You probably know that the skin is the most accurate and immediate reflection of health. But you may not know that your skin is directly related to your gut. “The intestinal microbiota plays a central role in the body’s immune and metabolic regulation,” nutritionist Carmen Mera of SHA Spain says. “Its balance is key not only for digestive health, but also for skin health through the gut-skin axis.”

She says that improving your diet for three months can transform your skin—and even clear up everything from psoriasis to acne. The secret? Avoiding inflammatory foods and sticking to wholesome ingredients that nourish your microbiota naturally.

What is the gut microbiota?

The gut microbiota is the set of microorganisms that live in our intestines, performing a number of actions that have a direct impact on skin tissue. “Microbiota is responsible for breaking down certain foods and producing the vitamins and nutrients necessary for health,” explains Gema Cabañero, of the beauty supplement firm 180 The Concept. “It also regulates the production of lipids and proteins, both of which are fundamental components of the skin barrier. If the microbiota is out of balance, the skin will be affected and will be more unprotected against environmental aggressors.”

How does microbiota impact skin?

When the intestinal microbiota is off-balance, gut permeability increases and inflammatory responses are triggered. “This can aggravate conditions such as acne, rosacea, atopic dermatitis, or psoriasis,” says Cabañero. “In the case of acne, altered gut microbiota can increase sebum production, change skin immunity, and facilitate the growth of acne,” Mera points out. “In people with rosacea, there’s an increased prevalence of small intestinal bacterial overgrowth (SIBO),” she adds. “Correcting this significantly improves skin symptoms.”

How to improve gut microbiota?

We aren’t just what we eat—we’re what we do. “Given the growing evidence linking diet, microbiota, and skin health, it is essential to adopt a holistic approach,” Mera notes. To achieve healthy, firm, and balanced skin, she recommends managing stress through practices such as yoga or meditation, which have shown both digestive and dermatological benefits.

Of course, we must also eat for the microbiota with a diet that acts as a daily medicine. This means eating anti-inflammatory foods, fermented foods, and foods that contain natural prebiotics.

Anti-inflammatory foods

Fresh fruits and vegetables are essential for a balanced microbiota. Follow an anti-inflammatory diet rich in antioxidants, fiber, healthy fats, fermented foods, prebiotics, and fresh foods.

• Fruits
• Vegetables
• Legumes
• Whole grains
• Seeds
• Extra virgin olive oil

Fermented foods

What foods to avoid for healthy gut microbiota and skin?

Along those same lines, certain foods can have a detrimental effect on the microbiota and, thus, skin health. Harmful foods increase collagen glycation, raise insulin levels, and promote a chronic pro-inflammatory state that progressively deteriorates skin quality.