Editor’s Note: This post has been updated as of July 2025. Capital Femme is now a space where skincare meets Scripture 💛
Between early showings, client lunches, and late-night emails, your body is doing a lot, and your skin often tells the story. Did you know that what you eat can affect your skin as much as what you apply?
Maybe your skin has left you feeling frustrated, embarrassed, or even discouraged. Those flare-ups can wear on your confidence. But here’s something to hold onto: even in this, you are fearfully and wonderfully made (Psalm 139:14), and caring for your body can be an act of worship.
As 1 Corinthians 10:31 reminds us, “So whether you eat or drink or whatever you do, do it all for the glory of God.” That means your food choices, your skincare, and even how you treat your body in hard seasons can reflect your faith and God’s love.
In this post, we’ll explore the link between gut health and glowing skin, offering faith-filled tips on foods that support both your well-being and your purpose in Christ.
Nourishing Foods for Oily Skin
Findings from some studies suggest that following a low-glycemic diet (referring to high sugar), may reduce the amount of acne you have. Low-glycemic foods include most fresh vegetables, some fresh fruits, beans, and oats. In contrast, a high-glycemic diet is one that includes foods and drinks that spike your blood sugar quickly. In the USA, 2258 patients were placed on a low-glycemic diet so that they could lose weight. This diet also reduced their acne, with 87% of patients saying they had less acne, and 91% saying they needed less acne medication.
Dealing with oily skin can be a challenge, but making mindful choices in your diet can significantly impact its condition. Incorporating the right foods can help balance oil production and promote a clearer complexion. Here are some nourishing foods that are beneficial for oily skin:
Omega-3 Rich Foods
- Sardine: Packed with omega-3 fatty acids, sardine helps reduce inflammation and keep skin cells nourished, helping to control oil production.
- Kidney beans: These are a good source of omega-3s, aiding in maintaining the skin’s moisture balance and supporting a healthy glow.
Antioxidant-Packed Fruits and Vegetables
- Tomatoes: They are loaded with antioxidants that can help control sebum production and protect the skin from environmental damage.
- Leafy Greens: Lettuce, kale, and other leafy greens are rich in vitamins and minerals that promote clear, radiant skin while regulating oiliness.
Zinc-Containing Foods
- Quinoa: High in zinc, quinoa helps control oil production and assist in the healing of blemishes and acne-prone skin.
- Legumes: Foods like lentils and chickpeas are not only rich in zinc but also provide protein and fiber for overall skin health.
Hydration-Boosting Foods
- Cucumber: With its high water content, cucumber helps hydrate your skin from within, balancing oil production and promoting a clear complexion.
- Watermelon: Another hydrating fruit, can assist in flushing out toxins and keeping the skin supple and refreshed.
Some things to watch out for
You want to avoid processed foods. These are foods with added salt, sugar or fat. They include sausages, processed meats, chips, soda and more. You also want to reduce high glycemic foods like white bread, corn flakes, white rice, potato chips, doughnuts or other pastries.
If your skin hasn’t looked the way you hoped lately, don’t be hard on yourself. Healing is a process both physically and spiritually. Each step you take to nourish your gut and care for your skin can be a quiet, sacred moment of stewardship. Even small changes count.
In Closing
Incorporating these foods into your diet can complement your skincare routine and aid in managing oily skin. Remember, a balanced and varied diet, rich in essential nutrients, can play a significant role in promoting a healthy complexion. By nourishing your body with these skin-friendly foods, you can work towards achieving a more balanced and radiant complexion.
When you prioritize your wellness with faith at the center, it’s not vanity. It’s stewardship. What you put in your body matters just as much as what you put on it. So next time you prep your meals or sip your tea, remember: even this can be done for the glory of God.
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