Happy Gut, Happy Skin.

Clear, evidence-based skincare guidance for real life and real skin.

Understanding the Link Between Gut Health and Skin Health

Your gut and skin are closely connected through the gut-skin axis. An unhealthy gut can contribute to inflammation, which often shows up on the skin. A disrupted gut microbiome may allow harmful bacteria to thrive, triggering skin concerns like redness, dryness, or breakouts.

When your gut is balanced and healthy, it supports nutrient absorption, regulates inflammation, and helps maintain a strong barrier, which could contribute to a radiant, glowing complexion.

How This Can Present on the Skin

Common gut-related skin conditions include:

Dry or flaky skin: Linked to poor hydration and nutrient absorption.

Acne: Can be triggered by gut inflammation and imbalances in gut bacteria.

Rosacea: Often associated with gut conditions like small intestinal bacterial overgrowth (SIBO).

Eczema or dermatitis: May be exacerbated by food sensitivities or poor gut health.

Dull or tired-looking skin: A sign your body isn’t getting or processing essential nutrients effectively.

💡 Beyond diet, research shows that stress, sleep, and exercise also impact gut and skin health:

Chronic stress disrupts gut bacteria and weakens the skin barrier, contributing to inflammation, breakouts, and flare-ups. Mindfulness, meditation, and relaxation techniques can help balance both gut and skin health.

Sleep and gut health are linked - poor sleep can lead to gut imbalance, which may contribute to skin inflammation. Prioritising quality rest supports both digestion and skin repair.

Exercise helps diversify gut bacteria and lower systemic inflammation, which may reduce acne and improve skin vitality.

Tips for a Healthy Gut - Skin Connection

Eat a variety of fibre-rich foods: Vegetables, fruits, whole grains, and legumes nourish beneficial gut bacteria.

Incorporate fermented foods: Yogurt, kefir, kimchi, and sauerkraut are rich in probiotics.

Stay hydrated: Water supports digestion, nutrient absorption, and skin hydration.

(Explore more in [Happy Hydration, Happy Skin].)

Limit processed foods and added sugars: These can disrupt the gut microbiome.

Consider probiotics and prebiotics: Supplements such as probiotics or prebiotics may support gut balance in some cases, but it’s best to consult a medical professional or registered dietitian before starting any new supplement.

Manage stress – Practices like deep breathing, yoga, or nature walks can help reduce gut and skin inflammation.

(Explore more in [Happy Mind, Happy Skin].)

Prioritise sleep and movement – A well-rested body and regular physical activity contribute to a happier gut and healthier skin.

(Explore more in [Happy Sleep, Happy Skin] and [Happy Movement, Happy Skin]).

Add anti-inflammatory foods – Omega-3-rich foods (like fish, walnuts, and flaxseeds) and antioxidant-packed foods (like berries, green tea, and turmeric) can help calm inflammation.

Need Extra Support?

If you’re struggling with gut health, speak to your GP, who can refer you to the appropriate expert, such as a dietitian or gastroenterologist, for further guidance.

Is There Public National Guidance on the Effect of Gut Health on Skin Health?

Not really. While research increasingly supports the link between gut health and skin conditions such as acne, eczema, and psoriasis, this hasn’t yet been translated into national public health messaging for general skin health: there is currently no official UK guidance that lists skin health as a benefit of improving gut health or diet.

The science is growing. Gut imbalances can increase inflammation, compromise the skin barrier, and trigger flare-ups, while good nutrition, rest, movement, and stress management help support both gut and skin resilience. But despite this, skin health is still missing from national dietary and digestive advice.

The Skin Well™ believes this matters. Because when skin is left out of the gut health conversation, the public is left without the full picture.

Trusted Sources (Not a Complete Catalogue)

  1. NHS – Digestive Health
    https://www.nhs.uk/live-well/eat-well/digestive-health/
    Provides tips and guidance on maintaining a healthy digestive system, including how diet, hydration, and fibre support gut function.

  2. British Dietetic Association (BDA)
    https://www.bda.uk.com
    The UK’s professional association for dietitians, offering evidence-based advice on nutrition, gut health, and the links to wider well-being.

  3. NHS – Better Health
    https://www.nhs.uk/better-health/
    Offers tools and advice for making healthier lifestyle choices, including diet changes that support gut and skin health.

  4. Guts UK Charity
    https://gutscharity.org.uk
    A UK charity dedicated to gut health, providing education, research updates, and practical resources for digestive wellbeing.

UK Sources Linking Gut Health and Skin Health:

  • British Dietetic Association (BDA) – Skin Health
    The BDA highlights how a poor diet, lacking in antioxidants and fatty acids, can contribute to skin issues such as wrinkles, dryness, and dehydration. They recommend consuming water-rich foods like cucumber, tomato, spinach, and berries to keep the skin hydrated and provide antioxidant benefits.
    https://www.bda.uk.com/resource/skin-health.html

  • Holland & Barrett – The Gut-Skin Axis
    This health retailer discusses the 'gut-skin axis,' explaining how the trillions of bacteria in our gut can influence common skin issues like breakouts and irritation. They suggest that taking a 'beauty from the inside' approach, focusing on gut health, might yield positive results for skin health.
    https://www.hollandandbarrett.com/the-health-hub/natural-beauty/skincare/what-is-skin-microbiome/

  • BBC Good Food – How Gut Health Affects Skin
    This article explores how low levels of beneficial gut bacteria are linked to skin problems such as rosacea, inflammation, and slow wound healing. It also discusses the role of fermented foods and probiotics in improving skin conditions by balancing gut bacteria.
    https://www.bbcgoodfood.com/health/wellness/how-eat-great-skin-digestion

The Skin Well™
A grassroots, evidence-aware initiative supporting public skin education.
👉 @theskinwell_

Disclaimer

Whilst every effort has been made to ensure accuracy, the information in this leaflet is for educational purposes only and should not replace professional advice. This resource is informed by current evidence, clinical observation, and emerging research in skin health. Where early or exploratory studies are referenced, this reflects ongoing scientific interest - not established public health guidance. I include these insights to raise awareness, not to make health claims. If in doubt, please consult a qualified healthcare professional.

If you spot an omission or believe any of the information is inaccurate, please get in touch. I’ll review it and make updates where appropriate

Version: [March / 2025]

© 2025 Jacqui de Jager | The Skin Well™ & The Happy Skin Clinic®
All rights reserved. This leaflet is for personal use and education only. It may not be reproduced, distributed, or adapted without written permission.