How gut health shapes your skin and overall glow, experts weigh in

A weekend of indulgence shows itself—not only in how you feel, but in what appears on your skin. After a night of greasy takeout followed by a glossy slice of cake, I would wake to a faint line of blemishes along my chin. At first, I blamed hormones. But the timing was too precise. Meals heavy with oil, sugar, or spice were always followed by the same reaction. My gut was sending a message through my skin.

Dr Deepali Bhardwaj, dermatologist and founder, Elska Skin & Aesthetics, sees this often. “Spicy, oily, salty food—and sometimes milk—can lead to more acne,” she says. “Psoriasis can also have dietary triggers, and people allergic to gluten may develop dermatitis.”

This is the gut-skin axis in action—the link between the body’s most visible organ and one of its most complex systems.

MAKING OF AN ECOSYSTEM

We often treat skin as just a surface to repair, something you put products on, forgetting it’s a complex organ that regulates temperature, supports the immune system, and acts as our frontline barrier against the outside world. But the skin doesn’t work alone—it’s deeply connected to our gut. “About 70 per cent of our immune system resides in the gut. It directly impacts your skin and hair,” says Dimple Jangda, author of Heal Your Gut, Mind Your Emotions.

The gut-skin axis is a two-way relationship between the skin and the gastrointestinal tract. “It involves immune pathways, hormonal and metabolic pathways,” explains Dr Veena Praveen, dermatologist and head medical advisor (South) at Kaya Limited. Just as the gut houses trillions of bacteria that aid digestion, the skin has its own microbiome—a layer of bacteria, fungi, and other microorganisms. These tiny organisms help keep your skin balanced, calm, and protected. These two microbiomes interact closely, which is why if your gut is whack, your skin can feel it too.

“The gut digests food, metabolises hormones, eliminates toxins, and even releases serotonin and dopamine—which show on your face. Skin and hair are the last in line for nutrients, so when resources are low, they’re the first to suffer,” adds Jangda.

Poor digestion—whether from restrictive dieting, low fibre intake, or the wrong foods—shows quickly. Bhardwaj says, “The gut microbiome produces short-chain fatty acids that regulate inflammation. When that balance is disturbed, chronic inflammation can follow, often as skin issues. Food allergies may cause similar flare-ups, though the exact mechanisms are still being studied.”

REVERSE CONNECTION

We tend to see the gut-skin link as a simple equation—bad food equals bad skin—but in reality, it’s an ongoing conversation between two organs. And here’s the twist: Sometimes the messages from your skin can also reshape what’s going on inside your gut.

A compromised skin barrier sends distress signals through the immune system. If your gut is already inflamed, those extra inflammatory triggers can tip it further out of sync. It’s the same loop but just in reverse.

“When the skin’s barrier is damaged, pathogens and irritants can get in, triggering inflammation that doesn’t just stay on your face,” says Dr Praveen. “Those inflammatory signals can travel through the body and disrupt gut balance.”

Your skin’s first line of defence is something most of us never think about: Its acid mantle. This slightly acidic layer about pH 5, locks in moisture, fends off harmful microbes, and helps skin repair itself.

“It’s like your skin’s armour,” Dr Praveen reminds us. The tricky part is that the armour is delicate. “Strip it away, and you leave yourself open to irritation, infection, and inflammation.”

NOURISH AND NURTURE

The term “leaky gut” might make some roll their eyes, but now more than ever, experts are exploring how a weakened gut lining might make certain skin problems worse.

So what can you do about it? Experts swear by probiotics. “Probiotics help tremendously. Fermented foods and anti-inflammatory diets are key, I even make sure to have beetroot juice every single day for my gut health,” Dr Bhardwaj shares.

For Dr Praveen, skin health begins on the plate, and her approach is clear and practical. “Prioritise vegetables, fruits, whole grains, fermented foods like yoghurt or kimchi. It’s not wellness jargon but more of a grounded strategy that consistently shows results.”

She also points to hidden food intolerances, like gluten or lactose. “Finding and removing trigger foods can make a significant difference,” says Dr Praveen.

Testing can reveal what’s happening inside—whether it’s a stool analysis for gut bacteria, a breath test for bacterial overgrowth, or blood work for food sensitivities. It’s detective work, but for the body information, you simply can’t guess from how your skin looks alone.

And then there’s stress—the quiet saboteur that often flies under the radar. “It raises cortisol and inflammation, which impacts the skin immediately,” says Jangda. “Breathwork for 20-40 minutes daily and regular exercise improve circulation, flush toxins, and boost serotonin and dopamine.”

LONG VIEW

The skin renews itself constantly, replacing every cell within 18 months. Yet the effects of what we consume—and how our body processes it—often take time to show. Most changes begin quietly inside the gut, long before they appear on the skin.

“The gut-skin axis isn’t just a simple explanation for breakouts. It asks us to think of skin health as part of a larger, interconnected system,” concludes Bhardwaj.

And as interest in gut health grows, so does the need for a careful, critical conversation. Not every claim will stand up, and science is still evolving. But that makes this discussion all the more important as it pushes us to move past quick fixes and understand how our bodies really work.

Lead image: Getty Images

This article first appeared in the August-September 2025 issue of Harper's Bazaar India


Also read: Beauty sleep in a jar: 6 night creams with collagen for overnight skin repair

Also read: Your guide to extraordinarily nourishing balms, tints, and plumpers