How gut health is key to clear skin

Alison Tehan Nutrition / anxiety  / How gut health is key to clear skin

How gut health is key to clear skin

When it comes to beautiful skin its easy to focus on beauty from the outside in when its just as important to focus on beauty from the inside out. Your skin is not just a layer, its an organ and is an amazing indicator of what is going on inside your body – specifically your gut health.

A lot of skin conditions from acne, dry skin to redness are a manifestation of our body’s internal needs, particularly nutritional ones. If our body is not getting the nutrients it needs or digesting food properly due to poor gut health, our skin wont receive the support it needs. Also if we are not detoxifying properly the skin will suffer. This can affect skin elasticity and collagen production resulting in a dull skin tone.

So investing in gut health is so important when it comes to how we look on the outside. The health of your skin can be a reflection of your overall diet. Eating real food not only gives the benefits of increased energy levels and optimal gut health, but also benefits your skin as well.

Here is my list of some of the best beauty foods for radiant and glowing skin:


Protein is one key nutrient for beautiful skin. Your skin is made up of the building blocks of protein, so it’s important to include it in your diet to maintain healthy skin.

As a general rule you should consume protein with each meal.  The best sources are from wholefoods rather than powders and these include lean meats, fish, nuts, seeds and legumes.

Collagen gives strength and structure to the skin and is also made from protein. As we age collagen breaks down, which may lead to saggy, dehydrated skin and deeper wrinkles. Including enough protein in the diet supports your collagen levels and therefore makes your skin firmer.

Omega 3 fatty acids

Omega 3 fatty acids are anti-inflammatory which is helpful for skin and may lead to a visible reduction in inflammatory skins conditions like acne and psoriasis. Fish is high in omega-3 fats and the best sources include salmon, tuna, anchovies and sardines. If you don’t eat fish try some chia seeds or ground flaxseed which are also high in essential omega 3 fats.


Berries are loaded with antioxidants and are an excellent source of vitamin C. Vitamin C also aids to build collagen and helps to prevent its breakdown supporting your skin’s elasticity and appearance. Berries have high antioxidant activities that can slow the ageing process by preventing oxidation. They’re also high in fibre, which is important for gut health.


Nuts are such a great source of good fats and protein and in particular almonds, walnuts and macadamia nuts are rich in Vitamin E that is the most important antioxidant for the skin and protects against age spots. Walnuts are high in good fats that is important for keeping the skin moist and supple

Green Veggies

There are so many reasons to eat your greens. They are rich in nutrients and antioxidants that reduce inflammation and nourish your body with vitamins that promote dewy skin and protect it from UV sun damage.

Cruciferous vegetables like broccoli and cauliflower are high in sulfur that helps the synthesis of glutathione, one of the most important antioxidants in the body. High levels of glutathione in the body can prevent damage caused by free radicals, which can be the major cause of skin ageing.


The avocado is such a great fruit packed full of goodness

Avocado is a dense source of vitamin E and C. Vitamin E is a powerful antioxidant that helps protect our cell membranes (the outermost layer or barrier of our cells) and therefore, helps smooth the texture of our skin and reduce wrinkles. Vitamin E protects your skin from ultraviolet light.

Stay hydrated

Hydration is so important for your skin to remain plump and for preventing those fine lines, particularly after a big night out with not enough H2O.

If your skin is not getting the sufficient amount of water, the lack of hydration will turn your skin dry, tight and flaky.



Photo by Noah Buscher