Tune In: Eating Tips For Clear & Firm Skin From An RD

If you're constantly cycling through skin care products in search of that elusive glow, it might be time to look beyond the beauty aisle. Instead, notes registered dietitian Rhaki Roy, R.D., it's time to go grocery shopping. 

"I think we are so led to believe that we need a 10-step skin care routine," Roy says on this episode of the Clean Beauty School podcast. "But on the opposite end of the spectrum, we're also told to eliminate all these foods from our diet and demonize so many others." 

In Roy's view, real skin resilience starts with a more balanced approach: "Simplify your skin care, and diversify your diet. Rotate your foods—not your skin care," she says.

Roy specializes in the gut-skin connection and is even known as the "Gut Skin Nutritionist." So, I was excited to chat with her about how to turn dinner prep into skin care prep. In the episode, she explains her entire health POV, so it's worth a listen.

Research shows us time and time again that the state of your gut can show up directly on your skin, and one of the best ways to support a healthy gut microbiome is through dietary diversity—particularly plant-based diversity.

"There's some fascinating research from the American Gut Project," she explains. "They looked at stool samples from healthy individuals and found that what they had in common was a very rich gut microbiome. Many of them were eating at least 30 different plants a week."

That's a far cry from the typical Western diet, which tends to lack fiber and variety. "Most people are only getting around 14-16 grams of fiber a day," Roy says. "The minimum for women is 25 grams; for men, it's 381."

Indeed, research shows that 95% of American adults and children2 are failing to meet their daily fiber needs.

Even if you don't track your blood sugar, your skin may be telling you that something's off. "My patients don't usually say, 'This spiked my blood sugar.' They say, 'When I eat a lot of sugar, I flare,'" Roy says, noting that she primarily works with clients who have eczema or acne.

That's because large blood sugar spikes can promote inflammation—something skin conditions like acne, eczema, or rosacea don't respond well to. But this doesn't mean you need to swear off carbs or sugar forever.

"I'm not here to demonize sugar or carbs," Roy says. "It's about balance. We know that pairing protein with carbs helps blunt that blood sugar spike."

It's surprisingly common, Roy says, for people to undereat, particularly when it comes to protein. "Your skin needs so much more protein than you think, especially if you have any wounds or are trying to repair your skin barrier," she explains.

Roy's message is refreshingly simple in a world full of conflicting wellness advice: We don't need to keep chasing the next skin care trend or eliminating entire food groups. Instead, feed your skin from within—diversify your diet, stabilize your blood sugar, and eat enough, especially protein. That's what creates a glow that lasts.