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If the gut flora is not in balance, it can manifest in various complaints: ranging from allergies and intolerances to mental health and even our skin.
April 1, 2025
Jana Ackermann
Radiant skin begins in the gut: A healthy gut flora can reduce inflammation and positively affect skin problems like acne or rosacea. These foods are the key to beautiful skin.
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Gut health is one of the biggest health trends of 2025. No wonder: The majority of our immune system is located in the gut. And it is the largest contact zone of the body to the 'outside world', as it comes into contact with everything we eat and drink on a daily basis. It can therefore be said that the condition of the gut reflects the way we live our lives.
If the gut flora is not in balance, it can manifest in various complaints: ranging from allergies and intolerances to mental health and even our skin. Scientific studies show that the balance of gut flora can have direct effects on skin problems like acne, dermatitis, or rosacea.
Since gut bacteria also influence hormone balance, this could even be a relevant approach for hormonally induced acne. The gut-skin axis thus describes the close connection between the microbiome of the gut and skin health.
To relieve the gut and provide it with all the good things, there are a few basic tips and no-gos: While fiber (e.g. legumes, whole grains, potatoes, nuts, and seeds) and fermented foods, such as sauerkraut, kefir or kimchi, support a healthy microbiome, sugar and highly processed foods can promote inflammation. relieve the gut and provide it with all the good things, there are a few basic tips and no-gos: While fiber (e.g. legumes, whole grains, potatoes, nuts, and seeds) and fermented foods, such as sauerkraut, kefir or kimchi, support a healthy microbiome, sugar and highly processed foods can promote inflammation.
Particularly interesting is that it's not only nutrition that affects the gut - stress and lack of sleep also change the gut flora and can thus affect skin health. A perfect immediate example: the complexion the next morning after a night out.
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Even apples can contribute to a healthy gut flora.
In addition to fiber and fermented foods (probiotics), prebiotics also contribute to a healthy gut flora. These are certain fibers, more specifically soluble, indigestible carbohydrates. They are found in oats, onions, garlic, bananas, apples, artichokes, or flaxseeds.
Omega-3 fatty acids, as found in salmon, chia seeds, or flaxseed oil, have anti-inflammatory properties and affect the skin, the brain, the hormone balance, and much more. Zinc and Vitamin D are also essential for gut health and skin regeneration.
A targeted micronutrient analysis, as well as a stool examination by a doctor, can provide insight into the condition of the gut – and is often helpful to truly get to the bottom of skin problems (despite good care).
In addition to the diet that concerns us every day, a small additional habit change can also make a big difference: thorough chewing. Among nutrition professionals, this indispensable, almost subconscious process holds even greater significance. It should be at least 50 times, but even 30 times makes a difference. Here are the most important benefits at a glance:
The longer you chew,
So many factors that additionally ensure that our intestines and thus also our well-being and our skin are doing well.
