How gut health affects your skin

Have you ever experienced your skin reacting with pimples, redness or blemishes for no apparent reason? Maybe you've also tried various creams and treatments that haven't helped in the long run? The truth is that your skin often reflects what's going on inside your body – and especially in your intestines.

Our gut plays a crucial role in our overall health, and research shows that there is a close connection between our gut microbiome and the condition of our skin. Issues like leaky gut can create inflammation, which in turn shows up on our skin. Let’s dive into how you can improve your skin by taking care of your gut.

Leaky gut and why it affects the skin

The lining of the gut acts as a barrier to separate the good stuff (nutrients) from the bad stuff (bacteria and toxins). If this barrier is compromised – a condition called “leaky gut” – unwanted substances can escape into the bloodstream. This activates the immune system and can create chronic inflammation, which can manifest as:

• - Acne and pimples
• - Rosacea
• - Eczema
• - Psoriasis

When the body works at high pressure to fight these inflammatory conditions, it may be your skin that pays the price.

The role of the intestine in the skin's immune defense

Did you know that approximately 80% of your immune system is located in your gut? A healthy gut barrier and a balanced microbiome are essential for protecting your body from inflammation. If there is an imbalance in your gut flora – for example due to poor diet, stress or antibiotic use – it can lead to skin problems.


1. Avoid harmful foods
Certain foods can irritate the gut and increase the risk of "leaky gut." This can negatively affect skin health. In particular, you should pay attention to:

• Refined sugar and white flour
• Gluten-containing grains such as wheat, rye, and barley
• Alcohol in large quantities
• Nightshade family

These foods can disrupt the gut microbiome and increase inflammation in the body.

2. Feed the gut nutritious foods
To strengthen your gut barrier and microbiome, prioritize foods that nourish the good bacteria and help restore gut health:

- Bone broth: Rich in collagen, which strengthens the intestinal wall and promotes healthy skin.
- Fermented foods: For example, sauerkraut, kimchi, kefir, and some yogurts. These foods add beneficial lactic acid bacteria to your gut.
- Fiber-rich foods: Root vegetables like sweet potatoes, parsnips, and carrots are good sources of soluble fiber that supports a healthy microbiome.

3. Manage stress and avoid antibiotics when possible
Stress and antibiotic use can wreak havoc on the gut flora and increase the risk of "leaky gut." Therefore, it is important to prioritize sleep, meditation or other forms of stress management, and avoid unnecessary medication.

4. Grants
Diet is an important factor, but specific supplements may be needed to restore intestinal balance. These may include:

- Probiotics: Adds good bacteria to the gut.
- Prebiotics: Food for the beneficial bacteria.
- L-glutamine: Helps repair the intestinal mucosa.

5. The nightshade family

Vegetables from the nightshade family—such as potatoes, tomatoes, eggplants, and peppers—are common in many diets and generally healthy for most people. But for people with "leaky gut," or sensitive intestines, they can be problematic. These vegetables contain natural chemicals like alkaloids that can irritate the gut and worsen an already leaky gut barrier.

If the gut barrier is weakened, this can lead to an increased inflammatory response, which often manifests itself on the skin. If you have persistent skin problems and suspect "leaky gut," it may be worth avoiding the nightshade family for a period of time and seeing if that makes a difference.