The Gut-Skin Axis: How Your Microbiome Supports Clear, Healthy Skin How Does Gut Health Impact the Skin?
Written by: Dr Melissa Blake, ND
You may have heard that what happens in your gut can show up on your skin. Well, it’s true!
Emerging science reveals that when your gut is balanced, nutrients are absorbed more efficiently, inflammation is kept in check, and your skin’s natural glow can shine through.
But when that balance is disrupted, your body may show signs like dryness, dullness, or occasional breakouts.
In this article, we’ll explore how the gut and skin communicate through the gut-skin axis, and what science says about supporting your complexion from within.1
Understanding the gut microbiome: what it does and how to support it
Before we discuss the gut’s impact on healthy skin, it’s important to note that the gut microbiome contains trillions of healthy bacteria that contribute to good digestion, nutrient absorption, and overall well-being.
It features more than 400 bacterial species, or gastrointestinal flora, that oversee these processes.1,2
Many bacteria found in the gut offer crucial metabolic and immune benefits.1
Some recent research suggests that maintaining a balanced gut with certain foods and nutrients may also support healthy-looking skin.
How gut health influences skin health
Your gut and skin are closely connected through what’s known as the gut-skin axis, a communication network linking your digestive, immune, and inflammatory systems.
When the gut microbiome becomes imbalanced (a state known as dysbiosis), it can lead to increased intestinal permeability and inflammation throughout the body.
Skin Homeostasis
That inflammation doesn’t stop in the gut. It can influence skin balance and sometimes show up as redness, dryness, and breakouts.
Scientists describe this as skin homeostasis, which refers to the skin’s ability to stay hydrated, protect against environmental stressors, and repair itself naturally.
When inflammation or immune signaling from the gut disrupts this homeostasis, the skin’s barrier function can weaken, making it more prone to irritation or uneven texture.
By contrast, a balanced gut microbiome helps regulate immune responses, supports healthy nutrient absorption, and contributes to clearer, calmer-looking skin.
How to best support the gut-skin axis
Supporting your gut health starts with everyday choices that nourish the microbiome and, in turn, promote clear, balanced skin from within.
- Fibrous, plant-based foods: Although the body doesn’t digest fiber, it feeds beneficial bacteria that keep your gut balanced. Whole foods like whole grains, beans, lentils, fruits, and vegetables help your body absorb nutrients and support digestive wellness.3
- Probiotics: Found in yogurts and supplements, probiotics are “living microorganisms that, when administered in adequate amounts, confer a health benefit on the host.”4,5 (We’ll discuss how they relate to the skin shortly.) From fermented foods like sauerkraut and kimchi to drinks like kombucha and kefir, these options will make a great addition to your shopping list.
- Prebiotics: These plant fibers act as fuel for probiotics, helping beneficial bacteria grow and thrive. They encourage bacterial diversity, an essential part of gut and skin health. Foods rich in prebiotics include asparagus, garlic, onions, bananas, and dandelion greens.6
- Omega-3 fatty acids: Fatty fish like salmon and mackerel, pastured eggs, and flaxseed are full of essential omega-3 fatty acids that work to strengthen our gut function.7 These ingredients offer many health benefits for the brain and gastrointestinal system.3
- Lifestyle factors: To help further support a high-performing gut, it is also suggested to drink plenty of water, manage your stress levels, and exercise regularly.6,8
Can a healthy gut support clearer skin?
Acne affects up to 50 million people in the United States, making it the most common skin condition nationwide. And persistent breakouts can also affect confidence and emotional well-being.9
Regardless of your skin type, your skin is your body’s largest organ.
On average, it covers more than 20 square feet and makes up about 6-10% of your total body weight.10
Emerging research continues to explore the gut-skin axis, which is the communication network between your digestive system and your skin.
This connection highlights how the gut microbiome influences skin homeostasis, or the balance that helps skin regulate temperature, protect the body, and retain moisture.1,11
How you can monitor and support your gut health
Along with a healthy diet, consider discussing comprehensive stool testing with your healthcare practitioner.
To dive deeper into your gut-skin axis, your practitioner may recommend a stool analysis.
This type of test can offer valuable insights into digestion, microbial balance, and potential areas for improvement.
As longtime UltraFlora® Balance Probiotic user Jess shared in her 5-star review, taking her probiotic regularly has supported both her digestion and skin clarity.
Habits like daily supplementation, hydration, and stress management all help reinforce that connection between gut balance and visible skin health.
If you’re concerned your gut health may be affecting your skin, don’t hesitate to contact your healthcare practitioner for more information on the gut-skin axis or before making changes to your diet, supplements, or skin care routine.
Choosing the right probiotic for gut-skin support
Not all probiotics are the same. Each strain offers unique benefits that can influence both gut balance and skin health.
Strains like Lactobacillus and Bifidobacterium work together to support microbial diversity, calm inflammation, and reinforce skin barrier function through the gut-skin axis.
When selecting a probiotic, choose formulas backed by transparent testing and quality standards you can trust.
Many women look for probiotics that are gentle enough for everyday use yet clinically supported for results.
Tay, an UltraFlora Women’s Probiotic user, shared that even with a sensitive system, she noticed improved digestion, steadier energy, and visibly healthier skin over time, proving that consistency and quality make a difference.
Metagenics’ UltraFlora® probiotics are developed with clinically studied strains, verified potency, and rigorous quality testing to ensure consistent results, reflecting our commitment to science and transparency.
Remember, if you’re managing ongoing digestive or skin concerns, speak with your healthcare practitioner when adding a new supplement to your wellness routine to ensure you do so safely.
How real people experience the gut-skin connection
Before finding Metagenics, Erica struggled with digestion that often felt unpredictable — “like a roller coaster,” she said. Her energy dipped after meals, and those imbalances showed up on her skin in the form of dullness and uneven texture.
She decided to focus on gut health first, adding a daily probiotic to her wellness routine.
“Enter UltraFlora® Complete Probiotic,” she shared. “It’s like a calm for my insides — steady digestion, no more post-meal regret, and my skin started to glow again.”
Erica’s story reflects what science shows about the gut-skin axis: when the microbiome is balanced, nutrient absorption, inflammation, and skin barrier function work in harmony. For her, that meant feeling centered on the inside and confident in the mirror.
When to talk to your practitioner about gut health and skin
If you’re experiencing ongoing acne, redness, or digestive discomfort, it’s best to consult your healthcare practitioner for personalized guidance.
A practitioner can help identify underlying factors, recommend testing if appropriate, and guide you toward nutrition and lifestyle strategies that support whole-body balance.
For comprehensive care, consider a collaborative approach that connects dermatology, nutrition, and digestive wellness.
Conclusion: radiant skin starts from within
Your skin reflects what’s happening within. A balanced gut microbiome supports a resilient skin barrier, healthy inflammatory balance, and that natural glow you can feel good about.
By nourishing your gut through everyday habits such as fiber-rich foods, hydration, mindfulness, and science-backed probiotics, you’re also supporting skin health from the inside out.
If you’re looking for probiotic supplements to support your gut and skin health, Metagenics offers a variety of products formulated to support gut and overall health:
Beginner's probiotic for daily gut support & regularity*
5-in-1 for vaginal, urinary, gut, immune, & emotional health*
To support gut health & energy*
Frequently asked questions about the gut and skin connection
1. What is the gut-skin axis?
The gut-skin axis describes how your digestive system and skin communicate through immune, metabolic, and inflammatory pathways.
A balanced gut microbiome helps regulate these systems, which can support clearer, healthier-looking skin.
2. How does gut health affect the skin?
When the gut is imbalanced, a state called dysbiosis, it can trigger inflammation that may appear on the skin as dryness, dullness, or occasional breakouts.
A balanced gut supports nutrient absorption, hydration, and skin barrier function.
3. Can probiotics help with acne or other skin concerns?
Probiotics help restore microbial balance in the gut and may influence inflammation linked to common skin concerns.
While not a cure, probiotics can support digestion, immune function, and visible skin balance.
4. What foods support the gut-skin connection?
Fiber-rich fruits, vegetables, whole grains, and fermented foods like yogurt, kimchi, and kefir nourish good gut bacteria.
Healthy fats such as omega-3s from salmon, flaxseed, and walnuts also promote a balanced gut and skin barrier.
5. How long does it take to see skin benefits from improving gut health?
Timing varies for everyone, but many people notice improvements in digestion and skin balance after several weeks of consistent gut-supportive habits.
A healthy diet, daily probiotics, hydration, and stress management all contribute to long-term results.
This information is for educational purposes only. This content is not intended as a substitute for professional medical advice, diagnosis, or treatment. Individuals should always consult with
their healthcare professional for advice on medical issues.
For more information on nutrition and gut health, please visit the Metagenics blog.
This information is for educational purposes only. This content is not intended as a substitute for professional medical advice, diagnosis, or treatment. You should always consult with your healthcare professional for advice on medical issues. For more information on nutrition and gut health, please visit the Metagenics blog.
About the author
Dr. Melissa Blake, ND, is a naturopathic doctor with nearly two decades of experience in women’s health, gut health, and integrative medicine. With a background in biology, psychology, and naturopathic medicine, she brings a whole-person perspective to how the gut, hormones, and nervous system interact to influence well-being. Dr. Blake is passionate about helping patients understand the science behind their bodies and find balance through practical, evidence-based lifestyle approaches.
At Metagenics, Dr. Blake contributes to the development and review of scientific and educational content supporting the brand’s Gut Health initiatives. She focuses on ensuring products and resources are grounded in credible research and clinical insight—helping practitioners and patients alike make informed, proactive choices for long-term health and vitality.
References
- Salem I et al. Frontiers in microbiology. 2018;9:1459.
- Gorbach SL. Medical Microbiology. 1996;1(4):Chapter 95. Available from: https://www.ncbi.nlm.nih.gov/books/NBK7670.
- Harris S. Medical News Today. https://www.medicalnewstoday.com/articles/322639.php. Accessed April 25, 2019.
- Sanders ME. Probiotics. ISAPP. Available at: https://isappscience.org/probiotics. Accessed March 15, 2019.
- Hill C et al. Natur Revs Gastro Hepatol. 2014;11(8):506—514.
- American Academy of Dermatology Staff. https://www.aad.org/media/news-releases/could-probiotics-be-the-next-big-thing-in-acne-and-rosacea-treatments. American Academy of Dermatology. Accessed April 25, 2019.
- Costantini L et al. International journal of molecular sciences. 2017;18(12):2645.
- Conaway B. https://www.webmd.com/digestive-disorders/features/digestive-health-aging#1. WebMD. Accessed April 25, 2019.
- American Academy of Dermatology. https://www.aad.org/media/stats/conditions/skin-conditions-by-the-numbers. Accessed May 15, 2019.
- Cole W. IFMCP. https://www.mindbodygreen.com/0-16837/why-you-should-heal-your-gut-if-you-want-clear-skin.html. mindbodygreen. Accessed April 25, 2019.
- Salem I et al. Front Microbiol. 2018;9:1459.