March is National Nutrition Month, making it the perfect time to explore the connection between gut health and skin.
As beauty professionals know, great skin is about more than just topical treatments – factors like hydration, stress and sleep play a role.
But one lesser-known influence is the gut-skin axis, which links our digestive health to skin conditions such as acne, rosacea and eczema.
So, how does the gut impact the skin, and what dietary changes can help improve both?
What is the gut-skin axis?
“The gut-skin axis is a reference to the intimate relationship between the gut and the skin,” says Mariam Abbas, an advanced facialist at The Clinic Holland Park, London.
“Impaired gut health can have a direct and significant impact on immunity, which in turn, causes skin disorders and disease. An imbalance in the skin’s microbiome can affect the gut in return.”
Dr Emily Porter, a gut health specialist and registered dietitian at The Gut Health Clinic in London, explains: “As 70% of our immune cells reside in the gut, it makes sense that there is a link between our gut and our ability to respond to infection and inflammation within the skin.”
Gastrointestinal conditions like coeliac disease and inflammatory bowel disease often manifest with skin problems, highlighting this connection.
“The skin is the last organ to receive any benefits from the diet because it isn’t a life-giving organ,” says Abbas. “However, it is also the first to be impacted by deficiencies and to show signs of disorder.”
How poor gut health affects the skin
Gut dysbiosis – an imbalance in gut bacteria – can lead to inflammation and skin issues.
Lorraine Perretta, head of nutrition at supplements brand Advanced Nutrition Programme, says: “Although the exact mechanism is still unclear, researchers are finding that compromised gut flora may contribute to skin conditions including acne, eczema, psoriasis and rosacea.”
Dr Porter agrees: “We still aren’t sure which way causation lies; a poor diet can be associated with higher levels of inflammation, but which is affecting the skin – the diet, the inflammation, or the changes to the gut microbiome resulting from reduced diet quality?”
Foods that benefit skin health
A healthy diet can support both gut and skin health by nourishing the microbiome.
Dr Porter explains: “Diversity is key, and just as with our gut, we need a wide variety of microbes to optimise skin health. Lower diversity of the skin microbiome has been associated with flare-ups of eczema.”
Perretta highlights the importance of fibre: “Beneficial bacteria use fibre as their fuel. Whole grains, bananas, asparagus and berries support our microbiome. Foods such as yoghurt, miso, kimchi, sauerkraut and kefir can also support gut health.”
Abbas adds, “A good protein intake promotes cell renewal and collagen regeneration, while complex carbs provide energy for cell function. A healthy intake of fats and oils is essential to maintain the skin’s natural barrier function.”
Dr Porter’s top advice? “Eat more plants. Eating more of the super six (fruits, vegetables, wholegrains, beans and pulses, nuts and seeds, and herbs and spices) has significant benefits for health. Fuelling your gut with plant-derived fibres helps improve skin health and benefits the immune system, brain, and metabolism.”
Foods that may harm skin health
Some foods can negatively impact skin health by triggering inflammation or hormone imbalances.
“Common culprits include sugary and processed foods, dairy, greasy foods and gluten,” says Abbas. “Sugary foods can cause inflammation and collagen glycation, making the skin look stiff and aged. Hormones in dairy have been linked to higher testosterone production, which can contribute to acne.”
Dr Porter adds: “If you suffer from rosacea, you may notice that foods like wine, spicy foods or hot drinks can worsen facial redness or flushing, even within a healthy diet.”
She advises beauty professionals to encourage clients to consult an expert before cutting out food groups. “No food groups should be restricted long-term unless absolutely necessary, as this can increase the risk of nutritional inadequacies.”
Can supplements support skin health?
While supplements can’t replace a healthy diet, they can help ensure key nutrients reach the skin.
“In my opinion, it is most important to focus on gut health and digestion when considering supplement intake,” says Dr Porter. “Taking detox supplements and pre and probiotics for gut health can enhance food absorption and nutrient intake.”
Perretta highlights the role of probiotics: “A wide diversity of different strains of bacteria may be associated with good gut health. A healthy gut allows better nutrient absorption, which benefits the skin.”
Probiotic supplements are seeing a surge in popularity as consumers increasingly understand the link between gut health and overall wellbeing.
In 2024, probiotics amassed over 7m searches across TikTok, Pinterest and Instagram, highlighting their growing influence in the wellness space.
For salons and spas, integrating probiotics – whether through wellness drinks, nutritional consultations, or probiotic-infused skincare – presents an innovative way to support inside-out health. Read more about wellness trends for 2025 here.
Dr Porter also notes that omega-3 and vitamin D can support skin health. “Psoriasis has been linked to lower vitamin D levels, as well as a higher intake of saturated fats and lower fibre intake. It’s important to look at overall diet quality alongside single supplements.”
How beauty professionals can support clients
Beauty professionals play a key role in educating clients about the gut-skin connection.
“Beauty professionals can give general guidelines on foods that are known to cause inflammation and exacerbate skin conditions,” says Abbas. “However, they should refer clients to a qualified professional for in-depth gut health advice.”
If you’re looking to work with a gut health specialist in your business, Dr Porter says to look for an expert who is registered with a professional body, such as the Association for Nutrition (AfN), which is a voluntary register for nutrition professionals and requires them to meet certain standards of practice.
Dr Porter adds, “‘Dietitian’ is a protected title in the UK, so you can be sure that this expert has got a degree in nutrition. All dietitians should be registered with the Health & Care Professionals Council (HCPC), so have a look here to check their credentials.”
By understanding the gut-skin axis, professionals can take a more holistic approach to skin health, helping clients achieve radiant skin from the inside out.
