What Your Skin Says About Your Gut Health

If you’ve struggled with acne, eczema, or persistent skin inflammation, your gut health may be playing a bigger role than you think. The gut and skin are deeply connected—what happens in your digestive system can directly influence breakouts, redness, and overall skin clarity.

When the gut is functioning well, it helps regulate inflammation, balance hormones, and support the immune system—all of which contribute to clear, healthy skin. But when gut health is compromised, whether due to imbalances in gut bacteria, poor digestion, or food sensitivities, it can show up on your skin in the form of acne and other inflammatory skin conditions.

How Gut Health Affects Acne

The Gut Microbiome & Acne-Prone Skin

Your gut is home to trillions of bacteria that influence everything from digestion to immune function. Certain gut microbes help regulate inflammation, support hormone metabolism, and contribute to a balanced skin barrier. When the gut microbiome is disrupted—whether from antibiotics, stress, processed foods, or lack of fibre—it can contribute to breakouts.

Research suggests that gut dysbiosis (an alteration in the balance of gut bacteria) may increase systemic inflammation, which can drive acne formation. Additionally, some gut bacteria help process hormones like androgens and estrogens. If these bacteria are lacking, hormone levels may become dysregulated, leading to increased oil production and breakouts.

Leaky Gut & Skin Inflammation

A compromised gut lining (sometimes referred to as “leaky gut”) allows unwanted particles—such as undigested food proteins, bacteria, and toxins—to enter the bloodstream. This can trigger immune responses that contribute to skin inflammation.

Common triggers for increased intestinal permeability include:

Chronic stress
Diets high in processed foods, sugar, and alcohol
Food sensitivities (such as dairy or gluten in some individuals)
Imbalances in gut bacteria

If acne is accompanied by bloating, irregular digestion, or food intolerances, addressing gut permeability, along with other digestive disorders may be key to improving skin health.

Blood Sugar, The Gut & Breakouts

Your gut microbiome plays a role in how your body processes and regulates blood sugar. A diet high in refined sugars and processed foods can disrupt gut bacteria and drive inflammation, worsening acne in those who are sensitive. On the other hand, fibre-rich foods help nourish beneficial gut bacteria and promote steady blood sugar levels.

Other Inflammatory Skin Issues

While acne is one of the most common gut-related skin conditions, other inflammatory skin issues may also have digestive roots:

Eczema & psoriasis: Both conditions are linked to immune system overactivity, which may be influenced by gut health. Studies suggest that gut inflammation and dysbiosis can contribute to flare-ups.

Rosacea: Research has found connections between rosacea and small intestinal bacterial overgrowth (SIBO), a condition where bacteria accumulate in the small intestine, leading to bloating, gas, and inflammation.

Dry, dull, or aging skin: Poor digestion can lead to inadequate nutrient absorption, including vitamins A, C, E, and essential fatty acids—all of which are crucial for skin hydration, repair, and elasticity.

What Can You Do?

So if acne or other skin issues are linked to gut health, focusing on digestion and microbiome balance can be a key part of the solution. Here’s where to start:

Increase fibre intake – Fibre feeds beneficial gut bacteria and helps regulate inflammation. Load up on vegetables, berries, flaxseeds, and whole grains.
Prioritize gut-healing foods – Bone broth, fermented foods (like kimchi, sauerkraut, and kefir), and omega-3-rich foods help support gut lining integrity.
Balance blood sugar – Reduce processed sugars, eat protein with meals, and include healthy fats to stabilize insulin levels throughout the day.
Reduce inflammatory triggers – Ultra-processed foods may contribute to inflammation and acne in some individuals. Consider cutting down on these foods to see how your skin responds.

If you're ready to get to the root of your skin issues, a personalized naturopathic approach can make all the difference. To understand my approach to healthy skin, and to see how I can help you, feel free to book a complimentary consult with me here. Let’s work together to find the best skin solution for you!