Do you want healthy, glowing skin?
You may think about skincare products, sunscreen, hydration, sleep and getting enough nutrients.
But there is another fascinating area of research that you may not have considered: the relationship between your gut and your skin.
This relationship is sometimes called the gut–skin axis.
Your gut and skin communicate through pathways involving your immune system, hormones, metabolism and the microorganisms living in and on your body.
Research suggests that changes in the gut microbiome may be associated with inflammatory skin conditions such as acne, atopic dermatitis, psoriasis and rosacea.
However, this doesn’t mean that your gut microbiome is solely responsible for the condition of your skin. Skin health is influenced by many factors, including genetics, hormones, skincare, sun exposure, age, stress, medications, nutrition and environmental factors.
So rather than searching for one “perfect” microbiome, let’s look at practical ways nutrition can support overall gut and skin health.
Your Skin Has Its Own Microbiome
Did you know that your skin is home to its own community of microorganisms?
Just like your gut, your skin has a microbiome made up of bacteria, fungi and other microorganisms.
These microorganisms interact with your skin barrier and immune system and can help:
- Maintain the skin barrier
- Compete with potentially harmful microorganisms
- Influence immune responses
- Interact with the skin’s local environment
A disrupted skin microbiome, sometimes called skin dysbiosis, has been associated with conditions including acne, atopic dermatitis and psoriasis. (pubmed.ncbi.nlm.nih.gov)
But there isn’t one ideal collection of skin bacteria that everyone needs.
Your skin microbiome naturally varies according to factors such as body site, age, environment and individual biology.
How Does Your Gut Communicate With Your Skin?
The gut–skin axis is a two-way relationship.
Gut microorganisms can interact with your immune system and produce metabolites that influence processes elsewhere in the body.
One group of compounds that researchers are particularly interested in is short-chain fatty acids (SCFAs).
Certain gut microorganisms ferment dietary carbohydrates and fibre, producing SCFAs such as butyrate, acetate and propionate.
These compounds can influence:
- Immune regulation
- Inflammation
- Metabolism
- The intestinal barrier
- Communication between the gut and other tissues
Researchers are investigating whether these pathways could ultimately influence skin health.
However, it is too simplistic to say that SCFAs travel directly from your gut to your skin and determine which skin bacteria live there. The gut–skin relationship involves multiple pathways, and scientists are still working out exactly how they interact. (pubmed.ncbi.nlm.nih.gov)
The Gut Microbiome and Skin Conditions
Research has found differences in gut microbiome composition in people with some inflammatory skin conditions.
For example, systematic reviews have identified recurring differences in gut microbial diversity and particular microbial groups in atopic dermatitis and psoriasis.
However, these studies don’t prove that an altered gut microbiome causes the skin condition.
It may be that the relationship works in both directions, with the disease, treatments, diet and other lifestyle factors also influencing the microbiome. (pubmed.ncbi.nlm.nih.gov)
This is one reason the gut–skin axis is best viewed as an emerging area of research, rather than a simple explanation for skin disease.
What About Probiotics?
You may have heard that probiotics can improve your skin.
A probiotic is defined as a live microorganism that, when administered in adequate amounts, provides a health benefit.
The important word here is specific.
Probiotics are strain-specific, meaning that one strain may have an effect that another strain does not.
Research into oral probiotics and skin health is promising, particularly for conditions such as atopic dermatitis and acne, but results vary between studies and products.
A 2025 systematic review of adults with atopic dermatitis found that probiotic supplementation produced a modest improvement in disease severity compared with placebo across seven randomised controlled trials. However, the studies differed substantially in strains and treatment protocols. (pubmed.ncbi.nlm.nih.gov)
Similarly, a 2026 systematic review of probiotics for acne found no significant reduction in total, inflammatory or non-inflammatory lesion counts overall, although some measures of acne severity improved, particularly in studies using oral multi-strain preparations for at least 12 weeks. (pubmed.ncbi.nlm.nih.gov)
So probiotics may have a role as an adjunct in some skin conditions, but they are not a universal skin treatment.
Fermented Foods Aren’t Automatically Probiotic Foods
This distinction is important.
Some fermented foods contain live microorganisms, but that doesn’t automatically make them probiotic foods.
Examples include:
- Yoghurt containing live cultures
- Kefir
- Kimchi
- Sauerkraut
- Tempeh
- Natto
Whether a food qualifies as containing a probiotic depends on the specific microorganism, amount and evidence for a health benefit.
So you don’t need to eat two or three “probiotic foods” every day to have healthy skin.
Instead, include fermented foods you enjoy as part of a varied diet.
What About Specific Probiotic Strains and Skin?
Research has investigated individual strains for outcomes such as skin barrier function and sensitivity.
For example, a small randomised controlled trial involving Lactobacillus paracasei NCC 2461 (ST11) found that two months of oral supplementation reduced measures of skin sensitivity and improved recovery of skin barrier function. (pubmed.ncbi.nlm.nih.gov)
Other experimental research has examined Lactobacillus reuteri, including studies looking at skin barrier and inflammatory pathways. Much of this work, however, has involved topical, laboratory or small pilot studies rather than large clinical trials demonstrating that eating L. reuteri will improve skin appearance. (pubmed.ncbi.nlm.nih.gov)
This is a great example of why strain-specific evidence matters.
A study involving one particular strain should not be translated into “all Lactobacillus improves your skin”.
Can Fibre Support Your Skin?
This is where the food-first approach becomes particularly useful.
Your gut microorganisms interact with dietary fibre, and a diet containing a wide variety of plant foods supports a diverse range of substrates for your gut microbial community.
Fibre-rich foods include:
- Wholegrains
- Fruit
- Vegetables
- Legumes
- Nuts
- Seeds
Some fibres are fermented by gut microorganisms, producing SCFAs that are being investigated for their effects on immune regulation and the gut–skin axis.
You don’t need a special “skin fibre”.
Instead, aim to gradually increase the variety of plant foods in your diet.
Don’t Forget Polyphenols
Plant foods also provide polyphenols, a diverse group of naturally occurring compounds.
You’ll find polyphenols in:
- Berries
- Apples and other fruit
- Vegetables
- Wholegrains
- Nuts
- Herbs and spices
- Tea
- Cocoa
- Extra virgin olive oil
Polyphenols can interact with the gut microbiome and a range of biological pathways involved in inflammation and oxidative stress.
Rather than taking a polyphenol supplement, focus on getting a variety of plant foods into your diet.
What About Acne and High-GI Foods?
Acne is one of the most common skin conditions, particularly during adolescence and young adulthood.
Diet has been investigated as one potential contributor to acne, particularly glycaemic index and glycaemic load.
Some clinical trials have found that lower-glycaemic diets can reduce acne severity, although findings across studies are not completely consistent. The American Academy of Dermatology notes that small studies suggest a possible benefit, but more research is needed. (aad.org)
Why might this happen?
A high-glycaemic eating pattern can produce larger and faster rises in blood glucose and insulin.
Insulin and related hormonal pathways may influence:
- Sebum production
- Inflammation
- Skin-cell growth
These processes are involved in acne development.
However, a high-GI food does not automatically cause acne, and acne is not caused simply by eating sugar.
Genetics, hormones, skin microbiology and many other factors are involved.
Fibre and Glycaemic Load: A Useful Combination
Many high-fibre foods are also lower-glycaemic choices.
For example:
- Oats
- Legumes
- Wholegrain bread
- Wholegrain pasta
- Fruit
- Most vegetables
Replacing some highly refined carbohydrate foods with higher-fibre alternatives can therefore support both overall diet quality and more stable blood glucose responses.
However, don’t interpret this as needing to completely eliminate carbohydrate foods.
Your body needs carbohydrate, and nutritious carbohydrate foods can absolutely be part of a healthy diet.
What About Skin Ageing?
If you’re interested in maintaining healthy-looking skin as you age, nutrition is only one part of the picture.
Sun exposure is one of the major modifiable contributors to premature skin ageing, making sun protection one of the most important things you can do for your skin.
A varied diet also provides nutrients involved in normal skin structure and repair, including:
- Protein
- Vitamin C
- Vitamin E
- Zinc
- Copper
- Essential fatty acids
Foods such as fruit, vegetables, nuts, seeds, seafood, eggs, dairy foods and other protein-rich foods can all contribute.
Research into oral probiotics and skin hydration and ageing is ongoing. Some small trials report improvements in measures such as skin hydration or barrier function, but these findings are not strong enough to say that probiotics prevent skin ageing. A systematic review of oral probiotics found promising effects mainly in experimental photoageing models, while human evidence remained limited. (pubmed.ncbi.nlm.nih.gov)
Your Skin Doesn’t Need a “Perfect” Gut
This is perhaps the most important message.
There is no single perfect gut microbiome that guarantees perfect skin.
Your microbiome changes throughout life and is influenced by diet, medications, age, health conditions, environment and many other factors.
Likewise, there is no single food that will give you glowing skin overnight.
Instead, think about building a dietary pattern that provides your body with the nutrients, fibre and plant compounds it needs.
What Could a Skin-Friendly Day Look Like?
Breakfast
- Wholegrain oats
- Milk or yoghurt
- Berries
- Chia seeds
- Walnuts
Lunch
- Wholegrain wrap
- Chicken, tuna, salmon, tofu or chickpeas
- Spinach
- Tomato
- Capsicum
- Avocado
- Extra virgin olive oil
Snack
- Yoghurt containing live cultures
- Fruit
- A handful of unsalted nuts
Dinner
- Salmon or tofu
- Brown rice or quinoa
- Broccoli
- Carrots
- Leafy greens
- Extra virgin olive oil
Something you enjoy
- A small amount of dark chocolate or another enjoyable food
This pattern provides protein, fibre, healthy fats, vitamins, minerals and a wide variety of plant compounds.
And importantly, it doesn’t require eliminating large numbers of foods.
Take Home Message
Your skin may be on the outside, but it is connected to the rest of your body.
The gut–skin axis is an exciting area of research, and studies suggest that communication between your gut microbiome, immune system and skin may play a role in conditions such as acne, atopic dermatitis, psoriasis and rosacea.
However, we are still learning exactly how these relationships work.
Rather than trying to create a “perfect” microbiome or taking a collection of probiotic supplements, start with the basics:
Eat a varied diet. Include plenty of fruit and vegetables. Choose fibre-rich wholegrains and legumes. Include nuts and seeds. Eat adequate protein. Enjoy fermented foods you like. And include foods rich in a variety of plant compounds.
For acne and other skin conditions, nutrition may be one part of management, but it should complement appropriate dermatological treatment rather than replace it. Current acne guidelines continue to prioritise evidence-based topical and systemic treatments, with insufficient evidence to recommend dietary changes as a standalone treatment. (aad.org)
Healthy skin starts with looking after your whole body — not just what you put on the surface.
How Feed Your Future Dietetics Can Help
Skin and gut health advice can become overwhelming when social media is full of claims about “skin superfoods”, probiotics, supplements and elimination diets.
At Feed Your Future Dietetics, I can help you separate emerging research from established nutrition advice and develop realistic strategies that fit your individual needs.
Whether you’re looking to improve your overall nutrition, support gut health, manage a skin condition or simply build a balanced eating pattern, nutrition can be personalised without unnecessary restriction.
With over 10 years of experience supporting Australians with their nutrition and health goals, Feed Your Future Dietetics provides individualised dietetic support Australia-wide via Telehealth using Zoom or Microsoft Teams.
To learn more or book an appointment:
ashleigh@feedyourfuturedietetics.com
References
- Salem I, Ramser A, Isham N, Ghannoum MA. The Gut Microbiome as a Major Regulator of the Gut-Skin Axis. Frontiers in Microbiology. 2018;9:1459.
- The Emerging Role of Gut Microbiota in Inflammatory Skin Diseases: A Systematic Review. 2026. (pubmed.ncbi.nlm.nih.gov)
- The Skin Microbiome-Immune-Barrier Axis: Implications for Inflammatory Skin Disorders and Immunotherapeutic Strategies. 2026. (pubmed.ncbi.nlm.nih.gov)
- Chen Y, et al. From Gut Dysbiosis to Skin Inflammation in Atopic Dermatitis: Probiotics and the Gut-Skin Axis—Clinical Outcomes and Microbiome Implications. 2026. (pubmed.ncbi.nlm.nih.gov)
- Chen Y, Xu M, Xiong J, et al. Probiotics for the Treatment of Atopic Dermatitis in Adults: A Systematic Review and Meta-Analysis. Indian Journal of Dermatology. 2025;70(4):221. (pubmed.ncbi.nlm.nih.gov)
- Julanon N, et al. Role of Probiotics in Managing Acne Vulgaris: A Systematic Review and Meta-Analysis of Clinical Trials. Journal of Cutaneous Medicine and Surgery. 2026. (pubmed.ncbi.nlm.nih.gov)
- Warp PV, Bilik SM, Ferrari LM, Keri JE. Prebiotics, Probiotics, and Postbiotics for Acne Vulgaris: A Systematic Review. 2026. (pubmed.ncbi.nlm.nih.gov)
- Guéniche A, et al. Randomised double-blind placebo-controlled study of the effect of Lactobacillus paracasei NCC 2461 on skin reactivity. 2013. (pubmed.ncbi.nlm.nih.gov)
- Khmaladze I, Butler E, Fabre S, et al. Lactobacillus reuteri DSM 17938—A comparative study on the effect of probiotics and lysates on human skin. Experimental Dermatology. 2019;28:822–828. (pubmed.ncbi.nlm.nih.gov)
- Zhang Y, et al. Effects of probiotics supplementation on skin photoaging and skin barrier function: a systematic review and meta-analysis. 2023. (pubmed.ncbi.nlm.nih.gov)
- American Academy of Dermatology. Can the right diet get rid of acne? (aad.org)
- American Academy of Dermatology. Acne clinical guideline. 2024. (aad.org)
