Though your diet isn’t a cure-all for skin issues, experts say it’s an integral part of a holistic approach to skin care.

“When it comes to skin and the surface of skin, people may think they need to treat it with topical ointments,” says Lisa Moskovitz, RD, CDN, the CEO of New York Nutrition Group and partner with Seeds of Change. “A lot of what we see on the outside is a product of what’s going on inside. Food is a part of that.”

Michele Green, MD, a New York-based cosmetic dermatologist, agrees.

“Diet primarily impacts the levels of varying hormones in the body, and hormones regulate many of the natural processes that occur within the body,” Green says. “This means the overall health and appearance of the skin are, inevitably, closely related to hormone fluctuations that are influenced by diet.”

Here’s what three experts dish on what to eat based on your skin’s needs.

Before you start filling your grocery cart, you’ll need to figure out what skin type you have.

Green suggests starting by not using any products after cleaning your skin and taking note of how it looks after several hours. There are a few clues that can help you determine what type you have.

In general, the main skin types are:

  • dry
  • normal
  • oily
  • combination

Within these skin types, there can be other issues, like acne, flaking, or dullness.

According to Green, if your skin looks:

  • shiny, you have oily skin
  • flaky, red, or irritated, you have dry skin
  • oily in some areas and dry in others, you have combination skin

If your skin is dry, it may be thirsty.

“We want to think about hydration,” Moskovitz says. Drinking 2 liters of water each day can help, but Moskovitz says you can also get water through fruits, like watermelon.

Green says you can also hydrate your skin through fatty acids, like those found in:

  • avocado
  • olive oil
  • salmon

And you’ll want to keep your intake of dehydrating foods and beverages to a minimum.

“Excess caffeine and alcohol can be drying,” Moskovitz says.

Everyone’s tolerance levels are different, but she suggests limiting yourself to 400 milligrams of caffeine per day (about two to three 8-ounce cups of coffee) and following guidance from the Centers for Disease Control and Prevention (CDC) when it comes to alcohol.

But dry skin isn’t simply a product of dehydration.

“Deficiencies in [vitamins A and C] can contribute to dry skin,” Green says. She suggests increasing your intake of:

  • spinach
  • broccoli
  • sweet potato

Moskovitz says it’s tempting to nix oil from your diet if you have oily skin. But that’s not necessarily the best route.

“People automatically assume oil creates more oil,” she says. “Anti-inflammatory oils… can actually reduce it.”

Some foods with anti-inflammatory oils include:

  • avocado
  • olive
  • fish
  • flaxseed

But Moskovitz advises her clients to limit oily, ultra-processed foods, like fries, and keep added sugar intake to a minimum (or below 10 percent per day).

Green agrees and says a few simple swaps can go a long way in controlling oily skin.

“Preventing overproduction of sebum and combatting clogged pores can be as easy as substituting whole wheat grains for refined carbs and opting for poultry or fish instead of… red meats,” Green says, adding that substituting sugary foods for those with naturally-occurring sugars, like fruit, can also help.

Since combination skin is a mix of dry and oily, Moskovitz says integrating the meal plans for both types is a good place to start.

People with combination skin don’t need to ditch carbs entirely. But Green says it’s important to pay attention to which types of grains and wheat you’re eating.

“Carbs can cause inflammation and can throw off the delicate balance of someone with combination skin,” she says. “When choosing carbs, opt for [those that are] high in protein and low-glycemic, such as brown rice or quinoa.”

Though acne is often thought of as a teenage issue, it’s not.

The American Academy of Dermatology Association defines “adult-onset acne” as acne that appears for the first time in individuals when they’re adults. Menopause is a common culprit.

“It’s a combination of oiliness, inflammation, and bacteria,” Moskovitz says.

Moskovitz advises people with acne to zero in on micronutrients rather than simply follow a diet plan for oily skin.

Speak with your doctor before limiting or removing anything from your diet.

Generally, for optimal skin health, it’s best to eat fried and sugary foods in moderation and limit alcohol intake.