Could your diet be causing acne and more oil?
Did you know that what you eat can directly influence the condition of your skin? Many people with oily skin and acne are unaware that certain foods can worsen breakouts and increase sebum production. Knowing what to avoid and what to include in your diet can be key to reducing those pesky pimples and showing off clearer, more balanced skin.
Why do some foods make acne worse?
Acne is closely related to hormonal factors, inflammation, and excessive oil (sebum) production in the skin. Some foods raise the blood glucose index, alter hormonal balance, or increase inflammation, all of which can lead to breakouts.
For example, dairy products contain hormones and growth factors (IGF-1) that can increase sebum production. Fast-food sugars and refined flours raise blood glucose levels and cause insulin spikes that trigger oil production in the skin. Other foods, such as foods rich in iodine or saturated fats, can also aggravate acne.
Scientific evidence shows that controlling your diet can help improve oily, acne-prone skin by reducing breakouts and improving its overall appearance.
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10 foods to avoid if you have oily skin with acne
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Dairy products : milk, cheese, yogurt and ice cream, due to their content of hormones and IGF‑1 factor that stimulate fat production.
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Quick sugars and pastries : cakes, sweets, soft drinks, cookies, refined flours.
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Red meats and processed sausages : generate inflammation and excess saturated fats.
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Seafood and foods rich in iodine : can alter the hormonal balance in the skin.
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Alcohol and coffee with excess sugar : dehydrate and increase inflammation.
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Fast food and pre-cooked foods : high in trans fats and preservatives.
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Excess salt and ultra-processed products .
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Chocolate with high sugar and milk content .
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Energy drinks .
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Very fatty and fried foods .
What to include in your diet to improve your skin?
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Omega-3 : oily fish, walnuts, chia seeds and flax to reduce inflammation.
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Fiber : fruits, vegetables and legumes to improve digestion and eliminate toxins.
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Zinc : present in nuts and seeds, helps regulate fat and healing.
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Vitamins A, C and E : antioxidants that protect and regenerate the skin.
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Probiotics : plant-based yogurts or supplements that improve the intestinal microbiota.
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Water : Staying well hydrated (1.5–2 liters a day) helps cleanse toxins and keep skin healthy.
Healthy habits to prevent outbreaks from within
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Drink enough water daily.
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Perform regular physical exercise to improve circulation.
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Reduce stress with techniques such as meditation or conscious breathing.
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Sleep well to promote cell regeneration.
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Avoid touching or squeezing lesions to avoid making acne worse.
How to complement it with your skincare routine
A good diet works best when paired with a facial routine tailored to oily skin. Use gentle cleansers, serums with niacinamide or sebum-regulating ingredients, and keep your skin barrier protected with non-comedogenic moisturizers.
At OhMyKoko, we offer natural and vegan products that care for your skin without clogging pores or increasing natural sweating, ideal for oily, acne-prone skin.
Frequently asked questions about nutrition and acne
Does eliminating all dairy cure acne?
Not necessarily, but reducing them can help reduce breakouts in many hormone-sensitive people.
Do chocolate and sugar really make breakouts worse?
Pure, unsweetened chocolate has less of an impact, but milk chocolate with high sugar content can aggravate acne.
How much water should I drink to improve my skin?
At least 1.5 to 2 liters a day to maintain proper hydration and help eliminate toxins.
Why choose OhMykoko?
Because we're the first skin activist brand , championing natural, vegan, and chemical-free cosmetics. Our products are designed to care for oily skin with respect, without irritating or clogging pores, and with formulas that combine effectiveness with planetary well-being.
👉 If you haven't already, download our free guide and start your routine with meaning.
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