How to Get Glass Skin Naturally, Without Purging

Dewy, luminous, and super hydrated skin – who wouldn’t want to jump on the glass skin trend? 

At its core, the secret to achieving glass skin naturally is to take a holistic approach to caring for your complexion. There isn’t one miracle serum or a magical supplement that will transform your skin overnight. The key is making intentional changes (where needed!) to your diet, lifestyle, and skincare routine to help promote your healthiest, glowiest skin possible. 

If you want to start your journey towards unlocking glass skin, we’re here to help. We’re outlining easy, actionable steps for how to get glass skin naturally (without having to suffer through purging!). 

What is Glass Skin?

Originating from the Korean beauty world, “glass skin” refers to smooth, plump, and super dewy skin that seems to glow from within. It’s often described as looking clear, poreless, and almost translucent. 

While it may seem out of reach, glass skin isn’t about achieving some unrealistic ideal. Rather, the idea is to take steps to naturally enhance your skin’s inherent beauty, helping you access your healthiest and most radiant complexion possible. 

There are makeup tricks you can use to achieve that clear, glowy look. However, those wanting to know how to get glass skin without makeup are in luck. By implementing a few key lifestyle and diet habits – and by following a targeted skincare routine – anyone can naturally unlock glass skin, from the inside-out. 

How to Get Glass Skin Naturally: Our Top Tips 

Glass skin is attainable – you just need to take the right steps! Here are our recommendations for naturally achieving and maintaining glass skin. These simple, holistic changes to your routines will ensure your skin is getting the support that it needs to look and feel its best. They’re also gentle on your body and complexion, which means you won’t have to worry about skin purging often associated with more aggressive skincare treatments. 

Add More Fats to Your Diet

One of the key characteristics of glass skin is supple, hydrated skin. Foods dense in healthy fats can help support skin barrier health, ensuring the skin is able to retain moisture levels for a plump, soft complexion. Research has even shown that increasing healthy fat intake may lead to increased skin elasticity. Our skin's elasticity is what gives us plump, healthy-looking skin. As skin loses its elasticity, it starts to sag and wrinkle. 

Salmon, herring, sardines, mackerel, tuna, and other fatty fish are packed with omega-3 fatty acids, which play an important role in enhancing skin barrier function. Since omega-3 fatty acids have anti-inflammatory benefits, they may also help reduce acne. Bonus: fatty fish are also packed with vitamin E, an antioxidant that protects the skin against free radical damage!

Another example of a food loaded with skin-boosting omega-3 fatty acids is flaxseed. These seeds are packed with alpha-linolenic acid (ALA), which is a type of omega-3 fatty acid. In one small study, researchers found that women with sensitive skin who took flaxseed oil supplements for 12 weeks exhibited an increase in skin hydration levels, as well as a reduction in roughness and sensitivity.

Avocado toast fans are in luck – avocado is another fat-packed superfood that’s great for promoting glass skin. Avocado is loaded with oleic acid, a monounsaturated fat. In one small 8-week study, researchers found that subjects who ate an avocado daily showed an improvement in firmness and elasticity in their skin. 

If you’re looking for more variety, some other healthy fat-packed foods worth incorporating into your diet include nuts (especially walnuts and almonds), olive oil, whole eggs (the yolk is packed with fat!), sunflower seeds, pumpkin seeds, and chia seeds. 

Increase Your Protein Intake 

Proteins like collagen, elastin, and keratin are the building blocks of our skin. They give the skin structure, and are responsible for keeping it elastic and strong. By eating protein-dense foods, you are giving your body the amino acids it needs to continue producing these proteins to maintain healthy, glowing skin. 

So how do you know you’re eating enough protein, and the “right” varieties of protein? 

Here’s a quick dietary protein crash course. 

How Much Protein Do You Need Daily? 

The RDA, or recommended dietary allowance, is 0.8 grams of protein per kilogram of body weight per day. To easily calculate your own RDA for protein, just multiply your weight in pounds by 0.36. For someone who is 150 pounds, that would be 54 grams of protein. 

However, this RDA is based on avoiding malnutrition, but not achieving optimal health. Multiple studies have shown an increased protein intake may support increased bone mineral density and avoid fractures, as well as support muscle mass, which is especially important as we age, as muscle atrophy - which is linked to lack of protein intake and lack of exercise - is correlated to all cause mortality

From a functional medicine standpoint, some researchers believe the average individual needs anywhere between 1.2 – 1.6 grams of protein per kilogram of body weight and up to 2.2 g/kg for those over 60. 

Complete Protein vs Incomplete Protein

Amino acids are the building blocks of protein. There are 20 different amino acids that your body needs to function optimally. Of those twenty, nine amino acids are considered essential because our bodies aren’t able to produce them, which means we need to get them from our diet. They are methionine, threonine, histidine, lysine, cystine, leucine, tryptophan, valine, and phenylalanine. 

When one food has all nine of these amino acids, it is considered a complete protein. Animal-based proteins like fish, poultry, eggs, and red meat are all examples of complete proteins. 

Plant-based proteins are mostly incomplete proteins - meaning they lack one or more of the essential amino acids. This includes beans, lentils, rice, whole grains, nuts, and seeds. However, when you pair plant proteins properly, you can create a complete protein to provide all the amino acids your body needs. For example, you can create a complete protein by combining beans and whole grains, or whole grains and nuts or seeds, or beans and nuts and seeds. These foods have complementary amino acids, thereby creating a complete protein when combined. 

The plant-based exceptions, which are in fact complete proteins, include: soy, hemp seeds, chia seeds, quinoa, and buckwheat.

When it comes to protein and skin health, both animal protein and plant protein are beneficial. 

For example, multiple studies have demonstrated that consuming collagen powder (an animal protein) daily for at least 90 days is effective in reducing skin aging, as it reduces wrinkles and improves skin elasticity and hydration. Hydrated skin is glassy skin. 

Additionally, soy protein may also aid in glassy skin: In a 24-week, randomized controlled trial, participants who consumed 30 grams of soy protein daily (which was standardized to have 50 g of isoflavones) showed significant improvements in wrinkle severity, pigmentation, and skin hydration at week twenty-four. To get 50g of soy isoflavones, that is the equivalent of about 7 ounces (200g) of tofu or tempeh, or 3.5 ounces (100g) of edamame. 

Keep Up with Your Water Intake

Let’s clear up some of the misconceptions around drinking water for skin health. You might have heard that drinking the recommended amount of water each day will unlock super dewy, plump skin – but it’s not quite that straightforward. 

There has yet to be any larger scale research that supports the idea that drinking more water will directly improve your skin’s hydration. A study did reveal that dehydrated participants saw an improvement in hydration levels in the skin after increasing their water intake. But if you are already well hydrated, adding an extra glass or two of water each day isn’t going to make a world of difference. 

This isn’t to say that you should fall off the hydration wagon. Becoming dehydrated will catch up to your skin – and your overall health! Plus, drinking water still supports the skin by improving blood flow, which ensures it's getting the nutrients that it needs to stay healthy and nourished. So with all that said, take stock of your water intake to ensure your body and skin are both getting what they need on a daily basis. 

Hydration can be a bit boring, but it doesn’t have to be! While you should certainly aim to stay on top of your water intake throughout the day, you can also add other hydrators to your diet, such as soups, herbal teas, and even juicy vegetables and fruit. Some of our favorites include celery, melons, grapes, oranges, and cucumber. 

Eat Antioxidant-Rich Fruits and Veggies

Antioxidants are some of our best tools for defending our skin against the harmful effects of free radicals from oxidative stress, which can damage the skin and accelerate the visible aging process. 

Research suggests that antioxidants may benefit the skin by improving hydration, minimizing UV damage, stimulating collagen and elastin production, softening wrinkles, minimizing pigmentation, and reducing inflammation. The bottom line: if glass skin is what you are after, you’re going to want antioxidants in your diet!

Thankfully, there’s no shortage of delicious, antioxidant-packed fruits and veggies. Here are just a few worth incorporating into your diet:

• Blueberries: Blueberries are one of the best sources of dietary antioxidants. They are loaded with polyphenols called flavonoids, and have been shown to directly increase the amount of antioxidants in the body. 

• Goji Berries: These tart berries are a great source of beta-carotene, which our body converts to vitamin A, a nutrient needed for clear and healthy skin. A small animal study revealed that drinking goji berry juice can improve antioxidant protection against damage from UV light. 

• Grapes: Grapes are packed with a variety of antioxidants, including resveratrol, quercetin, beta carotene, and vitamin C. 

• Avocados: Avocados are a great source of healthy fats and antioxidants! In particular, they contain high amounts of carotenoids and vitamins C and E. 

• Sweet Potatoes: Sweet potatoes are nutritional powerhouses that, like avocados, are rich in carotenoids and vitamins C and E. 

Improve Gut Health with Probiotics

An unbalanced gut microbiome may be holding you back from your clearest, dewiest, and most radiant skin. Research has shown that imbalances in the gut may be tied to a slew of skin issues, including acne, rosacea, and psoriasis. 

Even if you aren’t prone to these inflammatory skin conditions, a lack of microorganism diversity in your gut may still be affecting your complexion. Studies suggest that specific bacterial strains – including L. acidophilus, L. plantarum, and L.rhamnosus – may help improve skin barrier function, promoting healthier skin. Even better, they can help fight dryness in the skin by reducing transepidermal water loss and boosting skin hydration. Put simply, these probiotics can be your secret weapon for achieving that dewy, hydrated look that defines glass skin. 

To naturally reveal that clear and bouncy glass skin glow from within, add a targeted probiotic supplement to your wellness routine. Specifically formulated with skin health in mind, Glow Biome is a daily supplement that is designed to enhance microbial diversity. It’s thoughtfully crafted with 6 clinically validated probiotic strains that get to the root of skin issues, including L. acidophilus, L. plantarum, and L.rhamnosus. 

The dermatologist tested and approved formula has been clinically proven to tackle both dry skin and excess oil while improving acne breakouts. The results? A clear, healthy, and hydrated complexion. 

One more thing: you’ll unlock those benefits without any nasty side effects often associated with harsh medications and topical treatments. Say no thanks to purging, peeling, redness, aggravation, and flaking – just happy, healthy skin. 

Follow a Gentle, Simple Skincare Routine 

Diet and lifestyle changes are key for achieving glass skin. That said, it’s equally as important to fine tune your skincare routine. An experienced esthetician can help tailor a specific routine for your unique skin.  

While there isn’t one ultimate glass skin routine, we’re fans of using more gentle skincare to avoid skin purging, which is typically a side effect of more aggressive topical treatments. 

We believe a good glass skin regimen starts with a mild, hydrating cleanser. Avoid formulas that strip away too much oil or cause aggravation.

After cleansing, you can soothe your complexion with hydrating and nutrient-dense serums that boost suppleness and overall skin health. We love the gentle retinol alternative, bakuchiol, which has been shown to improve lines and wrinkles, pigmentation, elasticity, firmness and photo-damage. 

Once you’ve applied any treatments, it’s time to seal everything in with a moisturizer. Remember, gentle is what we’re after. Reach for super moisturizing and nourishing formulas made with ingredients like ceramides, shea butter, jojoba oil, and aloe. They’ll help you maintain an unbelievably plump complexion!