Do Your Cheekbones Look Sunken? 13 Foods to Eat for Plumper, Chubbier Cheeks

Co-authored by John Burson and Jessica Gibson

Last Updated: January 5, 2022 References

There's something about pleasantly plump cheeks that make a person look healthy and happy. While there's no single food that helps you get chubby cheeks, eating specific foods can give you healthy skin that's plump and smooth. If your cheeks are slim or you're underweight, gaining weight will also help fill out your cheeks so they're soft and round.

1

Aloe vera

Eat aloe vera to improve facial elasticity. Although you're not guaranteed to get chubby cheeks, aloe vera has been shown to reduce the appearance of wrinkles and increase collagen production.^{[1]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} Try adding around 1 teaspoon (4.9 ml) of edible aloe vera gel to your daily diet.
- Stick with it! Research showed that it took 90 days to notice an improvement to the skin.
- You can drink aloe vera juice, but its effects might not be as noticeable since it's diluted with water.

2

Meat

Give your body fuel to make collagen so your skin looks plump and firm. Protein has amino acids which help form collagen, the fat that makes up your skin. Try to eat lean meat like pork tenderloin, skinless chicken or turkey, and lean cuts of beef every day. You can also get protein from beans, and nuts.^{[2]
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- Don't eat meat? Tofu is a great protein source for a vegetarian or vegan diet.

3

Eggs

Eggs are rich in retinol and vitamin D which keep your skin healthy. They're also a great source of protein, which is also great for your skin. Try hard-boiling, scrambling, or poaching eggs to enjoy them every day.^{[3]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}
- A lot of the nutrients are in the egg yolk, so don't limit yourself to eating just egg whites!

4

Whole grains

Reach for low-glycemic index (GI) foods like oats and whole wheat. White, starchy foods like white bread, pasta, and rice can cause inflammation. This can damage your skin and lead to wrinkling or sagging. To keep your skin healthy and plump, eat low GI foods like:^{[4]
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- Whole-wheat pasta
- Whole-grain bread
- Quinoa and millet
- Brown rice

5

Milk

Drink whole milk to gain weight and fill out your cheeks. Whole milk has more calories than low-fat milk, but both contain vitamin D and retinol. Vitamin D improves your skin's immune system which can protect your skin from signs of premature aging like wrinkles and sagging. Retinol helps your body produce more collagen, which is the fat that makes your skin look plump.^{[5]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}
- If you find it difficult to drink milk, add it cereal, smoothies, and porridge. Don't forget that yogurt has these skin benefits, too!

6

Protein shakes and smoothies

Drink smoothies or meal replacements to gain weight. If your cheeks are thin because you're underweight, sneak in extra calories. Blend a smoothie with full-fat yogurt, fruit, and nuts, or treat yourself to a milkshake. You might even want to drink a liquid meal replacement as a snack between your daily meals in order to put on some weight and plump up your cheeks.^{[6]
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Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Go for full-fat dairy in your drinks so you get even more calories.
- For even more healthy calories, add nut butter or protein powder to your drink.

7

Fish

Fish is high in omega-3 fatty acids which preserve your skin's collagen. Part of getting plump cheeks is keeping your skin firm. This is where collagen comes in! The majority of your skin is actually collagen, a protein. To keep your cheeks looking full, ensure that you're eating foods that protect and preserve collagen. Try any of these fish for a great serving of omega-3s:^{[7]
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Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Salmon^{[8]
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  Expert Source
  
  John Burson
  Certified Nutritionist
  Expert Interview. 9 June 2021.}
- Tuna (bluefin and albacore)^{[9]
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  Expert Source
  
  John Burson
  Certified Nutritionist
  Expert Interview. 9 June 2021.}
- Lake trout^{[10]
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  Expert Source
  
  John Burson
  Certified Nutritionist
  Expert Interview. 9 June 2021.}
- Sardines and anchovies
- Mackerel
- Herring^{[11]
  X
  Expert Source
  
  John Burson
  Certified Nutritionist
  Expert Interview. 9 June 2021.}

8

Nuts and nut butters

Add nutritious fats to help you gain weight. If you're underweight, your cheeks may look thin. Fortunately, gaining weight from a healthy diet can help to fill them out. Reach for nut butter like almond butter or peanut butter when you're having a snack, or drizzle olive oil over steamed vegetables the next time you're making dinner.^{[12]
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Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Walnuts, chia seeds, pumpkin seeds, and sunflower seeds are also great sources of essential fatty acids that can soothe your skin and prevent inflammation.^{[13]
  X
  Trustworthy Source
  PubMed Central
  Journal archive from the U.S. National Institutes of Health
  Go to source}

9

Avocados

Eat avocados to improve skin elasticity. Yes, avocados are high in calories, but they're full of nutritious fats that can keep your skin healthy. Try slicing up a ripe avocado and eating it on a salad or with crackers. You can also mash it to make guacamole or use it as a mayonnaise substitute on sandwiches.^{[14]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}
- A recent study showed that eating avocados along with other green and yellow vegetables was associated with fewer wrinkles.
- Mix avocado with onions, cilantro, tomatoes, garlic, and ground cumin to make a tasty guacamole dip.^{[15]
  X
  Expert Source
  
  John Burson
  Certified Nutritionist
  Expert Interview. 9 June 2021.}

10

Healthy oils

Use vegetable oils to protect your skin from damage and aging. Cook with sunflower oil and safflower oil, or drizzle wheat germ oil over your food just before serving. These are all great sources of vitamin E, an antioxidant that can prevent signs of aging like wrinkles. Healthy fats are also a good way to gain weight if your cheeks are thin because you're underweight.^{[16]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source}
- Not all fats are great for your skin. Avoid eating saturated or trans fats that you often find in fried food, fast food, and processed snack foods since these can actually cause inflammation that irritates your skin.

11

Antioxidant-rich foods

Include antioxidants and vitamins to protect your skin from damage. Get your cheeks looking their best by eating a diet that's rich in antioxidants. If you eat a variety of fresh produce, you'll probably enjoy the benefits, but if you're looking for some of the best fruits and vegetables for your skin, pick:^{[17]
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Trustworthy Source
Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Dried fruits like prunes, raisins, and apricots
- Tomatoes
- Citrus
- Bell peppers
- Strawberries
- Kiwi
- Broccoli
- Almonds
- Sunflower seeds

12

Copper-rich foods

Eat beef, oysters, and mushrooms to make your skin more elastic. Foods that are high in the nutrient copper also minimize fine lines and wrinkles on your face, which might help your cheeks look filled out.^{[18]
X
Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} To get copper from foods you eat, enjoy:^{[19]
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Research source}
- Potatoes
- Cashews
- Crab
- Sunflower seeds
- Dark chocolate

13

Water

Staying hydrated improves blood flow to your face. This can make your cheeks look plumper and more elastic so try to drink at least a few cups of water a day. You also get water from the foods you eat, so aim for a diet rich in fresh produce and you'll be fine!^{[20]
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- Snack on watermelon and cucumber to get fresh produce that also hydrates you.

Expert Q&A

Question

Which is the healthiest fish to eat?

John Burson
Certified Nutritionist
John Burson is a Certified Nutritionist, Licensed Herbalist, and Certified Personal Trainer. With over 25 years of experience, John specializes in helping clients lose weight and live healthier lives. John graduated magna cum laude and received a Bachelor’s degree in Business and Marketing from Grand Canyon University. He has also earned Thumbtack Top Pro honos for three consecutive years.

John Burson

Certified Nutritionist

Expert Answer

The most healthy fish contain reasonable amounts of omega-3 fats, vitamin D, lean protein, and selenium. The best type of fatty fish in this category are salmon, tuna, trout, cod, and herring. Although wild-caught fish contain more omega-3 fats, the Environmental Defense Fund Seafood Selector gives farm-raised fish a higher safety rating because they have less exposure to mercury and other potentially harmful minerals.