Gut Health = Skin Health: How to Nourish with Every Bite by Shelley McKenzie
Have you ever noticed that when your digestion is off, your skin tends to flare up too? It’s no coincidence. Our gut and skin are intimately connected through what’s known as the gut–skin axis. When our gut is inflamed, leaky, or lacking beneficial bacteria, it can show up externally as acne, eczema, dullness, redness, or premature ageing. The good news? Every bite you take is an opportunity to nurture both your gut and your glow.
Let’s explore the nutrients your skin loves (and your gut needs), how to build them into your daily meals, and a delicious smoothie recipe to boost radiance from the inside out.
Key nutrients for glowing skin & a happy gut
1. Fibre (especially prebiotics)
Feeds beneficial gut bacteria, helps regulate bowel movements, and supports detoxification — all of which show up on your face as clearer, brighter skin.
- Sources: oats, flaxseed, apples, garlic, onion, asparagus, green bananas.
2. Omega-3 fatty acids
Anti-inflammatory powerhouses that soothe redness and irritation, keeping skin supple and reducing breakouts. Try and add these into the diet 2 - 3 times per day to maximise the benefits.
- Sources: salmon, sardines, chia seeds, flaxseed oil, walnuts, hemps seeds, olive oil, olives,
3. Zinc
Supports skin healing, collagen production and balances oil (great for acne-prone skin). Also essential for gut wall integrity.
Sources: pumpkin and sunflower seeds, oysters, beef, chickpeas, egg yolks, lamb.
4. Vitamin C
Boosts collagen synthesis and acts as a potent antioxidant against environmental stress. Also feeds healthy gut microbes.
Sources: citrus fruits, kiwi, capsicum, strawberries, cauliflower, broccoli, Brussels sprouts, sweet potatoes, tomatoes, parsley, spinach (cooked)
5. Polyphenols
These are one of the richest sources of antioxidants from plant matter. They feed gut bacteria and protect skin against UV damage and ageing as well as reducing inflammation.
Sources: Clove, Matcha tea, green tea, ginger, turmeric, cacao, dandelion root tea, rosemary, sage, peppermint, cinnamon, star anis, colourful veggies
6. Fermented foods
Directly bring beneficial bacteria to the gut, which helps calm skin inflammation.
Sources: sauerkraut, kimchi, kefir, Greek yoghurt, miso.
Putting this on your plate: practical meal ideas
Breakfast:
- Warm bowl of steel-cut oats cooked with almond milk
- Top with flaxseeds, fresh berries, a spoon of natural yoghurt, and a drizzle of honey
- Sip on a cup of green tea
Snack:
- ‘Glow Up Smoothie – see the recipe below.
- Trail mix of nuts, seeds, dark chocolate, goji berries.
- Fruit + tahini rice cake.
Lunch:
- Salmon or chickpea salad bowl
- Base of mixed leafy greens, grated carrot, cucumber, and capsicum
- Add cooked quinoa for extra fibre
- Top with sauerkraut and a lemon–olive oil dressing
Dinner:
- Grilled sardines, salmon or baked tofu
- Large serve of roasted veggies: pumpkin, broccoli, zucchini
- Side of steamed asparagus and brown rice
- Finish with a sprinkle of pumpkin seeds
The Brightening Smoothie: gut & skin-loving recipe
✨ Ingredients:
- 1 small green banana (prebiotic fibre)
- ½ cup pineapple or kiwi (vitamin C)
- 1 tablespoon ground flaxseed (omega-3 + fibre)
- 1 cup kefir or natural yoghurt (probiotics)
- Handful of baby spinach (polyphenols & minerals)
- ½ cup water or coconut water
- Optional: 1 teaspoon raw cacao or collagen powder
Method:
Blend until creamy and enjoy daily as your skin-loving, gut-nourishing glow ritual.
Healthy, radiant skin really does start from within. By feeding your gut the right nutrients and making simple, delicious choices each day, you’ll see the difference in your complexion — and feel it in your overall health and energy.