I Learnt The Secret to Glowing and Balanced Skin
For years, I struggled with eczema flare-ups and stubborn breakouts along my jawline. No matter how many skincare products I tried, the irritation and breakouts kept coming back. It wasn’t until I started focusing on my gut health that I saw real changes. Healing my gut didn’t just improve my digestion, it transformed my skin.
If you’re dealing with acne, dryness, eczema, or a dull complexion, your gut might be the missing link to it all. Let’s break down how gut health affects your skin, why a balanced gut leads to a balanced skin barrier, and simple habits you can try for a naturally glowing complexion.
How Your Gut Health Affects Your Skin
The gut and skin communicate through immune, metabolic, microbial, and neuroendocrine pathways. This is the gut-skin axis. When your gut is inflamed, imbalanced, or struggling to digest certain foods, it can trigger skin issues like acne, rosacea, eczema, and premature ageing. Here’s why:
Inflammation Travels: If your gut is inflamed (from processed foods, stress, or imbalances in gut bacteria), that inflammation can show up on your skin as redness, breakouts, or irritation.
Leaky Gut = Leaky Skin: A damaged gut lining (sometimes called leaky gut) allows toxins and undigested food particles to enter the bloodstream, triggering an immune response that can lead to eczema, acne, and other skin issues.
Nutrient Absorption Matters: Your gut is responsible for absorbing skin supporting nutrients like zinc, vitamin A, and omega-3s. If your digestion isn’t optimal, your skin won’t get the nourishment it needs from these nutrients.
The Microbiome Connection: Just like your gut, the skin has its own microbiome. An imbalanced gut microbiome can disrupt your skin’s microbiome, leading to breakouts and irritation.
Signs Your Gut Might Be Affecting Your Skin
If you’re experiencing any of these skin concerns, your gut health may be playing a role:
Acne (especially around the jawline and chin) → Often linked to hormonal imbalances and gut inflammation.
Eczema or psoriasis → Can be triggered by gut dysbiosis (an imbalance of gut bacteria) or food sensitivities.
Dull, dry skin → Poor gut health can affect hydration and the absorption of essential fatty acids.
Frequent redness or sensitivity → Could be due to a compromised gut barrier or an inflammatory diet.
What to Eat for a Balanced Gut and Glowing Skin
Food is one of the most powerful ways to support both gut and skin health. Here are a few foods you can add in:
High fibre foods (fruits, vegetables, beans, nuts and seeds)
Fermented foods (kimchi, sauerkraut, kefir, yogurt)
Prebiotics (onions, garlic, bananas, oats)
Limit highly processed foods, refined sugar, dairy (for some people), and alcohol.
Supplements That Support Gut and Skin Health
While diet is the foundation, certain supplements can help support your gut and skin:
Probiotics help balance gut bacteria and reduce skin inflammation.
Collagen peptides support gut lining repair and improve skin elasticity.
Zinc helps with acne healing and immune function.
Omega-3s reduce inflammation and keep skin hydrated.
L-Glutamine aids in gut barrier repair, which can improve skin resilience.
Do your research when it comes to supplements and check with your healthcare provider whether starting supplements is right for you.
Skincare Tips for a Healthy Skin Barrier
Skincare alone won’t fix gut-related skin issues, but the right products can support your skin while you work on healing your gut:
Prioritise hydration through ingredients like hyaluronic acid and glycerin.
Use gentle, microbiome-friendly products, those that are fragrance-free, cream or oil-based products.
Incorporate barrier-repairing ingredients through products that include ceramides, squalane, and niacinamide.
Protect against inflammation and ageing by wearing SPF daily.
Check where your current skincare products are at. If you need to make some changes, you can transition to more beneficial versions once your existing products run out.
Your gut and skin are more connected than you might think. Start with small changes by adding more gut-friendly foods, reducing inflammatory triggers, and being mindful of your skincare routine.
With love and balance, my Friends x
