Gut-skin axis: How diet affects the complexion

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.

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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.

The impact of nutrition on the gut

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.

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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.

© RP Photography

Even apples can contribute to a healthy gut flora.

Important nutrients for the gut-skin axis

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.

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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).

Extra tip for every day: chew properly

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,

1. the larger the surface area for digestive enzymes to absorb nutrients.
2. The better carbohydrates can be pre-digested in the mouth.
3. The more thoroughly food can then be digested further in the small intestine.
4. The better putrefaction and fermentation processes in the intestine can be prevented.
5. The better bloating, abdominal pain, cramps, and many other digestive complaints can be prevented - and the intestinal environment becomes healthier.
6. The faster the feeling of fullness sets in.

So many factors that additionally ensure that our intestines and thus also our well-being and our skin are doing well.