Struggling With Acne or Dull Skin? Fix Your Gut First.

It might be time to literally look beneath the surface if you’ve tried every serum and spot treatment with little to no success. According to recent studies, the secret to brighter, clearer skin may lie in the health of your gut. Your complexion can suffer greatly from an unbalanced gut microbiota, from acne to persistent dreariness. The gut-skin axis—the relationship between your digestive system and your skin is currently at the forefront of functional medicine and dermatology. According to experts, inflammation, sebum production, and skin cell turnover may all be directly impacted by what’s going on in your gut.

What Experts Say About the Gut-Skin Axis

According to board-certified dermatologist and integrative skin health specialist Dr. Emily Grayson, MD, “your gut and your skin are in constant communication.” Acne, rosacea, eczema, or premature aging can be signs of increased systemic inflammation caused by an imbalanced gut microbiome brought on by poor diet, stress, or antibiotic use. A gastroenterologist and researcher at a top U.S. medical center, Dr. Alex Chen, concurs. Toxins and inflammatory substances can enter the bloodstream through a weakened intestinal barrier, commonly referred to as a “leaky gut.” Immune reactions brought on by this may manifest on the skin.

New Research Backs the Gut-Skin Connection

According to a 2024 review published in Frontiers in Microbiology, individuals with moderate to severe acne frequently had higher levels of inflammatory gut bacteria and a less diverse gut microbiome than those with clear skin. Additionally, over a 12-week period, the study found that a high-fiber, low-sugar diet and probiotic supplements greatly enhanced participants’ skin health. Furthermore, a 2023 study that was published in the Journal of Clinical Dermatology showed that within two months, people who ate a gut-friendly Mediterranean diet experienced observable improvements in the severity of their acne and the hydration of their skin.

For more on this research, see NIH Gut Microbiome and Skin Health.

Why It Matters: The Public Health Impact

Although skin issues like acne and dullness are frequently dismissed as cosmetic, they can have a significant impact on one’s mental and self-esteem. Over 50 million Americans suffer from acne each year, and the number is growing among adults, particularly women, according to the American Academy of Dermatology. Dr. Grayson states, “We can no longer treat the skin in isolation.” “Your internal health, especially your digestive health, is reflected in your skin.” In addition to improving your complexion, treating the underlying causes of inflammation and gut dysbiosis also supports hormone balance, immune system performance, and even mental health.

How to Heal Your Gut for Healthier Skin

Ready to take a gut-first approach to skincare? Here are science-backed ways to improve your gut microbiome and glow from the inside out.

1. Add Probiotic and Prebiotic Foods

Add prebiotic fibers from bananas, oats, onions, garlic, and fermented foods like kefir, yogurt, sauerkraut, kimchi, and miso. These promote clear skin by feeding good gut bacteria.

2. Limit Sugar and Ultra-Processed Foods

Consuming a lot of sugar increases inflammation and encourages the growth of harmful bacteria. Cutting back on processed snacks and added sugars can help reduce your risk of gut imbalance and acne.

3. Stay Hydrated

Water supports digestion and detoxification, helping to flush out compounds that may contribute to breakouts or dullness.

4. Consider a Probiotic Supplement

Select a clinically researched probiotic blend that focuses on skin and gut health, preferably containing strains of Bifidobacterium lactis or Lactobacillus rhamnosus. Always get advice from your healthcare provider first.

5. Practice Stress Reduction

Prolonged stress raises cortisol and alters gut flora, which can cause acne flare-ups. To support the gut-skin axis, include yoga, mindfulness, or even quick walks.

Healthy Gut, Radiant Skin

The next time your skin acts up, consider what’s going on in your gut. True skin health originates from within, even though topical skincare has its place. Over time, you can reveal healthier, more resilient skin, balance hormones, and lessen inflammation by taking care of your microbiome. According to Dr. Chen, “it’s not just about what you put on your face.” “What you put into your stomach matters.” Consult a registered dietitian or dermatologist for additional gut-friendly skin care advice, or read Healthline’s guide to gut health.