When we talk about skincare, many people first think of creams, serums, and topical applications. But more and more scientific studies show that skin health begins on the inside—specifically, in the gut. The so-called gut microbiome plays a crucial role in our overall health, our immune system, and, of course, the appearance of our skin. This article comprehensively explores how the gut microbiome interacts with the skin, why this connection is so important, and what practical steps you can take to bring both your gut and your skin into balance.
What is the gut microbiome?
The gut microbiome refers to the totality of all microorganisms that colonize our intestines. This includes bacteria, viruses, fungi, and other microbes. A healthy gut is home to up to 100 trillion microorganisms—a number that far exceeds the number of cells in our body. These microorganisms influence not only our digestion, but also our hormone balance, our immune system, and—as current research shows—our skin health.
The gut-skin axis: scientific basis
The so-called "gut-skin axis" describes the bidirectional communication between the gut and skin. This connection occurs through various mechanisms:
-
Immune system: Approximately 70% of our immune system is located in the gut. An unbalanced microbiome can promote inflammation, which manifests on the skin.
-
Neurotransmitters: The intestine produces numerous messenger substances such as serotonin, which influence the nervous system and the skin barrier.
-
Metabolic products: Short-chain fatty acids such as butyrate, which are produced by certain intestinal bacteria, have an anti-inflammatory effect and strengthen the skin barrier.
These processes show that a disturbed intestinal flora – also called dysbiosis – can lead to skin problems, such as impure skin, acne, neurodermatitis or rosacea.
Skin diseases and intestinal health: The connection in detail
Acne and gut microbiome
Many people with acne also have digestive problems, food intolerances, or signs of dysbiosis. Studies show that an imbalance in the intestinal flora affects sebum production, hormonal balance, and inflammatory processes—all factors that contribute to the development of acne.
Rosacea: Inflammation caused by intestinal dysbiosis
Rosacea is a chronic inflammatory skin disease often associated with a disrupted microbiome in the small intestine (SIBO – Small Intestinal Bacterial Overgrowth). Targeted treatment of the intestine can significantly alleviate symptoms.
Neurodermatitis and allergies
Reduced gut microbiome diversity has been observed in people with atopic dermatitis (eczema). This means fewer different beneficial bacteria are present. A diverse microbiome supports tolerance to environmental factors and reduces the risk of allergies.
Psoriasis and intestinal permeability
Psoriasis is also associated with increased permeability of the intestinal wall—the so-called "leaky gut syndrome." In this condition, incompletely digested food components and toxins enter the bloodstream and promote systemic inflammation.
How to strengthen your microbiome – and your skin with
The good news: You can positively influence your gut microbiome through targeted measures – and thus also improve your skin health. Here are some effective approaches that are scientifically proven:
Nutrition as the key to gut-skin balance
A high-fiber, plant-based diet with plenty of vegetables, legumes, whole grains, fermented foods (such as sauerkraut, kimchi, yogurt, kefir), and healthy fats (e.g., omega-3 fatty acids) promotes the growth of beneficial gut bacteria. Reduce highly processed foods, sugar, and alcohol—they promote the growth of harmful bacteria and yeast.
Use probiotics and prebiotics in a targeted manner
Probiotics are live microorganisms that support the balance of intestinal flora. Strains such as Lactobacillus rhamnosus GG , Lactobacillus paracasei , and Bifidobacterium longum are particularly helpful for skin problems .
Prebiotics are indigestible fiber that serves as food for these beneficial bacteria. Chicory, Jerusalem artichokes, onions, and garlic are natural prebiotics.
Colon cleansing and intestinal rehabilitation for severe symptoms
In some cases, targeted intestinal cleansing is beneficial—especially in cases of chronic skin problems, digestive disorders, or after prolonged antibiotic therapy. This can be done under medical supervision through elimination diets, antifungal medications, targeted probiotic supplementation, and liver detoxification.
Stress reduction and sleep optimization
Chronic stress negatively affects the intestinal flora and promotes inflammation. Relaxation methods such as meditation, breathing exercises, yoga, and sufficient sleep help calm the autonomic nervous system—which, in turn, has a positive effect on the intestines and skin.
Exercise for the intestines and skin
Regular physical activity increases bowel motility, improves skin circulation, and supports detoxification. Moderate endurance exercise such as jogging, swimming, or cycling is often sufficient.
The influence of hormonal fluctuations on the intestines and skin
Women, in particular, are familiar with this phenomenon: Before their period, their skin suddenly blooms, and hormonal changes during pregnancy or menopause trigger skin irritations. These fluctuations not only directly affect the sebaceous glands, but also the composition of the microbiome. A hormone-friendly diet and targeted micronutrient intake—especially zinc, omega-3, B vitamins, and magnesium—can have a balancing effect.
Microbiome-friendly skincare
While internal care is crucial, external care should also be tailored to the microbiome. Microbiome-friendly cosmetic products avoid harsh surfactants, synthetic fragrances, and alcohol. Instead, they contain prebiotic ingredients such as inulin, mild plant extracts, or postbiotic ferment products.
Conclusion: The skin is a mirror of the intestine
If you want beautiful, healthy skin in the long term, you should not only pay attention to external care, but also focus on gut health. The gut microbiome is a key organ directly linked to skin conditions such as acne, rosacea, atopic dermatitis, and psoriasis. With a gut-friendly diet, the targeted use of probiotics and prebiotics, and a low-stress lifestyle, you can restore balance within – and this will be visibly reflected in your skin.
