What I Eat in a Day for Glowing Skin: A Skin Expert’s Guide to Eating for Skin Health
As a skin health specialist, I’m often asked what I eat in a day. The truth is, there’s no one-size-fits-all approach, but what I choose to put on my plate is always guided by a simple principle: how will this serve my skin today?
At Louise Thomas Skincare, our approach to skin health goes beyond the surface. Our 3D philosophy combines science, nutrition, and holistic care to create long-term, intelligent skin solutions. This thinking extends to the way I eat too.
What follows isn’t a rigid plan, but rather the foundations I return to again and again. Simple, science-supported, and practical enough for real life.
1. Healthy Fats for a Resilient Skin Barrier
I always aim to include good-quality fats such as salmon, avocado, extra virgin olive oil, and chia seeds. These are rich in omegas 3, 6, 7, and 9, essential fatty acids that help maintain the structure of the skin barrier and calm inflammation from within.
A compromised barrier can lead to dryness, sensitivity, and flare-ups. These fats work like reinforcement, keeping skin supple and resilient.
2. Protein and Amino Acids for Repair
Eggs are one of my go-to ingredients. They provide all nine essential amino acids, the building blocks the skin needs for cellular repair and regeneration. Whether scrambled, poached, or boiled as a snack, eggs help support the daily turnover of skin cells, which slows naturally as we age.
3. Colour, Fibre, and Phytonutrients
Bright, varied vegetables and whole plant foods are more than just a visual treat. They feed the gut microbiome, which is closely linked to inflammation and skin health.
I aim for diversity, greens, berries, root veg, legumes, to encourage a healthy gut-skin connection and provide essential vitamins, minerals, and antioxidants. A healthy gut can often mean calmer, more balanced skin.
4. Fermented Foods for Microbiome Balance
Kefir, natural yoghurt, and other fermented foods are part of my regular routine. They support the gut’s microbial balance, which in turn affects the skin’s microbiome. A well-functioning microbiome plays a key role in everything from hydration to sensitivity.
This is nutrition meeting holistic wellness, one of the core pillars of our 3D approach.
5. Coffee, with Consideration
Yes, I drink coffee, and yes, it can be beneficial. Freshly ground beans contain polyphenols, plant compounds that help defend skin cells from oxidative stress. But balance is key. If you’re sensitive to caffeine or prone to inflammation, one high-quality cup a day (and no more) may be the sweet spot.
6. Hydration Through Food
Of course, water matters. But I also focus on water-rich foods like cucumber, melon, and leafy greens. These hydrate the skin from the inside and deliver vitamins and antioxidants in the process. Think of them as skin supplements in their most natural form.
Why This Matters
At Louise Thomas Skincare, we believe in empowering our customers with knowledge. We don’t offer miracle solutions, we offer intelligent ones. Your skin reflects what’s happening inside, and small, consistent choices really do add up.
You don’t need to overhaul everything. Just begin with one or two shifts. Add an extra handful of greens. Swap one snack for something whole and nourishing. Prioritise hydration. Your skin will notice.
Skin care is about more than what you apply. It’s about how you live, what you eat, and how you support your body daily. That’s the heart of our brand and the philosophy I live by: science, nutrition, and holistic care, working in harmony to support your skin for life.
Supporting Skin Hydration – Inside and Out
While nourishing food choices and hydration from within are vital, topical hydration also plays a key role in maintaining healthy, radiant skin. The Hydrator is our science-led solution to support your skin barrier on the outside. Formulated with hyaluronic acid and skin-identical lipids, it helps lock in moisture, calm inflammation, and reinforce the work you’re doing from within.
