The gut–skin connection
The skin and the gut might seem worlds apart, but they share surprising similarities. Both act as barrier systems that protect you from outside stressors. When one barrier is compromised, the other often suffers too.
Inflammation
An imbalanced gut can trigger systemic inflammation that shows up on the skin as redness, rashes, or acne.
Microbiome balance
Just as your gut has its own microbiome, so does your skin. A disrupted gut microbiome can alter the skin’s microbial balance, leading to irritation or breakouts.
Nutrient delivery
Your skin relies on nutrients like zinc, vitamin A, and essential fatty acids, all of which are absorbed in the gut. If digestion is compromised, your skin may not get the nourishment it needs.
Detoxification
When the gut or liver are overburdened, toxins can build up and try to exit through the skin, resulting in congestion or dullness.
When your gut is resilient, it supports a calm, balanced immune response, efficient nutrient absorption, and healthy skin function.
Food sensitivities and skin health
Food sensitivities can be a hidden trigger for many skin concerns, from eczema and psoriasis to acne and hives. Unlike allergies, sensitivities often act slowly and subtly. The reaction can happen hours or even days after eating the problematic food, making it difficult to connect cause and effect.
Low-grade inflammation
When your gut reacts to certain foods, it sends inflammatory signals throughout the body, and the skin often becomes the outlet.
Leaky gut
Chronic irritation from sensitivities can increase intestinal permeability, allowing particles to enter the bloodstream and trigger immune reactions that show up as skin inflammation.
Detox overload
If your gut and liver are busy managing inflammation and toxins from reactive foods, waste products may be pushed through the skin instead, worsening acne or eczema.
Nutrient depletion
Inflammation in the gut lining can reduce absorption of key nutrients for skin repair, such as zinc, vitamin C, and omega-3 fats.
When your gut is inflamed, your skin often reflects that internal stress.
Identify and remove trigger foods
Begin by exploring potential sensitivities. Common triggers for skin issues include:
- Dairy (especially for acne and eczema)
- Gluten
- Eggs
- Soy
- Refined sugar and ultra-processed foods
Support the gut lining
Foods that help repair and soothe the gut lining include bone broth or collagen (if not vegan), aloe vera juice, L-glutamine-rich foods like cabbage and spinach, zinc-rich foods such as pumpkin seeds and chickpeas, and omega-3 fats from flax, chia, or oily fish.
Feed the microbiome
Include fibre-rich prebiotic foods such as oats, leeks, onions (if tolerated), bananas, lentils, and beans to feed beneficial bacteria that help regulate inflammation and skin balance. Fermented foods like sauerkraut, kimchi, or kefir (if tolerated) can also help replenish your microbiome.
Nourish skin from within
Focus on nutrients that support skin healing and hydration, such as vitamin A from sweet potatoes and leafy greens, vitamin C from berries and citrus, zinc from nuts and legumes, and healthy fats from avocados, olive oil, and nuts. Hydration is key too. Aim for steady water intake and include herbal teas like nettle, chamomile, or burdock root, which are known for their skin-soothing properties.
Lifestyle habits that support skin and gut health
Your lifestyle influences both gut and skin balance as much as diet does.
- Manage stress: Cortisol fluctuations can disrupt digestion and worsen inflammation. Try daily breathwork, journaling, or gentle yoga.
- Prioritise rest: Deep sleep supports skin repair and microbiome balance.
- Get sunlight exposure: Natural light boosts vitamin D and mood, even in cooler months.
- Avoid harsh topicals: If your gut is inflamed, your skin barrier may also be sensitive. Choose simple, non-reactive skincare while you heal from within.
Putting it all together
If your skin flares easily, it may not be just environmental or topical factors at play. Hidden food sensitivities and a stressed gut can quietly set the stage for irritation and inflammation, no matter how many products you use.
By identifying and removing trigger foods, supporting gut repair and microbial balance, and nourishing your body with anti-inflammatory nutrients, you can help your skin reflect true internal balance.
Key takeaway
Healthy skin starts in the gut. When your digestive system is calm, balanced, and resilient, your skin can do what it is designed to do: protect, glow, and heal naturally.
If you’d like to explore whether food sensitivities could be behind your skin flare-ups, our Body Sensitivity Test can help uncover what’s driving inflammation beneath the surface - so you can support both your gut and your skin for the long term.
