Eat your skin care: Six foods for a 'calmer, brighter' complexion and a 'natural glow'

The London Dermatology Centre notes that "what you eat may be showing up on your skin, quite literally".

"Think of your skin as a reflection of your internal environment. A well-balanced, nutrient-rich diet can promote clearer, calmer, more radiant skin, while excess sugar, processed foods, and dairy might be doing the opposite. Even your gut microbiome, the bacteria living in your digestive system, plays a surprisingly powerful role in determining how your skin behaves," the experts add.

Dietitian Karine Patel agrees that the gut–skin connection is more important than you might realise.

She told GB News: "Everyone tends to naturally think that glowing skin is down to what we put on our face, rather than what's actually going on in our gut. The two are linked by the gut–skin axis, a communication network connecting the immune, digestive, and hormonal systems."

The expert explained that when your gut microbiome is steady, it supports hormone balance, immune regulation, and nutrient absorption. On the other hand, when it's triggered by ultra-processed foods, stress, and poor nutrient intake, inflammation increases, and you can often see it through your skin through increased oil production and sensitivity.

Poor gut health can also rocket inflammation, causing issues such as rosacea, eczema, acne, and premature ageing. It can also hijack your hormone cycle, affecting everything from hydration to breakouts.

The nutrition specialist shared six foods that "feed your skin and gut". Expect reduced breakouts, lasting hydration, better nutrient absorption, and "calmer, brighter skin".

Oily Fish

"Oily fish like salmon, mackerel, and sardines are full of omega-3 fatty acids, making them the ultimate inflammation-fighters.

"Omega-3s help build the skin's barriers, soothe irritation, and reduce redness. They also support a healthy gut lining, stopping toxins from entering the bloodstream, which could trigger skin flare-ups and inflammation.

"Research shows that omega-3s also control the immune response and lower inflammation molecules linked to dryness and acne."

How should I eat it?

"Add salmon to leafy green salads with citrus dressing for a boost of skin-loving nutrients."

Colourful berries

"Blackberries, raspberries and blueberries are high in antioxidants that shield skin cells from free-radical damage.

"Berries assist in reducing oxidative stress both in your skin and gut. They also feed good bacteria in your gut from prebiotic fibres.

"Polyphenols found in berries have been known to improve the skin's ability to defend against environmental changes and enhance gut microbiota."

How should I eat it?

"Add a handful of mixed berries to your morning oats and a drizzle of kefir for probiotic punch."

Fermented foods

"The live bacteria that support a healthy gut microbiome are found in fermented foods like kefir, sauerkraut, and kimchi, as they are extremely high in probiotics.

"If you eat fermented food often, it can help balance your gut bacteria, which can then improve your skin's natural glow and soothe inflammation.

"These can also strengthen the gut barrier and have been linked in studies to boost skin hydration and lower sensitivity."

How should I eat it?

"Adding a spoonful of kimchi to your stir-fry or making a kefir smoothie for breakfast with berries for added nutrition."

Leafy greens

"Packed with chlorophyll, folate, and vitamin C, leafy greens like kale, spinach, and Swiss chard support collagen processes and skin repair.

"While folate helps cell renewal, vitamin C is the main source for antioxidants and collagen boosting. When you then add chlorophyll, it assists in detoxifying the body and balancing the gut environment.

"These three nutrients play an important role in maintaining a healthy gut microbiome and supporting the body's natural antioxidant defences, key for glowing, smooth skin."

How should I eat it?

"Serve kale with olive oil and garlic as a side dish, or add kale to your smoothie."

Nuts and seeds

"Nuts and seeds like pumpkin, flax, chia, and almonds are full of nutrients that are perfect for skin regeneration and gut lining health – even just a handful contains zinc, vitamin E, and healthy fats.

"Vitamin E protects the skin from oxidative damage and keeps it soft. Zinc helps with tissue repair and can calm acne severity.

"And research shows that omega-3-rich seeds like chia and flax help nourish good gut bacteria as well as reduce inflammation in the skin."

How should I eat it?

"Sprinkle a pinch of pumpkin seeds over salads or enjoy a chia overnight oat bowl topped with almonds."

Fibre-rich wholegrains

"One of the most overlooked tools for great skin is fibre, found in quinoa, brown rice, and oats.

"Fibre feeds the good bacteria in your gut, helping to keep the microbiome balanced. When digestion runs steadily, it's less likely to show signs of inflammation and stress.

"Wholegrains keep blood sugar levels stabilised, reducing hormone spikes that can lead to irritation and breakouts."

How should I eat it?

"Instead of white rice, swap it for quinoa and swap out your usual breakfast for overnight oats or porridge."

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