When it comes to glowing skin, a lot of folks might reach for the latest serum, book a facial, or tweak their skincare routine. And while those things can help, true, lasting radiance starts much deeper, right in the belly.

What’s happening in your gut has a powerful ripple effect on your skin. In fact, one of the most important (and often overlooked) relationships in your body is the one between your digestive system and your complexion. This beautiful connection is called the gut-skin axis, and when your gut is out of balance, chances are, your skin is trying to tell you.

As a naturopathic doctor, I’ve seen time and time again how healing the gut can lead to clearer skin, fewer breakouts, and that healthy glow so many of us are searching for.

In this post, we’ll explore how your gut and skin work together, the signs your body might be asking for help, and how to support both through nourishing foods, gentle lifestyle shifts, and natural therapies that truly make a difference.

The Gut-Skin Axis: What It Is and Why It Matters

The gut-skin axis refers to the intricate communication network between your gastrointestinal (GI) system and your skin, mediated through the immune system, endocrine signals, and the gut microbiome (the trillions of bacteria that live in your intestines).

When your gut is thriving—with a healthy, diverse microbiome and a strong intestinal barrier—your skin often reflects that vitality. But when there’s dysbiosis (an imbalance of gut flora), inflammation, or intestinal hyperpermeability (“leaky gut”), skin issues like acne, eczema, rosacea, and psoriasis often follow.

How Does the Gut Influence the Skin?

Microbial Balance & Inflammation:
The gut is home to beneficial bacteria that help regulate inflammation and immunity. If harmful microbes outnumber the good, it can lead to systemic inflammation, a major driver of skin issues like acne and eczema.

Leaky Gut & Immune Activation:
When the gut lining is compromised, it allows undigested food particles, toxins, and bacteria to enter the bloodstream. This “leaky gut” scenario can trigger immune responses and systemic inflammation, contributing to skin flare-ups.

Nutrient Absorption:
Your gut is responsible for absorbing nutrients essential for skin health, like zinc, omega-3s, vitamin A, and collagen-building amino acids. A compromised gut means fewer of these vital nutrients are available to nourish your skin.

Detoxification Pathways:
The liver and gut work together to process and eliminate toxins. If detox pathways are sluggish or overwhelmed, toxins can be rerouted through the skin, often manifesting as acne, rashes, or excess oiliness.

Signs Your Skin Issues May Be Gut-Related

Not all skin problems stem from gut dysfunction, but many chronic or treatment-resistant conditions have deeper roots in the digestive system. If you've tried every cream, serum, or prescription without lasting results, it's time to consider what might be happening beneath the surface.

The gut and skin are both barrier organs—they act as gatekeepers between your body and the external world. When your gut barrier is compromised, your skin often bears the brunt of the imbalance. In fact, the skin is sometimes referred to as the "mirror of the gut" because it's one of the first places systemic inflammation or internal disharmony will show up.

You might be doing everything “right” for your skin topically, but if your microbiome is imbalanced, your digestion is sluggish, or you're reacting to hidden food sensitivities, your skin may continue to show signs of distress.

The connection becomes especially relevant in the case of chronic skin issues—conditions that flare cyclically, resist treatment, or worsen with stress, diet changes, or hormone fluctuations.

Here are some telltale signs that your gut health may be contributing to your skin concerns:

Persistent or cystic acne, especially along the jawline and chin, which can signal hormonal imbalances tied to gut-liver detox pathways and dysbiosis.
Eczema that flares with food changes or gut infections.
Rosacea, often linked with small intestinal bacterial overgrowth (SIBO) or H. pylori overgrowth.
Psoriasis, a condition tied to immune dysregulation and leaky gut syndrome.
Dry, flaky skin that doesn’t improve with hydration alone, possibly signaling poor fat absorption, food sensitivities, or nutrient deficiencies.
Skin sensitivity or redness, potentially linked to histamine intolerance or imbalanced gut flora.
Frequent bloating, gas, or constipation, which can indicate poor gut motility and dysbiosis, directly impacts the skin’s ability to stay clear.

If any of these resonate, your skin may be calling attention to deeper imbalances. By addressing the gut-skin connection, we shift from short-term fixes to lasting transformation.

Holistic Strategies to Heal the Gut-Skin Axis

Healing your skin from the inside out begins with nurturing your digestive health and calming inflammation. Here’s how we do that:

1. Embrace Probiotic-Rich and Fermented Foods

Supporting a healthy gut microbiome is key. Introduce natural probiotics into your daily routine with:

Sauerkraut or kimchi – Just 1–2 tablespoons daily can populate the gut with good bacteria.
Kefir or plain yogurt (preferably unsweetened and grass-fed if dairy is tolerated).
Miso and tempeh – Great plant-based fermented foods.
Kombucha – In moderation, this fizzy fermented tea can support gut flora (opt for low-sugar varieties).

Tip: Start slow. If you’re new to fermented foods, introduce them gradually to avoid digestive discomfort.

2. Add Prebiotics to Feed Your Gut Flora

Prebiotics are types of fiber that act as fuel for your probiotics. Include:

Garlic
Onions
Leeks
Asparagus
Dandelion greens
Bananas (slightly green)

These foods help your good gut bacteria flourish, leading to better digestion and clearer skin.

3. Support Digestive Function

If your digestion is sluggish or impaired, your skin will feel it too. Support your gut’s ability to break down and absorb nutrients by:

Taking digestive bitters before meals stimulates stomach acid and enzymes.
Chewing thoroughly and eating mindfully to reduce digestive strain.
Under professional guidance, using enzymes or hydrochloric acid (HCl) supports if low stomach acid is suspected.
Drinking ginger or fennel tea soothes and supports digestion.

4. Identify and Address Food Sensitivities

Hidden food triggers are a common cause of both gut inflammation and skin issues. Common culprits include:

Gluten
Dairy
Eggs
Soy
Refined sugar

Consider an elimination diet or functional testing (like a food sensitivity panel or GI-MAP stool test) to identify what’s working against you. Once triggers are removed, the gut and skin often calm down dramatically.

5. Reduce Sugar and Processed Foods

Sugar feeds harmful gut bacteria and drives insulin spikes, both of which are tied to acne and inflammation. Try replacing processed snacks with whole foods like:

Fresh fruit
Raw nuts
Homemade smoothies
Dates with almond butter

Even small changes in sugar intake can yield big improvements in your skin clarity and texture.

6. Feed Your Gut (and Skin) with Fiber

Fiber is one of the most essential—and often underestimated—nutrients when it comes to gut and skin health. It helps keep digestion moving, supports the growth of beneficial gut bacteria, and plays a key role in detoxification. A healthy gut microbiome fed by fiber-rich foods means fewer toxins lingering in your system, which ultimately means clearer, more vibrant skin.

Aim for at least 35 grams of fiber per day and try to include 30 different plant foods each week—this includes fruits, veggies, whole grains, legumes, nuts, seeds, and yes, even herbs, spices, and teas count!

If you’re prone to bloating or have a sensitive gut, it’s best to increase your fiber slowly and steadily. Going too fast can backfire and cause more discomfort.

Here’s how to ease in:

Track your current fiber intake for 3–4 days using a food diary or an app like MyFitnessPal to get a baseline.
Begin by increasing your fiber intake with just one new plant food per week.
Choose softer, cooked veggies or soaked seeds if your gut is particularly reactive.
Drink plenty of water—fiber needs hydration to do its job effectively!

Over time, a fiber-rich, plant-diverse diet can transform your gut health and set the stage for clearer, calmer, more resilient skin.

Root-Cause Testing for Personalized Healing

If your symptoms are persistent or unclear, root-cause testing can offer invaluable insights. Here are a few tests I often recommend:

Comprehensive Stool Analysis (e.g., GI-MAP): Assesses pathogens, dysbiosis, leaky gut markers, and digestive function.
Organic Acids Test (OAT): Looks at gut bacteria metabolites and candida/fungal overgrowth, detox markers, and nutrient deficiencies.
Hormone Panels: For women, hormone imbalances (like excess androgens) often interact with gut health and skin.

Mold & Toxin Testing: Not commonly used, but may be recommended based on symptoms and results from other testing.
Food Sensitivity Panels (IgG/IgA): Sometimes used if symptoms suggest immune reactivity; not part of my routine testing, but helpful in specific cases.

Testing removes the guesswork and allows for a clear, targeted healing plan.

Skin-Loving Nutrients to Prioritize

To nourish your skin and gut simultaneously, it’s important to go beyond simply “eating healthy” and intentionally choose nutrient-dense foods that actively support gut integrity, reduce inflammation, and provide the building blocks for healthy skin cells. These nutrients don’t just help your skin glow; they also fortify your digestive lining, feed beneficial bacteria, and enhance detoxification, all of which contribute to long-term wellness and radiance.

Here are some of the most important nutrients to focus on, and where to find them:

Zinc: Found in pumpkin seeds, oysters, and chickpeas. Essential for wound healing and reducing acne.
Vitamin A (from beta-carotene): Think sweet potatoes, carrots, and leafy greens. Promotes skin cell turnover.
Omega-3s: Flaxseeds, chia, wild-caught salmon. Reduces inflammation and strengthens the skin barrier.
Collagen & Vitamin C: Bone broth, citrus fruits, bell peppers. Collagen supports gut lining and skin elasticity.
Polyphenols: Found in green tea, berries, and dark chocolate (70%+). These fight oxidative stress from the inside out.

Radiant Skin Is a Reflection of Internal Balance

So often, the answers we’re searching for aren’t found on the surface, but deep within our bodies. When we begin to support the gut with nourishing food, calming rituals, and a little extra self-compassion, our skin responds in kind. It softens, brightens, and begins to truly glow.

Healing your skin naturally is a journey, and it doesn’t require perfection—just a willingness to look deeper, listen to your body, and give it the care it needs to thrive. If you’re ready to explore the root causes of your skin concerns and start feeling better from the inside out, I’d love to support you.

New patient spots will open again this fall, and the waitlist is now open for those who want to work together.

Join the waitlist today to be first in line when appointments become available—your skin and your whole self deserve to feel vibrant, healthy, and beautifully balanced.