The connection between gut health and skin health is more than a wellness trend, it is an area of growing scientific research with real-life impact. From acne and rosacea to eczema and premature ageing, a disrupted gut microbiome can influence a wide range of skin concerns. Understanding this link is key to managing skin health from the inside out.

In this article, we explore the gut-skin connection and how improving your digestive health may support clearer, healthier skin. These insights are provided by Vivere's Head of Nutrition, Yusra Serdaroglu Aydin, a registered dietitian with a background in nutrition, food engineering and culinary arts. Her approach is grounded in science and shaped by a strong understanding of personalised nutrition and the human microbiome.

Here are the five biggest takeaways from this article about gut health and how it affects the skin:

• Your gut and skin are closely connected through what is known as the gut-skin axis

• An imbalanced gut microbiome may contribute to inflammation, which can trigger or worsen skin conditions

• Improving your diet, managing stress and supporting gut diversity can have a visible effect on your skin

• Probiotics and prebiotics may support both gut and skin health when used appropriately

• Personalised gut health testing can offer targeted support for chronic or stubborn skin concerns

The gut-skin axis refers to the complex relationship between the gut microbiome and the skin. Your gut contains trillions of bacteria, fungi and other microorganisms that play a key role in digestion, immune function and inflammation. When this ecosystem is in balance, it supports not only physical and mental health but also the health and appearance of your skin [1] [2] [3].

This axis works through multiple pathways:

• Immune system signalling: Around 70% of your immune system resides in your gut. If your gut is imbalanced, it can lead to low-grade chronic inflammation that may present through the skin

• Metabolites and nutrients: Gut bacteria produce short-chain fatty acids (SCFAs), vitamins and other compounds that help maintain your skin’s protective barrier

• Neurotransmitters and hormones: The gut influences hormone levels and stress responses, both of which can affect skin conditions such as acne

A disruption in any of these pathways can show up as redness, dryness, breakouts or irritation.

While not every skin issue is related to gut imbalance, certain signs suggest that your gut may be playing a role. These include:

• Recurring or unexplained acne, especially in adulthood

• Skin that flares up during times of stress or after certain foods

• Conditions such as eczema, psoriasis or rosacea that are resistant to topical treatments

• A history of digestive issues like bloating, constipation or IBS

• A diet low in fibre or high in ultra-processed foods

If you notice a pattern between your skin symptoms and your digestion or lifestyle habits, it may be worth exploring your gut health in more depth.

Scientific research is increasingly uncovering links between gut health and common skin complaints:

Chronic inflammation, hormonal imbalances and poor gut health can all contribute to acne. Some studies suggest that people with acne tend to have less microbial diversity in their gut. Inflammatory foods or a leaky gut may also trigger breakouts by raising systemic inflammation [4] [5].

A disrupted gut microbiome can impair immune regulation, which may increase the risk of eczema, especially in children. Emerging evidence shows that probiotic supplementation may help reduce eczema symptoms in some individuals [6] [7] [8].

Rosacea has been linked to small intestinal bacterial overgrowth (SIBO) and imbalanced gut flora. Addressing gut inflammation through diet, probiotics or targeted treatment may improve symptoms for certain individuals [9].

This autoimmune skin condition may be influenced by gut permeability and microbiome diversity. Research into the gut-skin link in psoriasis is ongoing, but some patients report improvements when addressing gut health alongside conventional therapies [10] [11].

Improving your gut health is not a quick fix, but with the right approach, it can lead to long-term improvements in skin quality. Here are evidence-informed strategies:

Aim for 30 different plant foods each week to support microbial diversity. Include vegetables, fruits, whole grains, legumes, nuts and seeds. The more variety you eat, the more diverse your gut bacteria will be [12] [13] [14] [15].

Fibre feeds beneficial gut bacteria and helps them produce SCFAs, which support the skin’s barrier and reduce inflammation. Good sources include oats, flaxseeds, lentils, apples and carrots [16] [17] [18] [19].

Highly processed foods high in sugar, saturated fats and additives may disturb the balance of gut bacteria. Reducing these foods can support both gut and skin health [20] [21] [22] [23].

Fermented foods such as kefir, live yoghurt, sauerkraut and kimchi contain beneficial bacteria that may support your gut microbiome. Start small if you're new to these foods and monitor how your body responds [24] [25] [26] [27] [28].

Water helps with digestion and the movement of fibre through the gut. Hydration also supports the skin’s natural defences and elasticity [29] [30] [31].

Chronic stress affects the gut by increasing permeability and reducing beneficial bacteria. Incorporate relaxation techniques such as walking, yoga, breathwork or mindfulness into your routine.

Probiotics are live bacteria that can support gut health, while prebiotics are types of fibre that feed them. Look for evidence-based strains if you’re targeting a particular concern. For example, certain probiotics and prebiotics may be helpful in eczema, while Bifidobacterium breve has been studied in relation to skin hydration [32].

If you’re unsure, a dietitian or healthcare professional can guide you based on your symptoms and history.

Personalised gut microbiome testing can be helpful if you’re experiencing persistent skin issues that don’t respond to traditional skincare or dietary changes. These tests analyse the composition and activity of your gut bacteria, identifying imbalances and areas for support.

Based on the results, you can receive tailored recommendations around nutrition, lifestyle and supplementation, giving you a more targeted way to support both your digestive system and your skin.

“Looking after your gut is one of the most effective ways to support long-term skin health. While creams and topical treatments can help, they may only manage symptoms if underlying imbalances in the gut microbiome are not addressed. Supporting your gut with fibre-rich foods, fermented products and a personalised approach can provide a more holistic way to feel better in your skin.”

Vivere helps you take control of your health with personalised insights from state-of-the-art gut microbiome testing, nutritional guidance, science-backed supplements and expert support. Sign up today and start living better, for longer.

[1] Gut–Skin Axis: Current Knowledge of the Interrelationship between Microbial Dysbiosis and Skin Conditions - PMC

[2] Impact of gut microbiome on skin health: gut-skin axis observed through the lenses of therapeutics and skin diseases - PMC

[3] Full article: The gut-skin axis: a bi-directional, microbiota-driven relationship with therapeutic potential - Taylor and Francis

[4] Potential Role of the Microbiome in Acne: A Comprehensive Review - PMC

[5] Acne vulgaris, probiotics and the gut-brain-skin axis - back to the future? - PMC

[6] Effects of gut microbiome and environment on the development of eczema in Chinese infants - PMC

[7] Atopic Dermatitis: Beyond the Skin and Into the Gut - PMC

[8] Change in gut microbiota for eczema: Implications for novel therapeutic strategies | Allergologia et Immunopathologia

[9] Role of the skin microbiota and intestinal microbiome in rosacea - Frontiers In

[10] Gut Microbiota in Psoriasis - PMC

[11] New horizons in the treatment of psoriasis: Modulation of gut microbiome - ScienceDirect

[12] Gut microbiome signatures of vegan, vegetarian and omnivore diets and associated health outcomes across 21,561 individuals | Nature Microbiology

[13] Effect of Plant-Based Diets on Gut Microbiota: A Systematic Review of Interventional Studies - PMC

[14] Veganuary – Benefits for Gut Health? - QMUL

[15] Elucidating the role of diet in maintaining gut health to reduce the risk of obesity, cardiovascular and other age-related inflammatory diseases: recent challenges and future recommendations - PMC

[16] Some types of fibre more beneficial for gut health than others | King's College London

[17] The gut microbiome: linking dietary fiber to inflammatory diseases - ScienceDirect

[18] The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease - ScienceDirect

[19] Fibre discovery could shape better gut health - University of Nottingham

[20] Gut Microbiota: An Important Link between Western Diet and Chronic Diseases - PMC

[21] Ultra-processed foods: how bad are they for your health? - BHF

[22] The Detrimental Impact of Ultra-Processed Foods on the Human Gut Microbiome and Gut Barrier - PMC

[23] Rethinking healthy eating in light of the gut microbiome - ScienceDirect

[24] Fermented foods can add depth to your diet - Harvard Health

[25] Fermented Foods, Health and the Gut Microbiome - PMC

[26] Fermented foods and gastrointestinal health: underlying mechanisms | Nature Reviews Gastroenterology & Hepatology

[27] Unpacking Food Fermentation: Clinically Relevant Tools for Fermented Food Identification and Consumption - ScienceDirect

[28] Fermented foods: Harnessing their potential to modulate the microbiota-gut-brain axis for mental health - ScienceDirect

[29] Article Sufficient water intake maintains the gut microbiota and immune homeostasis and promotes pathogen elimination - Science Direct

[30] Drinking Water Source and Intake Are Associated with Distinct Gut Microbiota Signatures in US and UK Populations - PMC

[31] Making waves: From tap to gut- exploring the impact of drinking water on gut microbiota - ScienceDirect

[32] Probiotics Regulate Gut Microbiota: An Effective Method to Improve Immunity - PMC