The Gut–Skin Axis: How Your Gut Health Can Influence Your Skin

When it comes to skin health, most of us think about skincare products like cleansers, moisturisers or serums. While these are important for maintaining healthy skin, growing research suggests that what’s happening inside your body, especially in your gut, may also influence how your skin looks and feels. This connection is known as the gut–skin axis. 

What is the Gut–Skin Axis? 

The gut–skin axis describes the two-way relationship between your digestive system and your skin. Your digestive system contains trillions of microbes (bacteria, yeasts, etc.) and is collectively known as the gut microbiome.

These microbes help with digestion, vitamin production, regulating the immune system and supporting the gut lining. When balanced, the gut microbiome supports overall health. But when disrupted, a state called dysbiosis, it may contribute to inflammation or changes to the immune system that could affect skin health.

How Does Gut Health Affect Skin? 

The exact mechanisms behind the how gut health can affect the skin is still being explored, but research is showing that: 

• Immune system connection: Around 70% of the immune system is found in the gut. If gut bacteria are unbalanced, the immune system may send out signals that may trigger skin concerns.
• Inflammation: An imbalanced gut lining can allow unwanted substances into the bloodstream, this can then trigger inflammation that can affect or exacerbate skin conditions.
• Microbial metabolites: Beneficial gut bacteria produce short-chain fatty acids (SCFAs), which help regulate inflammation and support the skin barrier.  
• Stress and hormones: Stress can alter and affect the gut microbiome, which can then influence skin health, which may explain why many people notice acne, eczema, rosacea or other skin conditions worsening during stressful times. 

There appears to be a link between gut health and skin conditions. However, it’s important to remember that gut health is just one piece of the puzzle, genetics, lifestyle and environmental factors also play an important role.

Best Foods for Gut Health (and Skin Health) 

There’s no single “miracle food” to support skin but consistently eating a variety of gut-friendly foods can make a difference over time. Some of the best options include: 

• Fibre-rich foods: Whole grains, oats, beans, lentils, fruits and vegetables feed beneficial gut bacteria.  
• Fermented foods: Live yoghurt, kefir, sauerkraut, kimchi and miso provide beneficial microbes.
• Polyphenol-rich foods: Berries, green tea, olive oil and dark chocolate contain compounds that support healthy gut bacteria.
• Omega-3 fatty acids: Found in oily fish (like salmon, mackerel and sardines), flaxseeds and walnuts, these fats help to regulate inflammation due to their anti-inflammatory properties.
• Prebiotic foods: Garlic, onions, leeks, asparagus and bananas contain fibres that encourage the growth of good bacteria. 

Tip: Aim for a diverse plant-based diet with at least 30 different plant foods per week. Research shows that greater variety supports a healthier and more resilient and diverse gut microbiome. 

Lifestyle Habits That Support the Gut–Skin Axis 

Beyond food, other lifestyle factors can influence both gut and skin health:

• Manage stress: Practices like mindfulness, meditation, gentle exercise or anything that you find relaxing, as these can help reduce stress-related flare-ups.
• Prioritise sleep: Good-quality sleep is vital for both gut health and skin repair.
• Stay active: Regular movement can help to support a more diverse gut microbiome. 

The gut–skin axis is an exciting area of science, and while we’re still learning how the gut microbiome influences skin health. It does demonstrate that supporting gut health is beneficial. 

Instead of looking for quick fixes, focus balanced, long-term habits: eat a wide variety of plant-based foods, manage stress, stay active and get good-quality sleep. Your gut and skin are closely linked and by nurturing one, you’re often supporting the other. 

About Lucy Bee

Founded by Lucy, a beauty therapist and mum, Lucy Bee is an independent British skincare brand dedicated to creating effective and unique formulations. Customer care is of prime importance to us and we have a V-I-Bee reward credits scheme for our account holders as thanks for their loyalty. All of our products have a focus on sustainability, organic, natural, vegan and cruelty free. Since launching in 2012 with fair trade coconut oil, Lucy Bee delivers uncompromising quality to conscious beauty. 

Any information provided by us is not intended to diagnose, treat, cure or prevent disease, and is instead for educational purposes. We always recommend referring your health queries to a qualified medical practitioner.