Great skin doesn’t come from restriction it comes from nourishment. And that includes the little moments between meals. We've compiled a list of our favorite best snacks for sensitive skin.
Snacks for Sensitive Skin
If you’ve got sensitive or reactive skin, choosing snacks that support your gut and reduce inflammation can make a noticeable difference. These snacks are all rich in prebiotics, probiotics, healthy fats, antioxidants, and fibre—aka everything your skin microbiome and gut microbiome love.
Best of all? They taste good. No sad celery sticks here.
Greek Yogurt with Berries and Chia Seeds
This one’s easy. Choose plain Greek yogurt (for live cultures), top with a handful of blueberries or raspberries (rich in polyphenols), and sprinkle with chia for omega-3s and fibre. Add a dash of cinnamon for a sweet, anti-inflammatory kick.
Roasted Chickpeas with Turmeric and Olive Oil
Crispy, spicy, and full of zinc and prebiotic fibre.
How to make:
Drain and rinse 1 can of chickpeas. Pat dry.
Toss with 1 tbsp olive oil, 1/2 tsp turmeric, 1/2 tsp smoked paprika, pinch of salt.
Roast at 200°C for 30–40 mins, shaking halfway through.
Store in an airtight jar for 2–3 days.
Dark Chocolate and Raw Almonds
Sometimes the simplest snacks are the best.
Pair 2–3 squares of 70–85% dark chocolate with a small handful of raw almonds. It’s rich in flavonoids, vitamin E, and healthy fats.
Homemade Seed Crackers with Avocado or Hummus
These crackers are crunchy, satisfying, and packed with skin-loving nutrients.
Seed Cracker Recipe:
1/2 cup sunflower seeds
1/4 cup chia seeds
1/4 cup sesame seeds
1/4 cup flaxseeds
1/4 cup pumpkin seeds
1 tbsp psyllium husk
1/2 tsp sea salt
1/2 tsp garlic or onion powder
1 cup boiling water
Instructions:
Mix all ingredients in a bowl. Let sit 15 mins until it thickens.
Spread mixture thinly on a lined baking tray.
Bake at 160°C for 1 hour, flipping halfway or until crisp.
Cool and break into pieces.
Serve with mashed avocado (rich in vitamin E) or hummus (hello fibre and prebiotics).
Green Smoothie with Hemp Protein, Banana, and Kefir
This combo is gut-friendly and skin-supportive. It’s also great for energy.
Blend together:
1 frozen banana
1 handful of spinach
1 scoop hemp protein powder
1/2 cup kefir (or unsweetened yogurt)
1/2 cup water or plant milk
Optional: chia seeds, cinnamon, or a few ice cubes
Creamy, calming, and packed with fibre and probiotics.
Edamame with Miso Glaze
Edamame is high in plant-based protein and isoflavones (great for hormonal balance), while miso adds fermented goodness.
How to make:
Steam or boil 1 cup frozen edamame until tender (5–7 mins).
In a pan, warm:
1 tsp sesame oil
1 tsp white or brown miso paste
1 tsp rice vinegar
1 tsp tamari or soy sauce
1/2 tsp honey or maple syrup
Toss edamame in the glaze and sprinkle with sesame seeds.
Small Snacks, Big Benefits
Every bite is a chance to support your skin from the inside out. These snacks are rich in the kinds of nutrients that help reduce inflammation, strengthen the skin barrier, and balance your gut microbiome.
At Biobod, we believe skincare isn’t just what you put on—it’s also how you live, eat, and support your whole self.
