Skin + Gut Health
The Gut-Skin Connection: How Your Digestive Health Affects Your Skin
Have you ever noticed that when your digestion is off, your skin seems to suffer too? Research confirms what many of us have long suspected—our gut health plays a significant role in skin conditions like acne, eczema, rosacea, and even premature aging.
In fact, individuals with acne are 10 times more likely to experience gut imbalances such as small intestinal bacterial overgrowth (SIBO) and gut dysbiosis (Dai et al., 2022). Similarly, polycystic ovary syndrome (PCOS)—which affects 1 in 10 women of reproductive age—is closely linked to gut dysfunction, with acne and excess androgen-related hair growth being key diagnostic markers (Escobar-Morreale, 2018).
Beyond breakouts, research shows that gut inflammation accelerates skin aging by increasing oxidative stress, weakening collagen production, and impairing the skin barrier (O'Neill et al., 2016). Signs of poor gut health often appear visibly on the skin, including:
✔ Eczema, psoriasis, and acne – Inflammation-related skin conditions
✔ Dullness and dryness – Indicative of nutrient malabsorption and microbiome imbalances
✔ Redness and sensitivity – Often linked to leaky gut and histamine intolerance
If you're struggling with persistent skin issues, focusing on gut health might be the missing piece of the puzzle. Here’s how to support both your gut and skin through nutrition and lifestyle.
1. Fuel Your Gut with 30g of Fibre Daily
A high-fibre diet feeds beneficial gut bacteria, encouraging a balanced microbiome that supports both digestion and clear skin. When gut bacteria ferment fibre, they produce short-chain fatty acids (SCFAs) like butyrate, which have anti-inflammatory properties that protect against acne, eczema, and premature aging (Silva et al., 2020).
Focus on the BGBGS
B - Beans, G - Greens, B - Berries , G - Grains, S - Seeds
How to Get 30g of Fibre a Day:
✅ 2 pieces of fruit (e.g., apple and pear, with skin on)
✅ 1 cup mixed gluten-free whole grains (e.g., quinoa, brown rice)
✅ ½ cup mixed pulses (e.g., chickpeas, lentils)
✅ 3 cups of mixed vegetables and leafy greens
✅ 1 tbsp nut butter
✅ 1 tbsp fermented vegetables
Even if you're taking a probiotic supplement, your gut microbiome thrives on food-based prebiotics, making diet the foundation of a healthy gut and glowing skin.
2. Manage Stress to Protect Your Skin
Chronic stress wreaks havoc on both the gut and skin by increasing cortisol, a hormone that:
Weakens the gut lining, contributing to leaky gut and inflammation
Breaks down collagen, leading to wrinkles and sagging
Increases oxidative stress, which accelerates skin aging
Simple Food Tips to Reduce Stress & Cortisol:
❌ Reduce caffeine, alcohol, and processed sugar – These overstimulate the nervous system and spike cortisol (Hidalgo-Liberona et al., 2023).
🍽 Don’t skip meals – Blood sugar imbalances trigger stress responses, increasing cravings and skin inflammation.
By supporting your nervous system, you reduce cortisol's negative impact on gut and skin health, helping you maintain a clear, youthful complexion.
3. Prioritize Sleep for Skin Repair
Your skin regenerates while you sleep, making 7-9 hours of quality rest essential for:
✨ Cellular repair
✨ Blood circulation
✨ Collagen production
✨ Toxin elimination
Research shows that poor sleep increases inflammatory cytokines, worsening acne, eczema, and rosacea (Irwin & Opp, 2017).
How to Optimize Sleep for Skin & Gut Health:
☕ Avoid caffeine after 10 AM – It lingers in your system for up to 12 hours, disrupting deep sleep.
🍷 Limit alcohol – Even one drink impairs melatonin and promotes inflammation (Ebrahim et al., 2013).
🥗 Eat an early, balanced dinner – A meal rich in non-starchy vegetables stabilises blood sugar and reduces overnight cortisol spikes.
🌿 For rosacea sufferers – Both caffeine and alcohol should be kept to a minimum, as they can trigger inflammation and facial flushing.
4. Reconsider Dairy if You Have Acne or Eczema
Cow’s milk contains A1 casein, a protein that stimulates mast cell activity and histamine release, leading to increased inflammation (Ulven & Holven, 2020). Many individuals with persistent acne and eczema experience flare-ups when consuming conventional dairy products.
Best Foods for Gut & Skin Health
Anti-Inflammatory & Antioxidant-Rich Choices:
🌿 Olive oil, oily fish twice a week – Omega-3s for hydration & reduced inflammation
🧄 Garlic & onion – Quercetin, sulfur compounds & prebiotics for gut support
🌿 Turmeric – Curcumin fights inflammation & boosts skin repair
🍚 Buckwheat – A gluten-free, gut-friendly grain rich in fibre
🍒 Goji berries – Packed with antioxidants, vitamin C & zinc for skin healing
🥒 Fermented veggies – A probiotic powerhouse that supports gut-skin balance
Final Thoughts: Heal Your Gut, Transform Your Skin
Your gut and skin are deeply interconnected, and when one is inflamed, the other often follows. By prioritising gut-friendly foods, stress management, and quality sleep, you can reduce inflammation, enhance skin clarity, and slow premature aging.
Whether you're struggling with acne, rosacea, eczema, or dullness, addressing gut health may be the key to achieving radiant, resilient skin from the inside out.
References:
Besedovsky, L., Lange, T., & Born, J. (2019). Sleep and immune function. Pflügers Archiv - European Journal of Physiology, 471(4), 491–504.
Dai, R., Hua, C., & Shi, L. (2022). The gut microbiome and acne vulgaris: A review of the literature. Frontiers in Microbiology, 13, 1006549.
De Pessemier, B., et al. (2021). Gut–skin axis: Current knowledge of the interrelationship between microbial dysbiosis and skin conditions. Microorganisms, 9(2), 353.
Escobar-Morreale, H. F. (2018). Polycystic ovary syndrome: Definition, aetiology, diagnosis, and treatment. Nature Reviews Endocrinology, 14(5), 270-284.
Hidalgo-Liberona, N. et al. (2023). Dietary factors associated with psychological stress and inflammation: A review. Advances in Nutrition, 14(1), 109-126.
Zhou, Q., et al. (2020). Oxidative stress and skin aging: Molecular mechanisms and interventions. Aging and Disease, 11(5), 1207-1226.
