If you experience skin irritations like breakouts, redness and sensitivity you may need to think beyond the skin itself. The digestive system isn't always the first thing that comes to mind when we think about great skin but, in many ways, it should be. Many skin problems emanate from the gut and if you have ongoing issues it makes sense to start here.
Discover what foods are good for your skin, how to eat for a healthy gut and whether collagen supplements really work. Check our review of the best collagen supplements before you buy.
How does my gut impact my skin?
As we learn more about our intimate relationship with the microbes that live inside us it’s becoming clear these microbes play an important role in maintaining our health, including that of our skin. Just like the gut, the skin has a microbiome and together they both play an important role in regulating our immune system.
When either of these microbiomes are out of balance our immune system may release inflammatory triggers that lead our skin, the largest organ of the body, to react. This may manifest as skin conditions such as psoriasis, atopic dermatitis, acne, eczema or rosacea, as well as dry skin and lack of elasticity.
How can I improve my gut health?
Beneficial bacteria, often referred to as probiotics, are important for digestive health. How well balanced your gut microbiome is may be affected by illness, such as diarrhoea, an infection or other factors that are yet to be fully understood.
Microbes have many roles, including helping to synthesise nutrients like vitamin K and some B vitamins, as well as combatting unwanted bacteria and yeasts. Skin problems linked to low levels of beneficial bacteria include rosacea, easy burning when exposed to the sun, inflammation and slow wound healing. Probiotics are thought to be useful tools for improving skin conditions through their ability to suppress inflammation and balance immune effects.
Aim to:
- Regularly include fermented foods such as yogurt, miso soup, kefir, kombucha and sauerkraut
- Eat fibre-rich foods: fibre acts as a fuel source for beneficial bacteria – if you are not used to fibre, increase it gradually so as not to overwhelm your digestive system
- Consider a probiotic supplement for 2-3 weeks – look for a product that contains strains of lactobacillus and bifidobacterium
- Stay adequately hydrated, especially while you increase the fibre content of your diet
How else does gut health influence my skin?
Dry, rough skin is often associated with a low-fat diet but what if you’re eating adequate amounts of the good fats in the form of omega-3 fatty acids found in oily fish, nuts, seeds and their oils, yet still have dry skin?
Here are some other possible explanations:
Healthy fat digestion
Another possible cause may be low levels of the digestive enzyme lipase – this is released by the pancreas and is involved in absorbing and breaking down the fats in your diet. Some people find a supplement, providing this enzyme, may help improve fat digestion and absorption but always refer to your GP for guidance.
Fat-soluble vitamins
Low levels of fat-soluble nutrients such as vitamins D, A, K and E, as well as carotenoids, may manifest in poor skin. For example, vitamin A deficiency is a contributing factor to acne, and vitamin E helps give the skin a dewy look. Make sure you're getting enough of these vital vitamins. You can find vitamin A in liver, eggs, sweet potato, avocado and squash, vitamin K in yogurt, egg yolks, fish oils, dairy produce and green leafy vegetables, while vitamin E is most prevalent in wheat germ, sunflower seeds, spinach and Swiss chard.
Fruit & vegetables for their carotenoid content
Carotenoids are the colourful pigments that give both fruits and vegetables their yellow, red and orange colours. There are more than 600 in total, although the most familiar is beta-carotene, found in carrots and peppers. These plant compounds are linked to providing the skin with an element of sun protection and supporting moisture retention and skin elasticity.
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Have you overcome a skin problem or found that certain foods give your skin a glowing boost? We'd love to hear your thoughts below...
This article was updated on 2 April 2026 by Kerry Torrens.
A registered Nutritional Therapist, Kerry Torrens is a contributing author to a number of nutritional and cookery publications including Good Food magazine. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT).
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
source https://www.bbcgoodfood.com/health/wellness/how-eat-great-skin-digestion
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