Picture this: you’ve been committed to your skincare routine for a few months now. You’re using all the right serums and moisturisers to keep your skin in check. Yet despite your best efforts, your skin always seems a little…unhappy. 

There’s a chance that your skin’s health is off because of what you’re putting into your body, rather than what you’re putting on your skin. 

It all comes down to your gut. Yep, it’s a pretty powerful part of your body, and the key to your skin’s health. Here, we speak to Erika Hung, Accredited Practising Dietitian who specialises in gut health and women’s health at The Lifestyle Dietitian, to get the low down on the link between the food you eat, your gut health and your complexion.

Welcome to the gut-skin axis. New research shows that an imbalance in the types of bacteria in our gut can trigger an inflammatory immune response. How does this affect your skin? “If this inflammation goes for longer than normal, it can drive inflammatory skin conditions like eczema, psoriasis and dermatitis,” notes Hung. 

It’s not all doom and gloom though (phew!). Hung shares that some types of gut bacteria are also capable of producing short-chain fatty acids (SCFAs) that are anti-inflammatory and strengthen the gut wall. This can actually benefit skin health. So, naturally, we’re here for it!

They say you are what you eat. Turns out, that’s actually how you support a healthy gut and healthy skin. Hung explains that certain foods ‘feed’ beneficial bacteria, allowing them to thrive and produce the SCFAs for healthy skin. These are things like fruits, vegetables, whole grains, legumes, nuts and seeds, which are full of fibre.

She shares her top five foods to consume for a healthy skin and gut relationship, and they’re all packed full of the good stuff (duh!):

1. Oily Fish

Hung recommends fish like salmon and tuna, which are packed with omega three fats, feed good bacteria and reduce inflammation. “Omega three fats are also key for skin repair, moisture content and overall flexibility.”

2. Avocados

Full of fibre for nourishing good gut bacteria and high in vitamin E, avocados are your best friend. Hung shares that vitamin E is an antioxidant that removes skin cell free radicals that cause oxidative damage and speed up the ageing process, so your complexion stays clear and youthful.

3. Tomatoes

Rich in lycopene which can help protect skin from UV damage. “They are also rich in vitamin C, a potent antioxidant and key nutrient needed to make the collagen and elastin that binds skin cells, gives youthful elasticity and prevents fine lines and wrinkles.”

4. Dark Chocolate

Hung recommends dark chocolate that is 70 per cent+ cocoa. “Cocoa is rich in flavanols which feed beneficial gut bacteria and reduce inflammation.” Fun fact: Hung shares that one study found that cocoa was shown to reduce facial wrinkle and improve elasticity after 24 weeks!

5. Legumes

Think lentils, chickpeas and beans. They’re full of gut-friendly fibre and are high in zinc, supporting skin healing and integrity. “Zinc is also an antioxidant that specifically protects skin from oxidative damage.”

“A happy gut and healthy skin are not just about what we eat, but how we eat,” says Hung. She explains that chewing well is essential for digesting and absorbing nutrients that support skin health. It also prevents swallowing excess air that causes bloating. Hung’s top tip? Chew each mouthful 10 to 15 times—it’s a game-changer! 

Avoiding alcohol is also worthwhile for a healthy gut. Hung shares that excessive amounts of alcohol triggers inflammation in the gut. Final, non-food related, tips for a healthy gut and healthy skin include gut-targeted yoga and getting plenty of sleep!

Hung highlights that yoga calms the nerves connecting our brain and gut and reduces symptoms like bloating and gas. While sleep deprivation increases inflammation, stress hormones and our desire to reach for food that’s low in fibre and skin supporting nutrients. 

Give your gut some love with these tips. Your skin (and gut!) will thank you for it.