Gut-Skin Connection: 7 Foods You Should Eat for Healthier Skin

Gut-Skin Connection: 7 Foods You Should Eat for Healthier Skin

Many people wonder whether there’s a correlation between their gut health and skin condition. As the microbiome plays a significant role in various skin disorders, it’s safe to assume that your gut health can influence skin health. Studies show that when elements of the skin microbiome are altered, it directly affects the gut microbiome and vice versa.

Your gut microbiome controls a huge portion of your immune system. Its goal is to maintain homeostasis by communicating with different organs and tissues in your body. An imbalance in your skin or gut can alter your immune response, causing skin diseases such as psoriasis, atopic dermatitis, acne vulgaris, dandruff, and even cancer to develop.

Regular exercise and a healthy diet can help improve gut health and boost your complexion. Here are seven foods you should eat for healthier skin. 



Apples are loaded with nutrients that support skin hydration and healthy aging. It’s also a great aid in fighting hyperpigmentation. Apples contain high amounts of vitamin E, which binds water to the skin, keeping it hydrated and nourished. It’s also rich in vitamins A, C, and zinc. These elements can help promote clearer, smoother, and healthier skin. On top of that, it can prevent other irritations such as skin inflammations and even dry eyes


This rather aromatic ingredient is not something most people would consider a wellness and beauty hack. However, garlic carries tons of nutrients that are great for the gut and skin. A few examples include vitamins B6 and C, two ingredients that can help diminish the effects of hormonal imbalances such as acne breakout. 

Bone Broth

Bone broth is rich in collagen proteins and amino acids — two compounds that are important for both your gut and skin health. As the beverage is also rich in glutamine, bone broth can also be used to treat chronic conditions like ulcerative colitis, irritable bowel syndrome, gastritis, short bowel disease, and even cancer. You can make bone broth by cooking chicken and beef bones, meat, and cartilage for around 12 to 48 hours. 


Tallow contains a wealth of fatty acids and antioxidants that are essential for the skin to maintain a healthy and youthful complexion. It can help slow skin aging and improve skin hydration. It may also promote healthy metabolism, leading to more fat-burning and weight loss. Tallow is typically rendered; however, it can also be taken from other animal fat such as mutton or pigs. You can consume tallow by mixing it into your dishes. Otherwise, a good tallow skin cream would also do the trick.


Kimchi is a popular Korean side dish that goes into nearly every savory dish from the region. Besides being a delicious staple, did you know that Kimchi is also rich in good bacteria and antioxidants? Those with irritable bowel syndrome and colon inflammation can relieve their symptoms by eating a serving of this fermented vegetable dish. Since kimchi is also full of antioxidants, and the ingredient selenium, it can also help prevent wrinkles and hair loss. 


There’s more reason to enjoy this tropical fruit than its juicy freshness that quenches almost any type of thirst. If you suffer from acne breakouts and other skin inflammations, a serving of this festive fruit can help ease your symptoms. Pineapple is full of vitamin C and bromelain, two ingredients that promote soft and healthy skin. It also has elements that help the body synthesize collagen and proteins more effectively, allowing the body to absorb them much faster. This helps the skin stay plump and healthy, while simultaneously improving metabolism and gut health.

Dandelion Greens

Dandelion greens are yet another ingredient that has been used in herbal remedies for thousands of years. It first appeared in Chinese medicine before later getting adopted by the Greeks, Romans, Egyptians, Europeans, and Native Americans. It was used to treat liver, kidney, and digestive problems, as well as skin irritations that were common at that time. Dandelion greens are packed with vitamins, minerals, and fibers that promote gut and skin health. This includes vitamins A, C, K, and E, as well as iron, zinc, calcium, magnesium, and potassium. These ingredients help detoxify the body and fight inflammation. 

Final Thoughts

What you eat will ultimately affect all parts of your body — including your skin. If you’re currently struggling with skin conditions and haven’t found a single remedy that works for you, it might be time to take a look at what you’re eating. Are you getting the right amount of nutrients to sustain optimal gut and skin health? Or are you indulging too much in junk foods and carbonated beverages? 

Eating healthy can do wonders for your overall health. You can start by incorporating the foods on this list into your diet, to avoid shocking your body with big and sudden changes.

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