How a Healthy Gut Is the Key to Better Skin
To address what’s on your skin, you need to listen to your gut.
When it comes to achieving clear, glowing skin, many of us focus on external treatments that can range from nightly serum applications to investing in laser treatments. But the secret to healthy skin isn’t just skin deep—it lies deep within the gut.
Understanding the connection between skin health and gut health opens up new possibilities for managing skin issues more holistically. To learn more about root causes rather than just the surface-level symptoms, Allure Philippines turned to dermatologist Kaycee Reyes, MD, founder of Luminisce, and Kathy Lei Mercado, MD, an internal medicine and gastroenterology specialist at the Medical Center Manila.
If my gut’s unhealthy, does that mean my skin will be, too?
Inner and outer beauty are more connected than you might think, especially when you look at the gut-skin axis—a dynamic link where the gut’s well-being directly influences your skin’s health. According to Dr. Reyes, “An imbalanced gut microbiome can lead to systemic inflammation, which often manifests as skin conditions like acne, eczema, and rosacea.” That’s because the gut is home to trillions of bacteria that play a crucial role in immune function, explains Dr. Mercado.
Dr. Mercado further adds that a compromised gut barrier, or a “leaky gut,” allows harmful molecules to enter the bloodstream, triggering immune responses that often show up on the skin. This connection even extends to mental health, as stress can worsen pre-existing conditions of both the gut and the skin, creating a vicious cycle.
Besides a leaky gut, Dr. Mercado mentions other gut concerns, such as dysbiosis (an imbalance of good and bad bacteria) and SIBO (small intestinal microbial overgrowth), which both lead to skin inflammation or flare-ups that may be addressed by “short-term use of antibiotics, steroids, and/or emollients.” But she also points out that “the more long-term and sustainable intervention is addressing gut issues and maintaining gut health.” Dr. Reyes agrees, stressing that for those dealing with persistent skin concerns, it’s crucial to address gut health as part of a comprehensive treatment plan.
Where do I get started—with the food I eat?
Yes. Dr. Mercado emphasizes that diet plays a huge role in managing skin conditions. “Diet is a key factor, and high blood sugar is a common trigger,” says the gastroenterologist. “Excess sugar causes inflammation by releasing chemicals that lead to redness, swelling, and irritation. It also damages collagen and elastin, accelerating skin aging.” To combat this, Dr. Mercado recommends focusing on whole foods like fiber-rich vegetables, such as spinach and broccoli; lean protein, which you can find in eggs, Greek yogurt, and cottage cheese; and healthy fats from sources like avocado, nuts, and fish. Being more mindful of your intake of processed carbohydrates and sugars also helps—as an alternative, opt for whole-grain carbs.
When our diet is rich in fiber, it leads to the production of anti-inflammatories that may reduce skin inflammation. “Probiotic foods like yogurt, kimchi, and miso also introduce good bacteria to restore balance in the gut, which can support healthier skin,” Dr. Reyes adds.
If you are dealing with leaky gut and dysbiosis in particular, Dr. Reyes recommends a diet rich in plant-based food to promote microbial diversity, while also reaching for food that strengthens the gut barrier—those that are rich in zinc and glutamine, and encourage collagen production. Consider turning down drinks, too: avoiding excess alcohol consumption, processed foods, and unnecessary antibiotics also contribute to an improved gut-skin relationship.
Do probiotics help?
Probiotics can be beneficial, but they’re not a cure-all. “While they’re beneficial, gut health depends on a broader lifestyle—stress management, sleep, and diet all play critical roles,” she explains. Though probiotics can support gut health and reduce inflammation, skin conditions often have multifactorial causes.
She recommends getting in touch with a doctor for tests like a stool microbiome analysis to look into bacterial imbalances, and zonulin tests to help assess intestinal permeability. A personalized approach, involving both a gastroenterologist and dermatologist, can help create a treatment strategy that looks at dietary habits, gut microbiome composition, and stress levels—critical factors that impact both gut and skin health.
So a healthy gut automatically equates to perfect skin?
As with any emerging area of health, there are plenty of myths and misconceptions surrounding the gut-skin connection. While improving gut health can certainly have a positive impact on skin, Dr. Mercado points out that many people mistakenly view the body as separate systems, rather than a connected whole. “While gut health can significantly reduce inflammation and improve overall well-being, genetic factors, environmental triggers, and hormonal imbalances can still contribute to skin conditions,” she says.
So, no, a healthy gut doesn’t straight out guarantee perfect skin. It’s about seeing all the factors—gut, skin, mind, and lifestyle—as part of an integrated approach. As Dr. Reyes puts it, “Small, intentional changes in gut health can lead to profound outcomes, not just for the skin, but for the mind and body.” The key is striking a balance, not going after perfection.
