like growth factor-1 (IGF-1). Insulin then stimulates the production of androgens (male hormones) that can then lead to higher sebum production in the skin, and then lead to acne. Secondly, high amounts of insulin in the blood before or after a meal may make the skin create more skin cells, making acne that's already present worse. 

It's important to note that while there are some studies that showcase the link between dairy and acne, much of the evidence is largely anecdotal—and individuals who experience acne may have a mild allergy or intolerance to dairy themselves. So, it doesn't mean that everyone needs to cut out dairy, especially if dairy is already part of your diet and you don't experience severe acne. (In fact, dairy has a host of health benefits, outlined here.) The bottom line? If it works for your body (and skin), there's no reason to avoid it.

Contrary to popular belief, greasy, fatty foods don't exactly influence oil production. But that doesn't mean those foods are off the hook; rather, in this scenario, eating these foods isn't the problem—it's touching your face while eating these foods, or even being in a greasy environment (like, say, a restaurant kitchen) that can clog your pores by actually introducing excess oil to the skin. 

To balance oil production and calm the skin, here are the four food groups to focus on:

One way to help balance that omega-6 to omega-3 ratio mentioned above is to add more foods with omega-3s to your diet. Fatty fish like salmon are a great source of EPA and DHA, two types of highly bioavailable omega-3s. Studies have even shown that increased intake of omega-3s through eating foods like fish and seafood are associated with lower rates of acne1. Omega-3s are known for being anti-inflammatory, and they are involved in pathways (such as quelling pro-inflammatory cytokine secretion and leukotriene B4 synthesis) that are beneficial in acne management. 

Try adding hemp hearts to oatmeal, overnight oats, smoothie bowls, or salads for a boost of this GLAmorous fatty acid.

Probiotics are a great addition to a skin-healthy diet, namely due to the gut-skin axis10. The gut microbiota (aka, the little live critters like bacteria) can affect acne by producing beneficial substances that regulate new cell generation, fat metabolism, and other metabolic functions that influence skin health. Try fermented foods like yogurt, kefir, and kimchi, which often contain live cultures or probiotics, or one of the other probiotic-rich favorites here.

Prebiotics11 act as fuel for the good bacteria residing in the gut. Prebiotics like asparagus, bananas, Jerusalem artichoke, and chicory root are fermented by those good bacteria and produce beneficial substances like short-chain fatty acids for the body to use. Since gut health is tied to skin health (and just health in general, while we're at it), it's important to include both pre- and probiotics in the diet. (Peek a full list of prebiotic-rich foods here.)

While research on the connection between food and skin is still evolving, the current evidence shows that it's not individual foods that will grease up your skin—it's overall diet quality. That said, to keep oily skin at bay, make sure to get your fill of healthy fats, complex carbs, and good bacteria.