The Gut-Skin Axis: Why Microbiome Balance is the Secret to Clear Skin

What does your skin’s condition tell you about your gut health? More than you might realise. And fixing one might be the key to transforming the other. Notice how stress or digestive chaos shows up as breakouts, redness, or dullness? That’s your gut.

Below, we’ll break down exactly what the gut-skin axis is, how gut health affects acne and inflammation, why microbiome balance matters, and how to nourish both through probiotics, prebiotics, fermented foods and the right skincare.

What is the Gut-Skin Axis and How Does It Affect Your Microbiome?

The gut-skin axis is a two-way communication pathway that connects the digestive system to the skin through immunity, microbiome and metabolism pathways. Our skin, being the body’s largest organ, plays a crucial role in protecting us from various external insults and regulating the body’s temperature. A healthy skin barrier is key for retaining moisture, preventing irritation and defending against harmful pathogens.
The gut’s balance can influence skin function through immune and inflammatory signalling that helps maintain a balanced skin microbiome. [1] Just as the microbiome in our gut influences digestion and immunity, the skin’s microbiome supports the skin’s overall health, resilience and its ability to protect the body from external threats.

When disrupted (dysbiosis), it contributes to immune imbalance and is associated with a higher risk of certain skin disorders. Growing evidence connects gut microbiome diversity to skin health, but the exact mechanism is still being studied. [2]

Think of the gut-skin axis as the body’s infrastructure, connecting your digestive health to your complexion. Your microbiome is the system that keeps it running, supporting your immune system, strengthening your skin barrier, regulating inflammation and defending against harmful bacteria.

The problem is modern life actively disrupts this balance. Antibiotics, chronic stress, processed foods and low fibre diets all undermine your microbiome. And that internal chaos doesn’t stay hidden, it can show up on your face as breakouts, redness and persistent dullness. In other words, when your gut falls out of balance, your skin pays the price too.

How Gut Health Affects Acne, Inflammation and Skin Conditions

The effects of poor gut health are often visible and uncomfortable. Some of the most persistent skin conditions, from acne to psoriasis, are linked to gut imbalances. Though the exact cause-and-effect relationship isn’t fully proven, several studies support the connection between the gut microbiome and dermatologic conditions. [3] Researchers have examined this connection across various skin diseases:

Psoriasis: Red, scaly patches that can appear anywhere on your body. Studies show specific gut bacteria patterns are associated with psoriasis and may influence disease activity through immune pathways. Emerging areas of research include the potential role of probiotics, dietary interventions, and other microbiome-modulating approaches, though these are still under investigation. [4]

Acne: Your gut microbiome may trigger breakouts by influencing inflammatory immune responses. [5]

Rosacea: This chronic condition causes facial redness and small bumps (papules). It’s linked to nerve and immune dysfunction that gut health can influence. Common triggers including heat, alcohol and certain foods, all aggravate symptoms. Probiotics show promise as a supportive treatment.

Atopic dermatitis: Typically begins in childhood as intensely itchy, dry, inflamed skin. Research increasingly shows that gut microbiome imbalances disrupt immune regulation, which means restoring gut balance may complement standard treatment of this condition. [6]

Why Stress Might Be Behind Your Skin and Digestive Health Issues

Why does your skin always seem to flare up when you’re under the most pressure? Because skin has its own stress response, often reacting with breakouts, flare-ups and irritation.

Stress triggers hormones like cortisol and adrenaline, which can trigger acne, dryness and sensitivity. It also weakens the skin barrier, slowing healing, increasing redness and irritation.

Worst of all, chronic stress can contribute to accelerated skin ageing by increasing collagen breakdown and oxidative stress. Commonly reported signs include frequent flushing, dullness, dry patches and visible fine lines. The good news is supporting your gut microbiome by including things such as fermented foods, prebiotics and probiotics may help moderate inflammation linked to chronic stress, alongside appropriate skincare and stress management.

How to Eat for Microbiome Balance and Better Skin

Gut-supportive foods help support an inflammatory balance that promotes healthy skin barrier function and provides the nutrients required for collagen maintenance. [7]

Here are a few of our favourite gut-skin friendly foods:

Berries: Dark-coloured berries, such as blueberries, blackcurrants, and elderberries, are rich in polyphenols that reduce inflammation, support gut bacteria, and enhance antioxidant activity, which helps protect against collagen degradation.

Leafy greens: Kale and spinach are excellent sources of fibre and prebiotics. They contain vitamins and phytonutrients that support gut health and optimal skin repair.

Salmon and other omega-3-rich fish: Packed with omega-3 fatty acids, oily fish reduce inflammation and strengthen the gut lining as well as barrier function.

Bone broth: This traditional broth is rich in amino acids such as glutamine and glycine, playing a role in maintaining healthy connective tissue and normal gut function. [8]

Probiotics vs. Prebiotics: What’s Better?

Beyond diet, probiotics and prebiotics, taken as supplements or used in skincare, can help support microbiome health. Think of probiotics as reinforcements: live beneficial bacteria that can influence gut and immune function, supporting repair and resilience. Prebiotics are the food source that nourish these beneficial bacteria residing in the gut lining, supporting microbial balance and metabolic activity. [9]

Although probiotics are usually known for skin health, they’re just one aspect of the gut-skin connection. Many probiotic strains act transiently, meaning they may pass through the gut without permanently colonising, yet still exert beneficial effects through immune and inflammatory pathways. On the skin, applying probiotic-derived skincare ingredients such as ‘lactobacillus ferment’ may help support skin repair and barrier function. [10] For overall digestive support and skin health, pairing probiotic supplementation with a topical probiotic may help promote a more balanced skin microbiome and strengthen the skin barrier.

Why Skin Renewal is Key for Clear, Glowing Skin

Who doesn’t want glowy, healthy skin and to delay visible ageing? While there’s no single shortcut, one principle remains consistent across dermatology and skincare science: effective skin renewal starts with strong foundations.

Gut and skin health are closely connected through the gut–skin axis, influencing inflammation, immune signalling and barrier function. Supporting skin health from the inside through gut balance and overall resilience creates the conditions needed for the skin to function optimally.

This foundation matters because retinoids, prescription-grade ingredients or over-the-counter Retinal 0.05%—0.2%, are the gold standard for skin renewal and anti-ageing. They are particularly effective at tackling dullness, improving fine lines and enlarged pores. However, these powerful actives can also compromise the skin barrier, leading to dryness and irritation. But when the skin barrier is well supported, retinoids perform at their best.

Get the fundamentals right by supporting the gut-skin axis, strengthening the skin barrier, and then introduce targeted actives. Do this well, and bouncier, brighter, dewier skin is not only possible, but sustainable.
Find out what formulas are suitable for your skin by visiting our website.

References:
1. Smythe P, Wilkinson HN. The Skin Microbiome: Current Landscape and Future Opportunities. Int J Mol Sci. 2023 Feb 16;24(4):3950. doi: 10.3390/ijms24043950. PMID: 36835363; PMCID: PMC9963692.. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9963692/
2. Shivani Sinha, Gloria Lin, Katalin Ferenczi,The skin microbiome and the gut-skin axis, Clinics in Dermatology, Volume 39, Issue 5, 2021, Pages 829-839, SSN 0738-081X. Available from: The skin microbiome and the gut-skin axis – ScienceDirect
3. Shivani Sinha, Gloria Lin, Katalin Ferenczi,The skin microbiome and the gut-skin axis, Clinics in Dermatology, Volume 39, Issue 5, 2021, Pages 829-839, SSN 0738-081X. Available from: The skin microbiome and the gut-skin axis – ScienceDirect
4. Chai J, Deng F, Li Y, Wei X and Zhao J (2024) Editorial: The gut-skin axis: interaction of gut microbiome and skin diseases. Front. Microbiol. 15:1427770. doi: 10.3389/fmicb.2024.1427770. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9311318/pdf/KGMI_14_2096995.pdf
5. Munteanu, C., Turti, S., & Marza, S. M. (2025). Unraveling the Gut–Skin Axis: The Role of Microbiota in Skin Health and Disease. Cosmetics, 12(4), 167. https://doi.org/10.3390/cosmetics12040167
6.Amr Molla, Dietary Patterns and their Impact on Atopic Dermatitis: A Comprehensive Review, The Open Dermatology Journal, Volume 18, 2024, ISSN 1874-3722, https://www.sciencedirect.com/science/article/pii/S1874372224000063
7.Porter, J. (2025, February 5). Unlocking the power of fermented foods for radiant skin. Available from: https://www.websiteurl.com/unlocking-the-power-of-fermented-foods-for-radiant-skin
8.Matar A, Abdelnaem N, Camilleri M. Bone Broth Benefits: How Its Nutrients Fortify Gut Barrier in Health and Disease. Dig Dis Sci. 2025 Jun;70(6):1951-1961. doi: 10.1007/s10620-025-08997-x. Epub 2025 Apr 3. PMID: 40180691. Available from: https://pubmed.ncbi.nlm.nih.gov/40180691/
9.Begum, J. (n.d.). Prebiotics vs. probiotics vs. postbiotics – What’s the difference? MedicineNet. Available from: https://www.medicinenet.com/prebiotics_probiotics_postbiotics_differences/article.htm
10.Reeves-White, F. (2024, April 17). Prebiotics vs. probiotics: What is microbiome skincare? Good Housekeeping UK. Available from: https://www.goodhousekeeping.com/uk/beauty/skincare/g45571990/probiotic-vs-prebiotic-skincare/