The Gut-Skin Axis: How Your Gut and Skin Are Connected
When we think about healthy skin, we often focus on skincare products. But there is much more to skin health than what we put on our face. Just like our gut, our skin is home to trillions of tiny microbes. Together, these make up the skin microbiome, which helps protect the skin and support its natural barrier.
Researchers are increasingly interested in the connection between the gut and the skin, known as the gut-skin axis.
What is the gut-skin axis?
The gut and skin may seem like completely separate parts of the body, but they can influence each other. Research suggests that the bacteria living in our gut may affect skin health through several pathways, with the immune system thought to be one of the main lines of communication.
Inflammation is an important part of many skin conditions, including acne, eczema and psoriasis. Researchers have found changes in the diversity and composition of the bacteria living in the gut and on the skin of people with these conditions.1 However, we don’t yet know whether these changes contribute to skin problems or are a result of them.
Stress may also play a role. Research suggests that long-term stress may affect the gut and inflammatory processes in the body. Stress is also commonly associated with flare-ups of conditions such as acne, eczema and psoriasis, although the relationship is complex.2
Can food affect your skin?
There’s no single food that can prevent or cure a skin condition. However, what you eat is one of the factors that can influence the bacteria living in your gut.
Eating a varied, fibre-rich diet can help support the diversity of your gut bacteria. A Mediterranean-style diet is one good example. It includes plenty of vegetables, fruit, wholegrains, beans, lentils, nuts, seeds and olive oil. Some research has linked this type of eating pattern with less severe acne and improvements in psoriasis symptoms, although more research is needed to understand the relationship.3-7
Here are some simple ways to support a healthy, varied diet:
- Eat a wide variety of plant foods. Different types of fibre can support a diverse gut microbiome.
- Choose wholegrains regularly as they are higher in fibre. Try oats, wholegrain bread, brown rice or wholegrain pasta.
- Include beans and lentils. They are an easy way to add fibre to meals.
- Add nuts and seeds. Try adding them to breakfast, salads or snacks.
- Try fermented foods. Fermented milk drinks, kimchi, sauerkraut or miso can be included as part of a varied diet as they may provide a source of live bacteria.
Don’t forget for skin health include omega-3 fats. Oily fish, walnuts, chia seeds and flaxseeds are good sources.
In need of some fibre-rich meal inspiration? Check out our recipes here! https://loveyourgut.com/getting-gut-healthy/recipes/
Don’t forget sleep, stress and hydration
While diet is often the focus of discussions around the gut-skin axis, is only one part of the picture. Sleep, stress and hydration can also play a part in overall wellbeing. Poor sleep has been linked with changes in the gut microbiome8, while some research suggests that relaxation techniques may help people manage certain skin symptoms alongside their usual treatment. 9-12
Small, realistic changes can make a difference. Try to keep a regular sleep routine, drink 6–8 glasses of water a day and find simple ways to manage everyday stress, such as journalling, getting out in nature or meditation.
Looking to the future
Research into the gut-skin axis is still evolving, and scientists are continuing to explore how the gut microbiome may influence skin health. A recent review by Yakult Science for Health, in partnership with King’s College London, looked at 516 studies and concluded that more research is still needed in this area.13 As we learn more, understanding the gut-skin connection could help us find new ways to support healthy skin alongside a healthy lifestyle and existing treatments.
References
- De Pessemier et al. (2021) Microorganisms 9(2) : 353
- Alexopoulos & Chrousos (2016) Rev Endocr Metab Disord 17:295–304
- Taha et al. (2025) Nutr Metab (Lond) 22(1):132
- Bertolani et al. (2021) Dermatol Reports 14(1):9143
- Barrea et al. (2015) J Transl Med 13(18)
- Phan et al. (2018) JAMA Dermatol 154(9):1017-1024
- Perez-Bootello et al. (2025) JAMA Dermatol 161(12):1215-1223
- Withrow et al. (2021) Curr Opin Endocr Metab Res 17: 26-37
- Chida et al. (2007) Int Arch Allergy Immunol 144(1):1-9
- Offenbächer et al. (2021) Psych 3(4):663-672
- Kishimoto et al. (2023) JAMA Dermatol 159(6):628-636
- Bartholomew et al. (2022) Dermatol Ther (Heidelb) 12(10):2273-2283
- Hillier et al. (2025) Nutrition Reviews nuaf205