Acne & gut health: How your diet may affect breakouts

Have you heard of the gut-skin axis? It’s an emerging area of research exploring how your digestive system and skin is connected through the immune system, inflammation pathways, and the gut microbiome.

Research shows that mild to moderate acne affects around 85% of teenagers and many adults.¹

While acne has multiple causes (including hormones, genetics, skincare, and environment), research suggests that gut health may also play a contributing role in skin inflammation and breakouts.

How gut health may influence acne

A poor diet, stress, and certain medications can influence the balance of bacteria in your gut microbiome. When this balance is disrupted (known as dysbiosis), it may contribute to increased inflammation in the body.

Imbalances in gut bacteria may also influence immune and hormonal signalling, potentially affecting sebum (oil) production and skin inflammation, contributing to further breakouts in some individuals. ²

The gut microbiome also plays a role in supporting the immune system, which is closely linked to skin inflammation. When this system is disrupted, the body may become more reactive to common triggers such as diet, stress, or environmental factors, potentially worsening existing skin conditions in some individuals.

Best foods for gut health & clearer skin

Supporting gut health through diet may help reduce inflammation and support overall skin health.

Fermented foods: Foods such as yogurt, kefir, sauerkraut, and kimchi contain beneficial bacteria known as probiotics. These beneficial bacteria help lower inflammation by reducing the growth of more harmful bacteria or pathogens. Chuckling Goat’s Kefir contains 95 detected live culture strains, contributing to microbiome diversity and balance.³
Fibre: Fibre helps feed beneficial gut bacteria and supports healthy digestion. Good sources include vegetables, fruits, wholegrains, legumes, and nuts and seeds. These feed beneficial bacteria, which help the body remove toxins through digestion and therefore support clearer skin. Chuckling Goat Complete Prebiotic provides 18 different types of fibre! Even if you consume a fibre-rich diet, this blend fills in the gaps of others you may be missing.
Anti-inflammatory foods: Foods rich in nutrients that support inflammation balance include oily fish (omega-3 fats), chia seeds, flaxseeds, eggs, and colourful fruit and veg.

Foods that may worsen gut health & acne

Some dietary patterns may contribute to inflammation or microbiome imbalance.

Highly processed foods: Ultra-processed foods often contain additives, preservatives, and low fibre content, which may negatively affect gut diversity and overall health. Check ingredient lists on packaging for additional preservatives, chemicals and additives.
Sugar and alcohol: High-glycaemic foods can increase blood sugar and insulin responses, contributing to hormonal fluctuations that make acne or breakouts worse over time. Alcohol may also impact gut bacteria balance and sleep quality, both of which can indirectly affect skin.⁴
Dairy foods: Research suggests dairy may be associated with acne in some people, due to hormonal content or individual sensitivity. Goat’s milk is often considered easier to digest for those sensitive to cow’s milk proteins, and may be an alternative for individuals dealing with skin issues.⁵⁶

Lifestyle factors that support gut & skin health

Diet is only one piece of the puzzle. Lifestyle also plays an important role:

Stress management (meditation, breathing exercises)
Regular physical activity
Quality sleep
Time in nature and relaxation
Gentle, natural skincare

The gut–skin axis is a promising area of research, suggesting that gut health may influence skin inflammation. However, acne is multifactorial, and diet is just one contributing factor, not a sole cause or cure.

A balanced, whole-food diet combined with healthy lifestyle habits may help support both gut and skin health over time.

For more tips on how to support your gut-skin health and achieve happy skin, check out these articles.

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8am to 8pm.

Acne & gut health: How your diet may affect breakouts

How gut health may influence acne

Best foods for gut health & clearer skin

Foods that may worsen gut health & acne

Lifestyle factors that support gut & skin health

References

Questions? Talk to a Nutritional Therapist on live chat!

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