Eat & Drink Your Skincare: How Nutrition Shapes Your Skin Health

The 2026 Skin Reset

By Louise Thomas-Minns, Founder of Louise Thomas Skin Care

True skin health doesn’t start with what you put on your skin. It starts with what you put in your body.

As a skin therapist and founder, I’ve spent years treating skin from the outside in, but the most transformative results always come when we support the skin from within. This is where nutrition for skin barrier health, glow and resilience becomes essential.

Skin Health From Within: Why Nutrition Matters

Your skin is your largest organ, and it’s constantly responding to your internal environment. Stress, inflammation, dehydration, nutrient deficiencies and blood sugar spikes all show up on the skin, often before we notice them anywhere else.

If you’re struggling with:

• Dull or tired-looking skin

• Sensitivity or impaired skin barrier

• Breakouts or congestion

• Dryness despite using “good” skincare

…it may not be your products that are the problem.

Skin health from within is about providing your body with the building blocks it needs to repair, protect and regenerate the skin naturally. Think of your skincare routine as support, but nutrition as the foundation.

Foods for Glowing Skin: What to Focus On This Winter

A glowing complexion isn’t created by restriction or extreme detoxes. It’s created by consistent nourishment.

Here are the key food groups I always recommend during a new year skin reset:

1. Healthy Fats for Skin Barrier Repair

Your skin barrier relies heavily on lipids. Without enough healthy fats, skin becomes dry, reactive and prone to inflammation.

Include:

• Avocado

• Extra virgin olive oil

• Nuts and seeds (especially walnuts, flax and chia)

• Oily fish like salmon, sardines and mackerel

These foods support nutrition for skin barrier strength, helping skin retain moisture and defend itself against environmental stressors.

2. Antioxidant-Rich Foods for Glow

Antioxidants protect the skin from oxidative stress caused by pollution, UV exposure and internal inflammation, all major contributors to premature ageing.

Foods for glowing skin include:

• Berries (blueberries, raspberries, blackberries) I reach for frozen versions which are also more cost effective.

• Dark leafy greens (spinach, kale, rocket)

• Green tea

• Colourful vegetables like beetroot and red peppers

The more colour on your plate, the more protective compounds you’re feeding your skin.

3. Protein for Repair & Renewal

Collagen, elastin and keratin — the proteins that keep skin firm and resilient — require adequate dietary protein to be produced.

Focus on:

• Eggs

• Lentils and legumes

• Organic chicken or turkey

• Tofu or tempeh

• Grass fed beef & lean venison

Protein supports skin cell turnover, making it especially important during a January reset when we want to rebuild after months of stress and indulgence.

4. Gut-Loving Foods for Clearer Skin

Your gut and skin are deeply connected. An imbalanced gut can contribute to inflammation, breakouts and sensitivity.

Support gut health with:

• Fermented foods (sauerkraut, kimchi, kefir)

• Fibre-rich vegetables

• Whole grains

• Plenty of water

When digestion improves, skin clarity often follows.

 

Drink Your Skincare: Hydration Beyond Water

Hydration is about more than just drinking water, although that is essential.

For optimal skin health:

• Start your day with warm water and lemon to support digestion

• Include herbal teas like nettle, chamomile & green

• Add electrolytes if you exercise regularly

• Eat water-rich foods like cucumber, celery and citrus

Well-hydrated skin is more plump, radiant and resilient, one of the simplest ways to support a new year skin reset.

 

What to Gently Reduce (Not Eliminate)

Try reducing foods that commonly disrupt skin balance:

• Excess sugar (can contribute to breakouts and collagen breakdown)

• Alcohol (dehydrates and inflames the skin)

• Ultra-processed foods

The goal isn’t perfection - it’s awareness.