Glow-Up Foods All Wellness Girlies Swear By (For Glowing Skin, a Flat Stomach & High Energy – From the Inside Out)
When I first started my wellness journey, I thought I needed to cut things out to feel better. Less sugar. Less snacking. Fewer carbs. But what truly transformed my energy, my skin, and even my mindset wasn’t restriction—it was nourishment.
The more I focused on adding the right foods—the ones that actually supported my hormones, digestion, and nervous system—the less space there was for the things that made me feel sluggish, bloated, or anxious. These glow-up foods are simple, powerful, and deeply supportive. No trends or extremes—just real ingredients that work with your body, not against it.
Let’s get into the five glow-up foods I swear by (and most wellness girlies do too).
Glow-Up Food #1: Matcha Instead of Coffee
Swapping coffee for matcha was one of the most underrated but powerful glow-up decisions I ever made.
At first, I didn’t think caffeine was a big deal. But every time I drank coffee on an empty stomach, I’d feel jittery, anxious, and hungry an hour later. I’d crash by 11 a.m., snack all day, and wonder why I couldn’t stay focused. What I didn’t realize was that coffee was spiking my cortisol—your body’s main stress hormone—which can lead to fatigue, cravings, skin issues, bloating, and even stubborn weight around the midsection.
Then I tried matcha. The difference was immediate. Matcha contains less caffeine than coffee, but it’s paired with L-theanine, an amino acid that promotes calm focus. Instead of crashing, I felt clear. Instead of anxious energy, I felt grounded. No jitters, no cravings—just smooth, sustained mental clarity.
I especially recommend matcha during the luteal and menstrual phases, when our bodies are more sensitive to stress and blood sugar fluctuations.
Why It Works:
Balances cortisol and calms the nervous system
Sustains energy without anxiety or crash
Rich in antioxidants that support clear, glowing skin
Improves focus while reducing stress
Curbs sugar cravings and stabilizes blood sugar
A gentle ritual to support hormonal balance
Glow-Up Food #2: Kefir for Gut Health & Radiance
If there’s one place your glow starts, it’s in your gut. And one of the best foods I’ve added to support gut health is kefir.
Kefir is a fermented, probiotic-rich dairy drink that’s gentle on digestion and packed with beneficial bacteria. I started adding it to my routine slowly—sometimes mixed into my matcha for a creamy twist, other times just on its own in the morning or after dinner. Within a few weeks, I noticed my digestion felt calmer, I wasn’t bloated, and my skin started clearing up in a way that no topical product ever managed.
Most people don’t realize how deeply the gut is connected to our hormones, mood, energy, and immune system. When your microbiome is thriving, everything else follows. And kefir is a glow-up staple that feeds your body from the inside out. I also love using coconut kefir as a vegan-friendly option—it’s just as effective, and so refreshing.
Why It Works:
Packed with probiotics that strengthen your microbiome
Improves digestion and reduces bloating
High in protein, calcium, and B vitamins
Supports clear skin and hormone balance
Boosts immunity and mental clarity
Easy to digest, even for those sensitive to dairy
Glow-Up Food #3: Buckwheat
This one is such a wellness secret. Buckwheat is not only gluten-free but also rich in fiber, protein, and minerals—and it’s incredibly grounding and satisfying.
I started eating buckwheat in place of oats, pasta, or rice, especially on days when I needed sustained energy without the bloating. It keeps me full for hours, stabilizes my blood sugar, and gives me that calm, nourished feeling instead of the energy crash I used to get from processed carbs.
It’s also a staple in Eastern European and Slavic cuisines—and honestly, the glow of Eastern European girlies speaks for itself.
Why It Works:
High in fiber for healthy digestion and reduced bloating
Full of plant-based protein to keep you full
Rich in magnesium and iron for hormonal balance
Naturally gluten-free and easy to digest
Helps regulate blood sugar and reduce cravings
Anti-inflammatory and rich in antioxidants
Glow-Up Food #4: Beets
Beets are a game-changer—especially if you’re someone who feels drained or bloated before your period. I started using them as a natural way to support my cycle and hormone health, and now they’re a permanent part of my glow-up grocery list.
Beets are rich in iron (key for menstruating women), support blood flow, and help the liver process excess hormones. They also contain betalains—powerful anti-inflammatory pigments that help the body detox and support clear, radiant skin.
I love eating them roasted, grated raw into salads, or blended into smoothies with lemon and ginger.
Why It Works:
High in iron to boost energy and support your cycle
Improves blood flow and oxygen delivery
Supports liver detox and hormonal balance
Anti-inflammatory properties for skin clarity
Naturally sweet and grounding
Ideal before and during menstruation
Glow-Up Food #5: Pumpkin Seeds
Last but definitely not least: pumpkin seeds. These tiny seeds are rich in minerals that most of us are deficient in—especially magnesium and zinc, which are key for calming your nervous system, supporting skin health, and regulating your cycle.
I sprinkle them on salads, yogurt bowls, porridge—or just eat them as a snack. They’ve been especially helpful for me during the luteal phase, when I’m prone to PMS or mood swings. They’re also anti-parasitic and support gut health, which adds to their glow-up power.
Why It Works:
High in zinc (essential for clear, glowing skin)
Rich in magnesium for nervous system support
Helps reduce PMS and regulate hormones
Good source of plant-based iron
Supports gut and immune health
Easy to integrate into any meal or snack
Final Thoughts: Nourishment Over Restriction
The more I focused on crowding in nourishing foods like these, the less I even wanted the things that used to drain my energy. Not because I was forcing myself—but because I was full, satisfied, and supported.
Glow-up foods aren’t about trends. They’re about aligning with your body’s needs and creating rituals that help you feel clear, radiant, and balanced.
Start small. Try swapping your coffee for matcha, adding a spoonful of kefir, or sprinkling pumpkin seeds on your next breakfast. Let it be a process of curiosity—not pressure. Your body will respond to every little shift you make with love.
Want to build your own personalized glow-up routine?
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