Graceful #004 - Eating for Inflammation; How Your Diet Shapes Skin Health

The Skin–Food Connection You Can’t Ignore

When it comes to healthy skin, we tend to focus on what we put on our face (as discussed last week) and don’t get me wrong, these matter — But that’s not the full picture is it? What we eat is also quietly dictating what we see in the mirror. The cumulative effect of our dietary choices is powerful over time.

Ironically I’m writing this after an incredible family holiday in the French mountains, where lunch often meant bubbling potatoes smothered in reblochon and mornings usually began with a croissant. But that’s life—and that’s fine. Great skin isn’t about perfection; it’s about the choices you make most of the time.

Food impacts the health, appearance, and ageing of your skin. It’s the obvious starting point for anyone looking to make a change. Here’s why:

Food nourishes, yes, but it also entertains, comforts, and brings people together. It’s emotive, perhaps triggering when we set boundaries, but fundamentally, our bodies function the way they do because of what we are eating. Proteins, carbohydrates, fats, vitamins, minerals, antioxidants, and other anti-inflammatory and healing elements—especially those from plants—are what keep us alive, healthy, and thriving. This is your ‘anti-ageing’ foundation. From here, you can get more targeted, but many people skip the basics, which can accelerate ageing.

I’ll keep this part brief—macros and micros aren’t exactly in my wheelhouse (more on it here though), and I know this isn’t the most thrilling topic—but it would be remiss to ignore the need to get these basics right:

• Macronutrients: These can vary, but aim for roughly 50% carbohydrates, 20% protein, and 30% fat. Quality and source come next.

• Micronutrients: Vitamins and minerals like A, B, C, D, E, magnesium, and iron are essential and often we’re not getting enough of them. Fiber is incredibly important too. Supplements (my post and recommendations here) can of course help, but whole foods are always best for absorption, supported by bloodwork if needed.

Once we have these in order, we can start to target more specific concerns related to premature ageing, and first on the list is inflammation.

Inflammation is a broad term and a bit of a buzz word online. It can be both the short-lived swelling from a sprained ankle or your child’s stubbed toe (acute inflammation), or on the other end of the spectrum; chronic inflammation.

The latter is the one we need to be mindful of in regards to how we age and our skin. Chronic inflammation often comes from constant, low-level stressors like processed food, alcohol, pollution, poor sleep, or ongoing stress. It keeps your immune system switched “on” all the time, and aggravates your skin, digestive tract, organs, and even the lining of your arteries. Over time, this can accelerate ageing but also increase the risk of many serious chronic diseases too.

Few things will age your body — and your skin (Dr Barbara Sturm has built her entire business around this message) — faster. When we talk about treating skin from the inside out, reducing inflammation is a huge part of the equation. Food can be your ally here, helping calm inflammation (or, if you’re not mindful, make it worse).

Here are four simple ways to reduce inflammation and support healthy, resilient skin through what you eat (I’ve intentionally focused more on inclusion rather than restriction, feel free to reach out if you’d like to get more into the weeds):

Foods to Embrace:

These are the foods I recommend* weaving into your meals regularly to keep inflammation low and skin health high.

Whatever it is, the way you tell your story online can make all the difference.

1. Eat Anti-Inflammatory Fats

Some fats, like trans fats or repeatedly heated oils, fuel inflammation. Others actively fight it, nourishing your skin and supporting a strong barrier.

• Omega-3s: Omega-3 fatty acids (especially EPA and DHA from oily fish) are potent inflammation fighters. They balance inflammatory pathways, support skin barrier function, and help keep skin supple.
  Sources: salmon, sardines, mackerel, flaxseeds, chia seeds, hemp seeds, walnuts.

• Monounsaturated fats: Abundant in the Mediterranean diet, these healthy fats help lower inflammation markers and are packed with polyphenols that protect collagen.
  Sources: olive oil, avocado, almonds, hazelnuts, macadamias.

2. Add More Good Gut Bacteria (Probiotics)

These are the good bacteria that live in your gut. Eating probiotic-rich foods helps top up their numbers, keeping your microbiome balanced and inflammation in check — which shows up as calmer, clearer skin. Gut-loving fermented foods are often forgotten in a Western diet, try and change that. More beneficial bacteria = fewer inflammatory signals reaching your skin.

• Sources: Unsweetened yogurt, kefir, sauerkraut, kimchi, kombucha, miso, tempeh.

3. Feed Your Good Gut Bacteria (Prebiotics)

Prebiotics are the fibre and starches your body can’t fully digest — but your good bacteria can hugely benefit from. They ferment them into compounds in the gut that lower inflammation, balance blood sugar, and support skin health. In general a happy gut microbiome helps control inflammation and supports nutrient absorption for skin health.

• Sources: Lentils, chickpeas, beans, oats, quinoa, brown rice, sweet potatoes, cooked-and-cooled potatoes, green bananas.

4. Boost Variety

Adding colourful, nutrient-rich choices is key—Tim Spector of Zoe (a great way to check your gut biodiversity) often talks about aiming for 30 plants a week. This variety feeds a diverse gut microbiome, which in turn supports the skin.

• Colourful fruits and vegetables — Rich in antioxidants and phytonutrients, and helpful when looking to neutralise free radicals (these accelerate ageing/cell damage).
  Sources: Berries, cherries, grapes, leafy greens, bell peppers, broccoli, tomatoes, pumpkin, beetroot.

• Herbs and spices — Many act as natural anti-inflammatories, some rivaling medications in potency.
  Sources: Turmeric (with black pepper), ginger, garlic, cinnamon, rosemary, oregano.

Foods to Reduce:

These foods tend to fuel inflammation, contribute to collagen breakdown, and can worsen existing skin issues.

Whatever it is, the way you tell your story online can make all the difference.

• Refined sugars & high-glycaemic foods: These cause quick spikes in blood sugar, which can stress the body and skin, making inflammation and collagen damage more likely. The Glucose Goddess talks about this alot, and whilst I don’t love everything from her, she has some good content about how to manage inflammation from these foods. Examples: sweets, chocolate bars, pastries, white bread, soft drinks, sweetened cereals.

• Ultra-processed foods: Often packed with refined flours, added sugars, unhealthy fats, and additives, these can upset your gut balance and increase inflammation. Also; read this book - it will change everything.
  Examples: packaged snack foods, instant noodles, flavored crisps, frozen ready-meals.

• Processed & (high volumes of) red meats: High in saturated fats and compounds called 'advanced glycation end products’ (AGEs), which can inflame the body and speed up skin ageing. Grilling, along with other high-heat, dry cooking methods like frying and roasting, is known to accelerate AGEs formation so if you’re a BBQ lover like me, keep this in mind. Examples: bacon, sausages, ham, salami, steak, burgers.

• Excessive alcohol: We know this one right? Can dehydrate the skin, weaken the skin barrier, and worsen redness or puffiness. Regular drinking can also trigger flare-ups in conditions like rosacea along with impacting our gut health.
  Examples: more than 1–2 glasses of wine nightly, binge drinking, sugary cocktails.

• Deep-fried foods & trans fats: These generate free radicals that can damage skin cells and slow down repair. Examples: chips/fries, fried chicken, doughnuts, fried takeaways.

• Dairy (for some people): For some, dairy can aggravate acne or redness. This is often due to naturally occurring hormones and molecules that influence insulin and inflammation, which can affect the skin. Not everyone reacts, but if you notice flare-ups, reducing dairy may help.
  Examples: milk, cheese, ice cream, creamy desserts.

How lymphatic drainage supports an anti-inflammatory approach:

Lowering inflammation through diet is one side of the coin — the other is supporting your body’s natural detoxification pathways. Your lymphatic system is a key player here, carrying away cellular waste and inflammatory byproducts so your skin can function at its best. Hydration (I recommend filtered water to remove unwanted inflammatory substances - chlorine, fluoride etc. this jug is great as plastic free), movement, and nutrient-rich foods all help keep lymph flowing naturally, while in-clinic treatments can give it an extra boost. By enhancing circulation and lymphatic drainage, we can calm the inflammatory load, protect collagen, and leave skin looking clearer, fresher, and more radiant.

Bringing it all together:

An anti-inflammatory diet won’t give you overnight results — but consistently eating this way at least 80% of the time builds a skin-friendly internal environment that amplifies the results of your skincare routine and in-clinic treatments. By lowering inflammation through your diet, you’re protecting collagen, improving hydration, calming redness, and helping your skin repair more efficiently, along with the rest of your body.

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From My Desk This Week:

One product I’m loving: Sophie Richards’ socials are a goldmine. She shares incredible insights on the anti-inflammatory diet, especially tailored for women’s health and autoimmune protocols — her AIP guide is a great next step if you want to dig deeper than today’s issue (+ her book is on pre-order!).

What I’m reading/listening to: I have just started reading Matrescence — a deep dive into the physical and emotional journey of motherhood. It’s insightful, relatable, and helps to appreciate the whole-body shifts that also show up in skin and wellness.

In the media: I mostly stayed offline while away, soaking in family time and fresh air in the mountains of Chamonix. It was very refreshing to disconnect! I did however read here that “Boots sold a Korean skincare product almost every 15 seconds between December and the end of February” - which is fascinating and almost entirely driven by social media, with K-Beauty being a huge trend on Tiktok. I need to dip my toes into some more Korean brands, but love the Beauty of Joseon SPF I referenced last week.

Small shift to try this week: Prioritise protein at breakfast to help maintain steady inflammation levels and support hormone balance throughout the day. I’ve come back to an old fave: a few eggs, hummus and avocado on this trusty seeded loaf — a simple, satisfying way to start the day strong while covering all the key macronutrients. I’ve been making this bread on and off for 15 years, it’s also amazing if you have any trouble with your daily ablutions…

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I hope you’ve found this helpful! Please feel free to reply with any questions, feedback or suggestions for the next issues.

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With grace,
Charlie x

*This is not medical advice, but as someone trained in advanced skin science and holistic skin therapy (training under a registered nutritionist) these are the skin supporting tips I personally stand by. They are simple and effective, along with being evidence backed. That said, I always recommend getting your blood work checked regularly and reviewed by a qualified nutritionist or practitioner to ensure you’re supporting your body based on its actual needs.