Did you know that over 85% of people between the ages of 12 and 24 experience at least minor acne? And for many of us, those breakouts continue well into adulthood. While high-quality topical skincare is essential (I personally use AMPERNA® products every day and recommend them in my 1:1 coaching protocols and best-selling guides), lasting results often require a deeper look.
While this article explores gut health in depth, supporting the skin’s barrier directly through topical care remains a critical piece of the puzzle. And as North America and Australia’s leading acne-focused Registered Holistic Nutritionist, I’ve seen first-hand how powerful gut health is when it comes to achieving truly radiant skin—from the inside out. Let’s talk about it.
Understanding the Gut-Skin Connection: the Answer to Clear Skin
Your gut and your skin are in constant conversation through the gut-skin axis. This pathway links your digestive health to your skin's appearance and resilience. When your gut is inflamed, weak, or out of balance (a state known as “dysbiosis”), it can trigger systemic inflammation, which often shows up on your skin as acne, redness, or irritation.
If we break it down in simple terms, acne really is an inflammation issue.
So when we have inflammation in the gut, this often shows up on our skin - especially if we are acne prone or skin sensitive.
In fact, a 2021 review published in the journal Microorganisms confirmed that people with acne often have a less diverse gut microbiome and increased intestinal permeability, commonly referred to as "leaky gut" [1]. Are we surprised? Nope - checks out!
What Does Gut Imbalance Look Like?
If you experience:
- Persistent bloating, constipation or loose bowel movements
- Food sensitivities
- Skin that flares up around your cycle (yup, hormonal acne is connected to gut health!)
- Brain fog or fatigue
...these could be signs your gut needs a little TLC.
Holistic Skincare Starts with What You Eat (and Absorb!)
Here are my go-to gut-loving tips to support your skin from the inside out:
1. Feed Your Microbiome with Prebiotic & Probiotic Foods
Think of your gut like a garden. It needs the right fertilizer (prebiotics) and diverse seeds (probiotics) to flourish. Add in a small amount of fermented foods like a spoonful of sauerkraut daily, ½ cup coconut milk kefir in your smoothie or try coconut milk yogurt. For prebiotics, look for foods like asparagus, garlic, and leeks as well as bananas, oats, cacao and dandelion tea.
Fun fact: Studies have shown that certain strains of probiotics, like Lactobacillus rhamnosus, can reduce acne severity by modulating systemic inflammation [2].
Try this recipe: to support gut health and clear skin
Prebiotic + Probiotic Yogurt Bowl
½ cup plain (unsweetened) coconut yogurt, like Coyo
2 tbsp vegan protein powder, like Amazonia Raw Protein Isolate Vanilla
1 sliced banana
1 tbsp cacao nibs
1 tbsp ground flax seeds
Method: Mix the yogurt with the protein powder and a splash of water to blend into a creamy base. Add the banana, cacao nibs and flax seeds for a gut-loving breakie!
2. Support Your Skin Barrier with Zinc and Omega-3s
These nutrients are acne-fighting powerhouses. Zinc helps reduce sebum production and fights bacteria, while omega-3 fatty acids are anti-inflammatory heroes.
A randomized controlled trial found that participants who supplemented with omega-3s saw a significant reduction in acne lesions after just 10 weeks [3].
Try this recipe: to get your glow back!
Mediterranean Sardine Pasta
1 package organic spaghetti (or gluten free alt)
Extra virgin olive oil
1 large handful cherry tomatoes
1 small jar organic tomato-based pasta sauce
3 garlic cloves, minced
1 can of wild-caught sardines, rinsed and drained
The zest of 1 lemon
1 handful finely chopped parsley
1 handful grated pecorino romano cheese (acne safe)
Sea salt and black pepper
Method: Cook the pasta. In a large pan, add the olive oil and tomatoes and cook until blistered. Add the garlic, break the sardines into chunks (yes, you can eat the bones!) more olive oil and tomato sauce. Add a scoop of pasta water to thin and let this simmer. Once cooked, drain the pasta and mix the pasta into the sauce. Top with pecorino, parsley, grated lemon, sea salt and black pepper. Chefs kiss!
3. Ditch the Sugar (Your Skin Will Thank You)
High-glycemic diets spike insulin and androgens - hormones closely linked to acne. Blood sugar swings also mess with your cortisol levels (aka stress hormone), which further inflames the skin.
Pro tip: Swap sugary treats for organic dark chocolate (like Pana), berries, or a matcha latte with unsweetened soy milk and raw honey (like Bonsoy) for skin-loving antioxidants.
4. Slow Down to Digest
Digestion starts in the brain. If you're constantly eating on the go or in a stressed state, you're not breaking down your food properly or activating digestive processes to break down your food. This leads to fermentation in the gut and, yep, more inflammation.
Try this: simple rituals like taking a few deep breaths before meals, chewing slowly, and eating in a relaxed environment can do wonders for both gut and skin.
So…what about skincare?
These gut-supporting nutrients & habits can work synergistically with topical solutions for amplified results. Alongside incorporating nutrient-packed recipes and healthy lifestyle tips, I love using quality skincare to keep my skin clear. A favourite of mine is AMPERNA®’s DS Soothing Serum, which combines Zinc PCA and probiotic derivatives, to help balance and calm the skin barrier from the outside in.
Why Quality Skincare is Crucial
Gut inflammation impacts your skin which majorly impacts your skin’s natural barrier function, meaning that topical support will be just as important to getting that glow back. A holistic, rounded approach is where your skin truly can thrive - and this is where AMPERNA®’s award-winning formulations come into play.
I love working with skincare that supports the skin microbiome rather than stripping it. AMPERNA®’s acne-safe, non-toxic formulations are a beautiful example of topical products that align with internal healing. Each product is designed to calm inflammation and strengthen your natural skin barrier function.
My go-to AMPERNA® products for an acne flare up are:
- AMPERNA® Cleanser (double cleanse in PM)
- AMPERNA® SOS Spray
- AMPERNA® DS Soothing Serum
- AMPERNA® Hydrate (Moisturizer)
Just like zinc and omega-3s help calm internal inflammation, AMPERNA®’s DS Soothing Serum uses Zinc PCA and probiotic derivatives to calm and rebalance skin topically.
I love how these products use a combination of copper gluconate to accelerate skin healing, support collagen production and provide antimicrobial benefits, alongside zinc gluconate which helps to regulate sebum production and support wound healing.
The star of the show in AMPERNA®’s products truly is the lactococcus ferment lysate, which is a bio-fermented extract that helps to rebalance your skin microbiome, improves skin barrier function and calms topical inflammation. Research shows that these probiotic lysates can significantly enhance skin barrier integrity and hydration levels [4].
This means your skin not only holds onto moisture better but also becomes less reactive and more resilient over time - a win for anyone dealing with sensitivity, redness, or dryness.
Final Thoughts: Your Skin is a Messenger
Acne doesn’t mean you are “broken”. It’s a signal from the body telling us that something is not quite right. And when you learn to decode it through the lens of holistic health, everything changes. By nurturing your gut, calming inflammation, and supporting your nervous system, you create the internal environment for clear, glowing skin.
Remember, healing isn’t linear. But with the right support (and a little consistency and patience), your skin can thrive.
Ready to care for your skin from both the inside and out? Discover AMPERNA®’s soothing, microbiome-friendly skincare.
Written by Sisley - The Acne Nutritionist, North America & Australia’s leading acne-focused Registered Holistic Nutritionist. For more skin-healing resources, follow @theacnenutritionist or visit theacnenutritionist.com.
References:
- Salem, I. et al. (2018). The gut microbiome as a major regulator of the gut-skin axis. Microorganisms, 6(2), 52. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7917312/]
- Fabbrocini, G. et al. (2016). Probiotic supplementation in acne: a promising path. Dermatologic Therapy, 29(5), 377–382. [https://pubmed.ncbi.nlm.nih.gov/25186771/]
- Jung, J.Y. et al. (2014). Effect of omega-3 fatty acids supplementation in the treatment of acne vulgaris: a randomised, double-blind, controlled trial. Acta Dermato-Venereologica, 94(5), 521-525. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3543297/]
- Kim, M., Jung, S.Y., Lee, J.H., & Lee, J.Y. (2023). Effect of a probiotic ferment lysate-containing lotion on skin barrier and redness in subjects with dry and sensitive skin: A randomized, double-blind, placebo-controlled study. Annals of Dermatology, 35(5), 396–405. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10539462/
