If you’ve been battling acne despite using countless topical treatments, it’s time to consider a deeper, science-backed approach: healing your gut. The gut-skin axis—a bidirectional communication network between your digestive system and your skin—is increasingly recognized as a key factor in acne development and healing. Understanding and nurturing this connection can unlock clearer, healthier skin from the inside out.
The Gut-Skin Axis: Why Your Gut Health Matters for Acne
The gut-skin axis is the complex relationship between your gut’s microbiome and skin health. When your gut is balanced and healthy, it helps regulate inflammation, hormone levels, and immune responses—all factors that play a direct role in the development and healing of acne. Conversely, an unhealthy gut can lead to increased inflammation, hormonal imbalances, and nutrient deficiencies, all of which can trigger or worsen breakouts.
Acne and Gut Health: How Gut Issues Trigger Acne
Your gut and your skin are in constant conversation—and when that dialogue breaks down, your complexion often takes the hit. Whether it’s inflammation, poor nutrient absorption, or an imbalanced microbiome, the root causes of acne often trace back to gut dysfunction. Below, we break down exactly how issues connected to your gut health can show up on your skin, and why gut-first support is a non-negotiable if you’re serious about healing acne from within.
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Inflammation: Poor gut health can lead to systemic inflammation, making acne more frequent and severe. Healing your gut helps reduce this inflammation, allowing acne to heal faster and with less scarring.
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Leaky Gut: When the gut lining is compromised (“leaky gut”), toxins and undigested food particles can enter the bloodstream, triggering immune responses that may manifest as breakouts, redness, and irritation.
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Microbial Imbalance: People with acne often have fewer “good” gut bacteria and more “bad” bacteria, a condition called dysbiosis. This imbalance can disrupt the skin’s own microbiome and promote acne. There’s a correlation between a lack of certain good bacteria and an overgrowth of bad bacteria in people with acne.
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Nutrient Absorption: A healthy gut absorbs skin-supporting nutrients like zinc, vitamin A, and fatty acids more efficiently, helping to prevent and heal acne. Nutrient absorption is directly related to digestion, which is why we focuse on digestion-first supplements like GLOWTIME Digestive Enzymes and A.C.V. Clear Digestive Tincture.
With our Acne Lab Test, we have tested thousands of people with acne to identity patterns in deficiencies, infections, and more. We created GOOD SEEDS, which supports your gut’s microbiome, to directly address the most common patterns in those with acne.
Best Diet for Good Gut Health and Clear Skin
Your diet isn’t just fuel—it’s information. The foods you eat directly shape your gut microbiome, influence inflammation levels, and impact how your skin heals and functions. Here's how to build a gut-loving, skin-clearing plate:
1. Embrace Plant Diversity
A diverse gut = resilient, balanced skin.
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Aim for 30+ different plant foods per week—yes, variety matters!
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Rotate your greens: spinach, kale, arugula, and dandelion greens all feed different bacteria.
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Mix up your fiber sources: swap rice with quinoa, lentils, farro, or black beans.
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Add color: the pigments in carrots, purple cabbage, red bell peppers, and blueberries provide unique polyphenols that feed beneficial microbes.
2. Prioritize Fiber
Fiber fuels the production of short-chain fatty acids (SCFAs)—compounds that reduce inflammation and strengthen the gut lining. It also helps to keep your blood sugar levels stable, which is very beneficial for skin clarity.
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Include soluble fiber (like oats, flaxseeds, chia, apples) to feed good bacteria and soothe digestion.
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Get in insoluble fiber (found in whole grains, veggies, and skins of fruits) to support regular elimination and prevent toxin buildup.
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Bonus: SCFAs also help regulate the immune system, which reduces skin reactivity and breakouts.
3. Include Fermented Foods
These are natural probiotics that help repopulate the gut with beneficial microbes and crowd out acne-linked bacteria.
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Add a spoonful of sauerkraut or kimchi to meals for a tangy, probiotic-rich boost.
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Drink kefir or non-dairy yogurt (we love coconut yogurt!) with live cultures to support gut biodiversity.
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Try small servings of miso, tempeh, or kombucha (unsweetened) for functional flavor and gut balance.
4. Limit Processed Foods and Sugar
Refined carbs and added sugars can spike insulin, disrupt gut balance, and feed acne-promoting bacteria.
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Avoid ultra-processed snacks, especially those with hidden sugars (like granola bars or sweetened yogurts).
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Swap sugary beverages for herbal teas or lemon water.
Focus on whole, minimally processed ingredients—if it didn’t exist 100 years ago, your gut probably doesn’t love it.
If you’re craving a sweet treat that also supports your skin health, we created SKIN TREATS to provide you with your daily dose of skin-supporting antioxidants in a naturally flavored cranberry gummy.
5. Stay Hydrated
Hydration supports digestion, detox pathways, and skin barrier function.
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Drink at least half your body weight in ounces of water daily (more if you’re active or sweating).
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Incorporate water-rich foods like cucumber, watermelon, and celery.
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Add trace minerals or a pinch of sea salt to water for better cellular hydration.
You can also help your skin retain the water and hydration that you take in internally so that it looks plump and glowy. Supplementing with the ingredient Sea Buckthorn (found in GOOD SEEDS) can help.
Sea Buckthorn oil is deeply hydrating for the skin because it’s rich in skin-nourishing lipids, vitamins, and antioxidants—most notably omega-7 (palmitoleic acid), a rare fatty acid that helps reinforce the skin's natural moisture barrier.
6. Identify Food Sensitivities
Chronic breakouts may be linked to foods that cause low-grade inflammation or disrupted digestion.
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Common culprits include dairy, gluten, soy, and eggs—but it’s individual.
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Keep a food journal to track skin reactions or digestive symptoms after meals.
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Try a short-term elimination diet or work with a holistic practitioner to test and personalize your approach.
In our Root Causes of Acne webinar, we cover the most common digestive food triggers of acne so you can start experimenting to see what causes your personal breakouts. You can also dive into understanding your own unique biology with our Acne Lab Test, an at-home lab test that delivers a custom report and recommendations.
Supplements for Acne and Gut Health
When diet alone isn’t enough, certain supplements can help restore gut balance and support skin healing. Here are some key supplements to consider for gut health.
Probiotics
Probiotics replenish beneficial bacteria, modulate immune responses, and reduce inflammation linked to acne. Strains such as Lactobacillus acidophilus, Bifidobacterium bifidum, and Lactobacillus plantarum have demonstrated potential in improving acne severity by enhancing gut barrier function and reducing systemic inflammation.
We recommend shelf-stable spore-based probiotic supplements because the cultures are more stable to make it into your digestive tract. Make sure to store your probiotics properly (refrigerate if needed) based on the type you purchase so that the strains remain intact.
Prebiotics
Prebiotics like inulin and fructooligosaccharides (FOS) feed good bacteria and support a healthy microbiome. Foods rich in prebiotics include garlic, onions, leeks, asparagus, bananas, and oats.
You’ll find prebiotics in our GLOWTIME Digestive Enzymes supplement for this reason!
Zinc
Zinc supplementation (15-30 mg/day) supports immune function, reduces skin inflammation, and promotes wound healing. Zinc deficiency is common in individuals with acne and poor gut health18.
However, we do not recommend supplementing with Zinc outside of natural food source forms because taking too much zinc is an acne trigger. Here are some food options for getting Zinc.
Top Animal-Based Sources of Zinc
These contain zinc bound to proteins and are easily absorbed by the body:
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Oysters – The highest source (1 oyster = 5–10 mg zinc!)
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Beef (especially chuck roast or ground beef)
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Lamb
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Chicken (dark meat)
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Turkey
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Pork
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Shellfish (like crab and lobster)
Top Plant-Based Sources of Zinc
Plant foods contain zinc, but they also contain phytates, natural compounds that can inhibit zinc absorption. Still, with a varied diet, plant-based eaters can meet their needs.
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Pumpkin seeds (aka pepitas) — a key ingredient in GOOD SEEDS
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Hemp seeds
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Chia seeds
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Cashews
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Almonds
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Lentils
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Chickpeas
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Quinoa
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Tofu and tempeh
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Oats
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Whole wheat products
Omega-3 and Omega-7 Fatty Acids
Omega-3s from fish oil or algae reduce inflammation and strengthen the skin barrier. Clinical studies show omega-3 supplementation can decrease acne lesion counts and improve skin texture.
Less famous but just as impactful, omega-7s are powerful allies for both gut lining integrity and skin barrier repair. It’s especially beneficial for skin barrier health because it reinforces the skin’s lipid barrier, keeping moisture in and irritants out.
Digestive Enzymes
Digestive enzymes are naturally occurring proteins that help break down your food into absorbable nutrients. If you’re not breaking down your food properly, your body can’t access the vitamins, minerals, and amino acids it needs to heal skin, reduce inflammation, or balance hormones. That means even the cleanest, most acne-friendly diet can fall short if digestion is sluggish.
How Digestive Enzymes Support the Gut-Skin Axis:
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Improve Nutrient Absorption: Enzymes help you extract more zinc, vitamin A, omega fats, and amino acids from your food—critical nutrients for skin repair and hormonal balance.
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Reduce Bloating and Food Stagnation: Poor digestion causes food to sit in the gut longer, ferment, and promote dysbiosis (microbial imbalance). This can lead to systemic inflammation and skin flare-ups.
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Minimize Food-Triggered Breakouts: Enzymes can help you break down harder-to-digest foods (like dairy or gluten), which may reduce the chance of skin reactions.
GLOWTIME Digestive Enzymes were formulated specifically to support digestion in those with acne-prone skin, making them the ideal supplement to support both skin and gut health.
Best Time to Take Supplements for Maximum Benefit
If you’re going to start a new supplement routine to help with your gut health, here’s how to incorporate each into your routine.
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Probiotics: On an empty stomach, ideally first thing in the morning or 30 minutes before meals, to maximize bacterial survival through stomach acid.
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Prebiotics and Digestive Enzymes: With meals to reduce digestive discomfort. NOTE: GLOWTIME contains both Prebiotics and Digestive Enzymes in one, so it’s easy to get the digestion support you need.
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Zinc: Ideally get zinc in a food-based form. If supplementing, take with food to prevent stomach upset but avoid calcium-rich meals which impair absorption.
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Omega-3s/Omega-7s: With fat-containing meals to enhance absorption. NOTE: GOOD SEEDS was formulated specifically based on the lab results of those with acne. It contains Omega 7s and other microbiome-supporting ingredients.
Clear Skin Starts in the Gut
The gut-skin axis is a scientifically validated pathway linking digestive health to acne and overall skin condition. By adopting a gut-friendly diet rich in fiber and fermented foods, supporting your microbiome with targeted supplements, and embracing healthy lifestyle habits, you can reduce inflammation, balance your immune system, and promote lasting acne healing.
Clear, radiant skin is not just about what you put on your face—it’s about nurturing your gut from within. Because clear is more than skin deep.
SOURCES
Resolve Acne through Gut Healing: Strategies to Enhance Digestive Health https://gshospitals.in/resolve-acne-through-gut-healing.php Last accessed June 20, 2025
Understanding the Link Between Gut Health & Acne https://bodybio.com/blogs/blog/gut-health-acne Last accessed June 20, 2025
The Gut-Based Approach to Healing Your Acne https://www.rupahealth.com/post/the-gut-based-approach-to-healing-your-acne Last accessed June 20, 2025
Gut–Skin Axis: Current Knowledge of the Interrelationship between Microbial Dysbiosis and Skin Conditions https://pmc.ncbi.nlm.nih.gov/articles/PMC7916842/ Last accessed June 20, 2025
How the Gut Microbiome Influences Skin Health: Exploring the Gut-Skin Axis https://www.owlstonemedical.com/about/blog/2024/oct/01/how-the-gut-microbiome-influences-skin-health-exploring-the-gut-skin-axis/ Last accessed June 20, 2025
The gut-skin axis: a bi-directional, microbiota-driven relationship with therapeutic potential https://pmc.ncbi.nlm.nih.gov/articles/PMC7916842/ Last accessed June 20, 2025
The Gut-Skin Axis: Interaction of Gut Microbiome and Skin Diseases https://www.frontiersin.org/research-topics/57438/the-gut-skin-axis-interaction-of-gut-microbiome-and-skin-diseases/magazine Last accessed June 20, 2025
Gut microbe–skin axis on a chip for reproducing the inflammatory crosstalk† https://pubs.rsc.org/en/content/articlelanding/2025/lc/d4lc01010h/unauth Last accessed June 20, 2025
[Research progress in gut-skin axis and its association with traditional Chinese medicine theory] https://pubmed.ncbi.nlm.nih.gov/37802833/ Last accessed June 20, 2025
