A couple of years ago, I was in the midst of an epic skin battle. Random breakouts. Redness everywhere. And a super stubborn hormonal acne that camped out on my chin like it was paying rent. I tried every topical treatment out there, but nothing worked. Meanwhile, I noticed that every influencer under the sun seemed to be promoting skincare routines that promised clear skin for three easy payments of $79.99. It wasn’t until I stumbled upon information about the link between your gut and your skin that things finally started to change for me.
Have you heard of the gut-skin axis? It’s basically like the connection between your digestive system and your skin. When your gut microbiome is healthy, you’re glowing, but when the gut microbiota is throwing a tantrum (you’ll usually know because you’ll experience bloating, inflammation, or poor digestion), your skin joins the rebellion. I had never really considered this before, but once I saw it, I couldn’t unsee it! I started to notice the link in real time, which completely blew my mind. I started focusing on what I was feeding my gut microbes, and things changed dramatically.
The good news is that an imbalanced gut microbiome can be improved by choosing the right foods. (And no, I’m not about to tell you to eat kale 24/7.)
In fact, there’s a world of amazing foods that you may have not heard about that can support a healthy gut. So if you, like me, are also sick of chasing that “perfect” skincare routine, let’s talk about how you can optimize your gut to achieve healthier skin.
Your Gut is Home to 70% of Your Immune System
Your gut does more than just break down tacos (though that is an important step. Tacos are delicious.) But, did you also know that about 70% of your immune system lives in your gut? Yep, the majority of your body’s defense squad—the one that fights off viruses and bacteria—is located in your digestive tract. This immune-gut connection doesn’t just keep you from catching colds. It also plays a crucial role in keeping your skin calm, clear, and inflammation-free.
When your gut microbiota is thriving with plenty of beneficial bacteria, your immune system is in its happy place. This balance helps reduce systemic inflammation, which is a major culprit behind skin issues like acne, eczema, and rosacea. A healthy gut even moderates your immune response, so it doesn’t overreact to harmless triggers, like certain foods or allergens that might lead to skin inflammation or flare-ups.
But when things go sideways, like due to poor gut health or an overgrowth of bad bacteria, your immune system can go rogue. This can make your existing skin problems worse or spark new ones, thanks to the intimate connection between your gut, immune system, and skin (hello, gut-skin axis).
And keeping your gut flora balanced isn’t just about clearer skin. It’s also about boosting your overall defense system. Loading up on probiotic foods like yogurt, miso, and sauerkraut and feeding those good bacteria with high-fiber foods like oats, asparagus, and Jerusalem artichokes can result in a stronger immune system AND glowing, healthier skin.
Let’s talk about some foods that can help you improve the health of your gut, and in conjunction, the rest of your body.
Gut-Healthy Foods to Balance Your System
Jerusalem Artichokes
Jerusalem artichokes may look like knobby, weird-looking root veggies, but they’re actually prebiotic goldmines. That’s because they’re packed with inulin, a type of fiber that feeds your beneficial gut bacteria, which supports better digestion, and means less gut inflammation and a clearer complexion. Toss them into soups, roast them like potatoes, or blend them into a creamy mash.
Natto: Slimy, Stinky, and Seriously Skin-Saving
This Japanese dish is made from fermented soybeans and is rich in probiotic strains to aid your gut flora in flora-ing. (I know, that’s not a word, but you get it.) Natto also contains vitamin K2, which supports both bone health and healthy skin by reducing skin inflammation. Yes, its texture might remind you of sticky slime, but trust me, your glowing skin will thank you for braving it
Tamarind
Tamarind isn’t just for tangy chutneys or Mexican drinks and candy (though Tamarindo is a secret favorite of mine). It’s also a rich source of dietary fiber and digestive enzymes. It aids in breaking down your food and preventing poor digestion that can lead to bloating and acne. Plus, tamarind is packed with antioxidants and vitamin C, which fight oxidative stress, which plays a big role in many skin problems.
Fatty Fish
Salmon, mackerel, and sardines have a ton of fatty acids that actively reduce skin inflammation and tackle pesky issues like hormonal acne. Rich in omega-3s, these fish support a healthy immune system, which means fewer flare-ups and a calmer complexion. Plus, omega-3s help regulate your skin’s oil production and maintain its hydration barrier.
Pro Tip: Pair your fatty fish with leafy greens for a double dose of skin-friendly nutrients. Try grilled salmon on a bed of spinach or kale, drizzled with olive oil for extra anti-inflammatory boost.
Whole Grains
Whole grains like quinoa, farro, and brown rice are the unsung heroes of gut and skin health. Unlike their refined cousins, these grains provide sustained energy without the blood sugar spikes that can lead to acne development. They’re packed with fiber, which fuels your good gut bacteria and helps maintain a healthy gut microbiome. This gut-skin connection keeps both your digestion and your complexion on point.
Need a quick fix? Swap white rice for quinoa in your stir-fries or add some farro to your soups and salads.
Fermented Foods
Kimchi, kefir, miso, and sauerkraut. They’re all packed with probiotic strains that replenish your beneficial bacteria, helping to keep your gut microbiota balanced and healthy. This balance is crucial for reducing skin inflammation and fending off skin issues like redness and breakouts.
And they’re super easy to add to your meals. Stir some miso into soup, add kimchi to grain bowls, or enjoy kefir as a snack.
Leafy Greens and Bitter Foods
Leafy greens like kale, spinach, and arugula, along with bitter foods like radicchio and dandelion greens, are great for your gut! They stimulate the production of digestive enzymes, which means better nutrient absorption and fewer gut issues. Bitter foods, in particular, help detox your liver and reduce gut dysbiosis, which also means they combat inflammatory skin conditions like acne or eczema.
Add a handful of spinach to your morning smoothie, toss arugula into a fresh salad, or sauté dandelion greens with garlic and olive oil. Your gut will thank you, and your skin will show its appreciation with a radiant glow!
Water-Rich Foods
Did you know there’s a relationship between hydration, gut function, and skin? Yup! There is! Water-rich foods like cucumbers, watermelon, and celery support digestion and keep the skin plump and clear. Your digestive system relies on water to keep things moving (literally), while your skin depends on it to stay plump, elastic, and radiant. Proper hydration also supports the gut lining, which prevents issues like leaky gut syndrome that can lead to systemic inflammation and, you guessed it, skin woes. So don’t forget to stay hydrated throughout the day by drinking lots of water!
Turmeric & Ginger
Spices like turmeric and ginger actively reduce systemic inflammation and promote good gut health by actively combating systemic inflammation, which means less redness, fewer breakouts, and a healthier gut lining. Turmeric contains curcumin, a powerful compound that calms your gut flora and promotes a balanced microbiome. Ginger, on the other hand, is a natural digestive aid that soothes your digestive tract and enhances the production of digestive enzymes.
Luckily, it’s super easy to incorporate more of these power-spices into your diet. You can add turmeric to soups, stews, or even your morning smoothie (with a dash of black pepper to boost absorption), and toss fresh ginger into stir-fries, teas, or baked goods.
Foods to Avoid: Inflammatory Landmines
If your skin’s throwing tantrums in the form of breakouts, redness, or irritation, it might be time to check your plate! Certain foods can throw gas on the systemic inflammation fire, and wreak havoc on both your gut and skin. Let’s break down the usual suspects and swap them out for some skin-friendly alternatives.
Refined Sugar – The Hormone Disruptor
Refined sugar spikes your blood sugar levels, which can cause a surge of insulin that triggers hormonal imbalances and increase oil production—the perfect recipe for acne. It also feeds the bad bacteria in your gut, leading to gut dysbiosis and inflammation that shows up on your skin.
Better Options: Satisfy your sweet tooth with naturally sweet foods like fresh fruit, a drizzle of honey, or a square of dark chocolate (70% cocoa or higher). These will curb your cravings without sabotaging your glow.
Processed Carbs – The King of Inflammation
White bread, pasta, and pastries all contain refined carbs that are quickly converted to sugar in your body, which causes the same gut inflammation and insulin spikes as actual sugar. This not only harms your gut but also contributes to acne development and dull skin.
Better Options: Opt for whole grains like quinoa, brown rice, or whole-grain bread. They’re packed with fiber, which stabilizes blood sugar and feeds your good gut bacteria.
Trans Fats – The Queen of Inflammation
Trans fats, like those found in margarine, fried foods, and some baked goods, are notorious for promoting systemic inflammation. They disrupt your gut microbiota, leading to poor gut health and making inflammatory skin conditions like acne and eczema worse.
Better Options: Ditch the margarine and fried foods in favor of heart-healthy fats like olive oil, avocado, and fatty fish. Cooking with olive oil not only tastes better, but it’s packed with anti-inflammatory fatty acids that work wonders for your skin.
Dairy – A Possible Suspect
For some, dairy (especially in the form of milk and sugary yogurts) can trigger hormonal imbalances and increase the risk of acne. While it’s not a problem for everyone, those with sensitive skin or hormonal acne might see improvements by cutting back.
Better Options: Try dairy-free alternatives like almond milk, coconut yogurt, or nut-based cheeses. If you’re a cheese lover, look for aged varieties, which are lower in lactose and less likely to cause issues.
Alcohol – The Skin Dehydrator
Alcohol dehydrates your skin and disrupts your gut flora, which contributes to gut inflammation and lackluster skin. Sugary cocktails also add another layer of trouble with their high sugar content.
Better Options: If you’re indulging, opt for clear spirits like vodka or gin with soda water and a splash of lime. Better yet, try a mocktail made with sparkling water, fresh herbs, and a squeeze of citrus. Your gut and skin will thank you the next day.
Other Lifestyle Changes to Make for a Glowing Gut-Skin Axis
While eating your way to healthier skin is a solid start, don’t forget these other actions you can take to improve both your gut and your glow:
Stress Management
Stress can wreak havoc on your gut and skin. Chronic stress disrupts your gut-brain axis, leading to gut issues like inflammation and poor digestion, which often show up on your skin as breakouts or irritation. Incorporate stress-busting activities like yoga, meditation, or even a daily walk to calm your system and support a healthy gut microbiome.
Probiotic Supplements
Not into fermented foods like kimchi or kefir? No problem. Probiotic supplements can deliver those all-important live bacteria straight to your digestive tract, helping to balance your gut flora and fight skin inflammation. Look for high-quality probiotics with strains like Lactobacillus and Bifidobacterium to get the most bang for your buck.
Prioritize Quality Sleep
Your body’s repair mode kicks into high gear while you snooze, making sleep critical for both gut health and skin health. Poor sleep disrupts your hormone levels, throws your gut microbiota out of balance, and can worsen skin issues like acne and redness. Aim for 7–9 hours of uninterrupted sleep each night, and try to maintain a consistent sleep schedule for maximum benefits.
Stay Physically Active
Regular exercise is great for your gut and skin. Movement improves circulation, reduces systemic inflammation, and enhances digestion, keeping your digestive system humming along. Plus, exercise helps manage stress, which is another major player in the gut-skin axis.
Be Mindful of Food Sensitivities
Sometimes, the foods you love don’t love you back. Food sensitivities to things like gluten, dairy, or soy can cause intestinal permeability (aka leaky gut), leading to inflammation that spills over into your skin. If you’re noticing unexplained breakouts, redness, or other skin problems, try keeping a food journal or working with a nutritionist to identify and eliminate potential triggers.
Listen to Your Gut
When it comes to skin health, fixing the root causes of your problems is always a good idea. By embracing a balanced diet full of probiotic foods, high-fiber foods, and gut-friendly nutrients, you’re tackling a ton of various factors that contribute to both gut issues and skin issues. And what’s good for your gut is great for your face.
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