The gut-skin connection: How your digestive health impacts your complexion

Foods that are high in fibre, such as brocolli, can help to support your gut health and improve the appearance of your skin. Photo / Getty Images.

When it comes to achieving glowing skin, most of us think about what we apply on the outside, that is, our cleansers, serums, and moisturisers. But what if the secret to a radiant complexion lies within?

The growing focus on holistic health has brought attention to the gut-skin axis, a fascinating connection between our digestive health and our skin.

Experts are now exploring how the gut, often referred to as the body’s “second brain,” plays a crucial role in regulating inflammation, balancing hormones, and supporting the immune system, all of which have a direct impact on the skin.

According to Kelly Bruce, skin therapist training lead at Caci, and Pip Summerville, founder of Australian wellness company Tonik, a healthy gut could be the missing piece in your skincare routine, while an imbalanced one may be the culprit behind stubborn skin issues such as acne, rosacea, or eczema.

What is the gut-skin axis?

Summerville explains that the gut-skin axis refers to the intricate link between the digestive system and our skin.

“At the heart of this connection is the gut microbiome, which is a complex ecosystem of trillions of microorganisms residing in our digestive tract,” she says. “These microbes play a crucial role in maintaining overall health, including the health and appearance of our skin.

“When the gut microbiome is balanced, it supports a healthy immune system, proper digestion, and the elimination of toxins, all of which contribute to healthy, radiant skin.”

However, when the gut microbiome is disrupted, an imbalance can occur triggering inflammation in the body, a condition known as dysbiosis.

Signs your gut might be affecting your skin

Internal inflammation of the gut can present externally as eczema, acne, psoriasis and rosacea or even simply a dull appearance to the skin.

“Research has shown that people with acne often have higher levels of systemic inflammation, which can be linked to gut health,” says Summerville.

Bruce agrees, noting that poor diet, stress or environmental factors (things such as chemicals in food and household products, antibiotic overuse, and poor sleep environment to name a few) can lead to an imbalance in the gut. Making internal adjustments such as improving diet and taking steps to balance the gut microbiome can help to tackle the root cause of these inflammatory skin issues, she says.

How to support gut health for radiant skin

“Internal wellbeing is becoming increasingly important to our clients as they realise that skin health isn’t just about what we put on the outside but also what’s happening inside,” Bruce says.

During personalised skin consultations, lifestyle factors such as diet, hydration, stress levels and sleep should be discussed to ensure a holistic approach to solving skin issues.

“A diet rich in fibre supports gut bacteria, while proper hydration helps flush out toxins, improving the skin’s clarity and radiance,” she says.

Fibre-rich fruit and vegetables include apples and pears with skin on, bananas, berries, broccoli, carrots, kumara, spinach and kale. Legumes such as lentils, chickpeas, split peas and beans are also high in fibre, along with whole grains (oats, quinoa, brown rice) and nuts and seeds.

A diet rich in fibre supports gut bacteria. Photo / 123RF

Bruce emphasises that stress levels also play a crucial role in how our gut functions.

“Chronic stress disrupts gut function and increases cortisol, which can worsen skin concerns. Stress management techniques like mindfulness, alongside targeted skincare and taking time out for regular skin treatments, can dramatically improve skin health.”

She suggests a combination of personalised skincare, in-clinic treatments and lifestyle adjustments to ensure long-term results.

Using complementary skincare

Bruce says when internal wellbeing is compromised, skincare becomes a vital tool for managing the skin’s external response, so it’s important to have a consistent routine that focuses on calming inflammation, strengthening the skin barrier and restoring hydration, especially when the gut is struggling to deliver essential nutrients.

“Products rich in probiotics, antioxidants, and hydrating ingredients can work synergistically with a gut health reset to enhance results,” says Bruce, recommending a soothing cream cleanser and a barrier-repairing moisturiser as a starting point.

The role of professional guidance

While the connection between gut health and skin is clear, it’s important to remember no two people are the same, and addressing skin concerns requires a tailored approach. If you’re experiencing persistent skin issues, seeking professional advice is key.

Consulting with a skincare expert or gut health specialist can help uncover the root causes of inflammation and imbalance, allowing you to take the right steps toward improvement and ensuring you’re making informed choices.

Lucy Slight is a beauty and lifestyle columnist for the Herald. She has worked in print and digital publishing for the past 17 years in New Zealand and Australia, across several well-known fashion, beauty, entertainment, food and home titles.