Eat To Glow: Why Nutrition is the Key to Gorgeous, Glowing Skin
Ever since I was a little girl I have been completely beauty-obsessed. For better or for worse, I’ve always been extremely preoccupied with my appearance. Over the years, I’ve discovered how deeply beauty and wellness are connected—they’re inseparable, with your outer radiance often mirroring what’s happening within. When you feel amazing, you look amazing. That’s why I live by the mantra “eat to glow,” prioritizing nourishment that supports your body from the inside out.
Skin health and skincare routines have been a trending topic for years now, filling our Instagram and TikTok feeds with a wealth of products claiming to be the miracle solution to combat aging, acne, redness, dark spots, or any other concern you may have. All in the pursuit of that flawless, glass-skin us girlies vye for. While I adore a good skincare routine and am quite the product connoisseur myself, no product will work the same magic as a healthy, flourishing gut microbiome and a diet that supports it.
This is where the gut-skin axis comes into play. Just like how your gut plays a critical role in brain and mental health via the gut-brain axis, it plays an equally essential role in skin health via the gut-skin axis. Here’s how:
Reducing inflammation: your gut microbiome plays a critical role in regulating bodily inflammation. An imbalance in gut bacteria (dysbiosis) can trigger systemic inflammation, which often manifests as skin issues like acne, eczema, rosacea, or psoriasis. A healthy microbiome helps keep inflammation at bay, promoting clear, radiant skin.
This is why individuals struggling with gut issues like SIBO, IBS, Chron’s Disease, etc. often experience uncomfortable skin symptoms.
Balancing hormones: the gut is integral to hormone regulation, including those that influence sebum production and skin health. An imbalanced gut can lead to hormonal fluctuations, contributing to breakouts, particularly painful hormonal breakouts which tend to appear around the chin and jawline.
Supporting nutrient absorption: your gut processes and absorbs nutrients essential for healthy skin, such as vitamins A, C, E, and zinc. A healthy microbiome ensures your body gets the nutrients needed to repair, protect, and maintain radiant skin.
Individuals struggling with gut issues like SIBO—which disrupts proper nutrient absorption—often experience skin symptoms as a result of these deficiencies.
Strengthening your skin barrier: a thriving gut microbiome supports the production of short-chain fatty acids (SCFAs), which help maintain skin hydration and a robust barrier. This reduces transepidermal water loss (TEWL) and protects against environmental irritants.
Detoxing: a well-functioning gut helps eliminate toxins efficiently. When the gut is sluggish or overwhelmed, these toxins can be released through the skin, leading to blemishes, dullness, or irritation.
So, how do you support your gut and achieve better skin and what should you eat?
Probiotics: Incorporate fermented foods (like sauerkraut, kefir, greek yogurt, cottage cheese) or probiotic supplements (I am a loyal customer of Seed symbiotic which is a combo pill of both pro- and prebiotics) to boost beneficial bacteria.
Prebiotics: Fuel your microbiome with fiber-rich foods like fruits, vegetables, nuts, seeds, and whole grains like quinoa, farro, and brown rice.
Hydration: Drink plenty of water to support digestion and detoxification. Incorporate electrolytes to boost hydration and ensure proper mineral absorption.
Eliminate Refined Sugars: Eliminate processed sugars and refined carbs, which feed harmful gut bacteria. Stick to natural sweeteners like honey, maple syrup, dates, coconut sugar, and fruit when craving a sweet treat :). I promise, you’ll feel so amazing that reaching for junk food won’t even cross your mind.
Reduce Stress: Chronic stress disrupts gut health, increases cortisol (the stress hormones) and as a result, can worsen skin conditions.
True beauty is so much more than skin deep—it’s a reflection of how well you’re caring for your body as a whole. While skincare products and routines have their place in achieving that radiant glow, nothing compares to the transformative power of nourishing your body from within. By supporting your gut microbiome with the right foods, hydration, and mindful habits, you’re not just improving your skin—you’re enhancing your overall well-being. So, the next time you find yourself reaching for another serum or mask, remember that the most powerful beauty tool you have is your plate. Eat to glow, and let your radiance shine from the inside out!
