From Kimchi to natural wines: these are the experts’ favourite foods for glowy skin

By Rebecca Dufour Partanen

Photo: Getty

Besides a good skincare routine, the secret to lit-up skin comes from within — specifically your diet. Below, discover what to eat for a healthy glow according to the experts

In our quest for radiant skin, nothing is off the table. We layer our products and pray for the promised results. We do face yoga and use our Gua Sha religiously. But what if we are missing an essential part of the puzzle?


What we put on our plates matters. “Many people want a quick fix, but taking care of your gut and inner health is like the greatest skin-pension plan you can get,” emphasises health and beauty journalist Maria Ahlgren. But while it is well-known that eating right affects the quality of our complexion – either boosting or dulling it – it is trickier to know where to start. Below, the experts share their best beauty-boosting foods to implement in your diet for that fresh-faced glow.

Fruits and vegetables

“Studies have shown that most people don’t reach the recommended 500 grams of fruit and vegetables daily,” says Hanna Baurén, MSc Nutrition Science from Karolinska Institutet. Greens are essential, boosting your body with nutrients your gut and skin will love. But that’s not all: “Foods such as Jerusalem artichokes, onion, green banana and oats will make your microbiome flourish – giving you a glowy complexion,” according to Ahlgren.

Fermented foods

“Fermented foods are edible gold as they are rich in glow-promoting enzymes and probiotics,” says Ahlgren. Why not add a side of sauerkraut, kimchi or kefir to your lunch and drink a glow-promoting kombucha? Even natural wines are included in the fermented food category as they are full of funky microbes. Who knew a Friday after-work could promote gut health and glow when done right?

Omega 3 and Omega 6

Omega-3 is a true powerhouse for glowy skin. It is anti-inflammatory and can be found in fatty fish, chia, sunflower seeds, eggs, soybeans, and walnuts. “A lack of Omega-3 and Omega-6 can give symptoms such as dry and uneven skin”, Baurén emphasises. Although getting fatty acids from foods is always better, adding Omega-3 and Omega-6 supplements every morning could help you ensure you eat the right amount.

Probiotic supplements

An unbalanced gut can be difficult to tackle, but a piece of advice for those suffering is to look into probiotic supplements. These friendly critters have been shown to aid and increase the diversity of flora in the gut. That said, it is good to keep in mind that every person’s microbiome is unique, so a probiotic supplement that works for your friend might not work for you.