The Gut-Skin Connection: How to Glow from the Inside Out
Hi friends!
Sam here from Dahlia Beauty Bar. One thing we always share with our clients is this: your skin is a reflection of what’s happening inside your body. It’s not just about what you put on your face (though we love a good serum). It’s about nourishing your whole self, especially your gut. Your digestion, inflammation levels, and nutrient absorption are all huge factors in how your skin behaves. Whether you're dealing with stubborn acne, feeling a little dull, or noticing signs of aging, I want to let you in on something that has helped so many of our guests, supporting your gut health for glowing skin.
What’s the Gut-Skin Connection?
Your gut and your skin are in constant communication. What happens in your gut directly impacts how your skin looks and feels. When your gut microbiome (your internal community of good bacteria) is healthy, your skin tends to be calmer, clearer, and more vibrant. When your gut is out of balance? Inflammation rises, nutrient absorption drops, and skin issues like breakouts, irritation, and premature aging can show up fast. As we get older, we naturally start producing less collagen and our digestion becomes a little less efficient. If your gut isn’t absorbing the nutrients your skin needs, like vitamins, minerals, antioxidants, and healthy fats than your skin can look dry, saggy, or tired sooner than you'd like. By strengthening your gut health, you can help your skin stay plump, smooth, and glowing.
Our Favorite Skin-Loving Foods and Teas
Our Clear Skin Tea is thoughtfully blended with skin-loving herbs to support gut health, reduce inflammation, and promote a natural glow from the inside out. Photo by Cassie Vandenk.
Here’s a simple list of foods and drinks we often recommend to help nourish your gut and skin naturally:
For Clearer, Calmer, and Brighter Skin
Fermented foods: sauerkraut, kimchi, miso, kefir
Prebiotic-rich foods: garlic, onions, leeks, asparagus, bananas
Antioxidant berries: blueberries, strawberries, raspberries
Green tea: calming, anti-inflammatory benefits
Chia seeds: fiber and omega-3s for hydration
Cruciferous veggies: kale, broccoli, Brussels sprouts, cabbage
Bone broth: collagen and amino acids
Avocados: hydrating healthy fats
Pumpkin seeds: rich in zinc for healing
Sweet potatoes: beta-carotene for renewal
Cucumber: hydration + silica for skin structure
Wild-caught salmon: omega-3s for smoothness
Herbal teas: dandelion root, calendula, nettle, peppermint for detoxification and anti-inflammatory support
A Few Extra Tips We Share with Our Guests
Start slow with fiber: If you’re adding in more veggies and seeds, build up gradually to avoid bloating.
Stay hydrated: Water is everything for healthy digestion and a healthy glow.
Support your mental health: Stress directly impacts your gut and skin. Don’t forget to breathe, rest, and protect your peace.
Probiotics and prebiotics: You can support your gut flora with probiotic supplements or naturally through food.
Eat Mindfully for Better Digestion: One of the simplest ways to support both your gut and your skin? Slow down and be intentional at mealtimes.
Chew your food thoroughly, savor each bite, and try to avoid distractions like your phone or TV while eating. Digestion starts in the mouth, and being present while you eat helps your body better absorb all those amazing skin-supporting nutrients. Little habits like these truly add up and can make a huge difference in how your skin looks and feels!
p.s. This topic is what today’s podcast episode is all about! If you want to dive deeper into how your gut and skin are connected, plus hear some of our personal favorite foods, tips, and tea rituals for healthy, glowing skin. Be sure to give us a follow and listen to today’s episode of Glowing & Grounded on Spotify! We’re chatting all about the little everyday habits that help you glow from the inside out. You won’t want to miss it!
Download our Skin Loving Grocery Shopping List here.
