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When it comes to radiant, clear skin, yes, your skincare routine matters - but what you put into your body is actually more important. Your skin is the external reflection of what’s going on inside and will often be the first thing to show nutritional deficiencies, gut imbalances, or changes to stress levels.
There are three key areas to focus on when it comes to glowing skin.
1. Skin structure
Plump, firm skin relies on collagen and elastin, proteins that maintain the skin’s structure and elasticity. As we age, our natural production of these proteins declines which is what causes ageing. Our diet can be hugely impactful though! Collagen-rich foods like bone broth (here and here), chicken skin, fish skin + bones, and gelatine are all excellent sources, and incorporating them into your meals is easier than you might think.
For a savoury twist, try adding bone broth to mashed potatoes instead of butter or olive oil, or roast marrow bones and blend them into a rich, velvety butter to spread on toast or melt over roasted vegetables. If you’re craving something sweet, simply mix organic gelatine powder with a naturally low-sugar fruit juice to create delicious, skin-nourishing jellies.
To maximise the benefits, pair these with nutrients that naturally boost collagen production:
- Amino acids proline + glycine: Found in meat, dairy, eggs, and plant-based supplements
- Copper & Zinc: Nuts, seeds, shellfish
- Omega-3s: Best sources are small oily fish (think SMASH-T salmon, mackerel, anchovies, sardines, herring and trout)
- Vitamin C: Fresh herbs, bell peppers, tomatoes, leafy greens, citrus fruits, berries
2. Skin hydration
Dull, dry skin often results from poor hydration. Of course drinking water is essential, but actually ensuring your body absorbs it is just as important. This means we also need to be thinking about electrolytes, the minerals that control how fluid moves in the body.
Hydration boosters:
- Electrolytes: Add a pure, unflavoured electrolyte complex to water. I recommend Oshun
- Herbal teas: Steep rosemary and mint in hot water to increase hydration but also add extra skin protecting antioxidants
- Raw coconut water: A natural source of electrolytes (in moderation though, as it’s high in sugar!) don’t rely on this solely but a little is fine. Make sure there isn’t any added fructose or that it’s been heat treated, otherwise you’ve just got sugar water
- Matcha: Packed with skin-protecting antioxidants
3. Skin clarity + texture
Breakouts and acne are often due to the skin being your back-up waste removal organ when the gut isn’t working as well as it should. To support digestion and help our gut out, think about incorporating the following gut-friendly foods:
- Soluble fibre: Soaked chia seeds, jumbo oats, barley, potatoes, cooked apples, peppers, aubergine, onions
- Healthy fats: Extra virgin olive oil (OLIVEPHOEBE10 for 10% off!), nuts, seeds, avocados, egg yolks, oily fish
- Probiotics: Fermented vegetables (although if they cause bloating, you may need fewer, not more, bacteria!)
What to avoid
- Excess sugar and refined carbs. Processed snacks, white bread, sweets/candy, protein bars and sweetened protein powders all trigger a process called ‘glycation’ that breaks down collagen, compromising the skin structure
- Ultra-processed and fried foods. These can cause inflammation and create puffiness, redness, and lead to collagen damage
- Alcohol and caffeine. Both alcohol and caffeine dehydrate the skin, making it look tired and dull, whilst also impacting our blood sugar regulation - which can increase cravings for unhealthy food.
Here are some simple tricks you can do to swap these out for skin-nourishing alternatives.
- A homemade mix of nuts, seeds and dark chocolate pieces can be a great alternative to sweets - or why not try some yummy wholegrain crackers with hummus if you’re craving something savoury?
- Air fry or roast without oil - and add extra virgin olive oil to serve instead of frying your food
- Replace coffee with (ceremonial-grade) matcha. You won’t impact your blood sugar in the same way, and will still benefit from gentle, sustained stimulation. Matcha is rich in antioxidants that improve skin clarity and texture - so avoid adding dairy-based milk which will hinder antioxidant absorption. My recommendation is pure organic nut or soy milk instead. No oat or rice milk!
- If drinking alcohol, swap sugary mixers for sparkling water with fresh citrus, or try a botanical mocktail with raw apple cider vinegar for added gut support
If this feels like a lot, don’t worry. You don’t have to change everything at once - just start with a few small swaps and see what works for you. Over time, these little habits will add up, and before you know it, your skin will be glowing from the inside out!
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