Acne can be relentless, and if you’ve tried all the topicals, cut the dairy, and double-checked every ingredient label but your breakouts still won’t budge, it’s time to look deeper. Like, gut-deep.
Science now confirms what we’ve seen in real life for years: the gut-skin connection is real, and healing your gut is one of the most powerful (and overlooked) ways to clear your skin from the inside out.
In this guide, we’re breaking it all down: what gut healing actually means, why it’s essential for clear skin, the lifestyle shifts that make a difference, the best gut-supporting supplements (hi, MINDBODYSKIN), and the exact protocol to start healing today. All backed by research, all explained in plain English. Let’s get into it.
The Gut-Skin Connection: Why Gut Health Matters for Acne
The gut-skin axis is the communication network between your digestive system and your skin. When your gut is healthy, it supports balanced inflammation, hormone regulation, and immune function—all crucial for clear skin. But when your gut is out of balance, it can send inflammatory and hormonal signals that trigger breakouts, redness, and irritation.
How Gut Health Influences Acne
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Inflammation: An imbalanced gut microbiome can increase systemic inflammation, which is a root cause of acne.
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Hormone Regulation: Gut bacteria help metabolize hormones. Dysbiosis (gut imbalance) can lead to hormonal fluctuations that worsen acne
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Leaky Gut: A damaged gut lining allows toxins to enter the bloodstream, triggering immune responses that manifest as skin issues like acne, eczema, and rosacea.
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Nutrient Absorption: Poor digestion reduces absorption of skin-essential nutrients, leading to dullness and impaired healing.
Signs Your Gut May Be Affecting Your Skin
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Persistent acne despite topical treatments
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Bloating, gas, or irregular bowel movements
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Chronic inflammation or skin redness
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Food sensitivities, especially to dairy, gluten, or processed foods
The Ultimate Gut Healing Protocol to Transform Your Skin
Healing your gut doesn’t require a complete life overhaul. Start with targeted, sustainable changes that support both digestive and skin health.
1. Adopt a Gut-Healing Diet
Eat More Of:
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Prebiotic-rich foods: Garlic, onions, leeks, asparagus, bananas
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Fermented foods: Sauerkraut, kimchi, kefir, coconut yogurt, miso
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Fiber-rich plant foods: Fruits, vegetables, legumes, beans, nuts, seeds, whole grains
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Healthy fats: Avocado, olive oil, nuts, seeds
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Lean proteins: Fish, poultry, beans, lentils
Avoid or Limit:
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Processed foods, refined sugars, and unhealthy fats
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Dairy and gluten (if sensitive)
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Alcohol and artificial sweeteners
A whole-foods, plant-forward diet feeds beneficial gut bacteria, reduces inflammation, and provides the nutrients your skin needs to heal and glow.
2. Stay Hydrated
Water is essential for digestion, nutrient absorption, and detoxification. Aim for at least 8–10 glasses of water daily, and increase intake during hot weather or exercise.
Internal Hydration Strategies
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Drink Plenty of Water: Aim for at least 8–10 glasses of water daily, and increase intake during hot weather or exercise.
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Eat Water-Rich Foods: Include fruits and vegetables like cucumbers, watermelon, and leafy greens, which provide hydration and antioxidants.
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Support the Skin Barrier: Consuming healthy fats (like omega-3s and omega-7s) helps fortify the skin’s lipid barrier, reducing water loss and improving moisture retention.
Incorporating Sea Buckthorn Oil into your daily routine—alongside a hydrating diet and plenty of water—can help you achieve plumper, more radiant skin from the inside out. GOOD SEEDS is our gut and skin softgel that features Sea Buckthorn, making it easy to get into your routine daily.
3. Practice Mindful Eating
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Eat slowly and chew thoroughly.
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Avoid distractions while eating.
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Listen to your body’s hunger and fullness cues.
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Start each meal with a ritual like A.C.V. Clear, a digestive tincture that helps your body start making digestive enzymes and keep your blood sugar stable.
Mindful eating supports better digestion and helps prevent overeating, bloating, and indigestion.
4. Manage Stress
Chronic stress disrupts gut bacteria, increases inflammation, and worsens acne. Incorporate stress-reduction techniques such as:
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Meditation and deep breathing
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Yoga or gentle exercise
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Time in nature or creative hobbies
We included 5-HTP in MINDBODYSKIN® to help you manage stress levels, in addition to other ingredients that help support clear skin. 5-HTP is a naturally occurring compound involved in the production of serotonin, a neurotransmitter that plays a key role in regulating mood and sleep.
5. Prioritize Sleep
Quality sleep is essential for gut repair, hormone balance, and skin regeneration. Aim for 7–8 hours of restful sleep each night!
Our PILLOWTIME-Mag Beauty Sleep supplement can help. With 3mg of Melatonin, Magnesium, L-Theanine, and GABA, it’s the perfect nighttime drink to wind down with for restorative sleep
(and glowing skin).
6. Move Your Body
Regular exercise supports healthy digestion, reduces inflammation, and boosts mood—all of which benefit your gut and skin.
Best Gut Health Supplements That Transform Your Skin
Supplements can accelerate gut healing and provide targeted support for clearer skin. These are the supplements that research and experts recommend for gut health
Probiotics
Probiotics are live beneficial bacteria that help restore balance to the gut microbiome. By increasing populations of healthy bacteria, they can reduce inflammation, support immune function, and have been shown to positively impact acne management by modulating the gut microbiota and reducing skin inflammation.
We recommend a spore-based probiotic that remains shelf-stable until you use it.
Prebiotics
Prebiotics are non-digestible fibers that feed beneficial gut bacteria, helping them thrive. They increase the production of anti-inflammatory compounds and enhance microbial diversity, which is linked to improved gut and skin health.
We included prebiotics in our GLOWTIME Digestive Enzymes, so it’s a multitasking digestive superstar.
Fiber
Fiber keeps things moving (literally), feeds the good bacteria in your gut, and helps lower inflammation—all of which are major players in preventing breakouts. Plus, fiber supports your body’s natural detox pathways, so excess hormones and toxins don’t get reabsorbed and show up on your skin.
Whole, plant-based foods are the best way to get your fiber in (think: chia seeds, lentils, berries), but if hitting your fiber goals feels tough, a gentle supplement like acacia fiber or psyllium husk can help fill the gap.
Digestive Enzymes
Digestive Enzymes break down the food you eat so your body can actually absorb the nutrients—especially the ones your skin needs to repair, glow, and stay breakout-free. If you’re dealing with bloating, sluggish digestion, or feel like your meals just aren’t “sitting right,” enzymes can give your system the support it needs to process food efficiently and keep your skin barrier thriving from the inside out.
Our GLOWTIME Digestive Enzymes supplement is specifically formulated for those who want clear, glowing skin. The unique Enzyme blend helps you break down and absorb food, helping prevent bloating and discomfort.
Lifestyle Changes to Enhance Digestive Health
Beyond diet and supplements, these lifestyle strategies are essential for a healthy gut and clear skin:
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Start your meal with a digestive tincture like ACV Clear: Stimulates natural digestive enzymes.
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Chew food thoroughly: Aids digestion and nutrient absorption.
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Avoid overeating: Large meals can stress the digestive system.
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Limit trigger foods: Identify and reduce foods that cause digestive distress.
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Get regular movement: Even light activity after meals can aid digestion!
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Prioritize rest and recovery: Allow your body time to heal and regenerate.
Clearer Skin Starts in the Gut
The science is clear: the pathway to acne-free, radiant skin begins in your gut. By nourishing your digestive system with the right foods, lifestyle habits, and targeted supplements, you can reduce inflammation, balance hormones, and support your skin’s natural healing process. The best gut health supplements that transform your skin and the ultimate gut healing protocol to transform your skin are not just trends—they’re science-backed strategies for lasting results.
SOURCES
Untangling gut dysbiosis in acne vulgaris: insights and potential interventions https://gut.bmj.com/content/73/Suppl_2/A207 Last Accessed June 23, 2025
Clear Up Your Acne by Healing Your Gut https://www.maxhealthcare.in/blogs/clear-acne-healing-your-gut-tips-improve-your-digestive-health Last Accessed June 23, 2025
Improving your gut health improves all aspects of your health, including your mood https://www.uchealth.org/today/improving-gut-health-improves-all-aspects-of-your-health/ Las Accessed June 23, 2025
