Clear Skin Starts Within: How Your Gut Health Impacts Your Glow
Having 4 daughters in my home we talk A LOT about healthy skin! There are certain times of the month especially when a few girls are more emotional than others because breakouts are happening! Hormonal skin changes are common in young teens and with time usually regulate themselves, but we are no strangers to trying a “new nighttime routine” or buy more “pimple patches” in search of smooth healthy skin.
My girls (and maybe every girl in the world) wants dewy, flawless skin and so one of the things I am trying to teach them is that your skin health can be a reflection of your gut health!
Bad bacteria in the gut can contribute to various skin problems, including acne, rosacea, premature aging, dull skin, and especially those annoying, unnecessary pimples (in the worst spot). When your food has no nutrients or vitamins to feed and fortify your skin, it gets weak. Research shows that gut inflammation can lead to skin inflammation, and individuals with a healthier gut microbiota often have a more moisturized, hydrated, and resilient skin barrier.
Guess what? The skin also has its own skin microbiome!
Now, there are actually many other microbiomes in your body, like: nasal microbiome, vaginal microbiome, and lung microbiome.
However, the gut, skin, and oral microbiomes are the most well studied and have the biggest impact on overall health! I love learning about what makes each of these thrive! But before we dive in to the details of your skin microbes there are a few differences to note!
Skin Microbiome vs. Gut Microbiome vs. Oral Microbiome
• Gut Microbiome: Found in the digestive tract, primarily the colon, it consists mostly of bacteria (such as Bacteroides and Firmicutes) that help digest food, produce essential nutrients, support the immune system, and regulate metabolism. The gut microbiome is influenced by diet and all the food choices you make, along with antibiotic use, and overall lifestyle.
• Skin Microbiome- Lives on the surface of the skin and includes bacteria, fungi, and viruses (like Staphylococcus and Cutibacterium). It acts as a protective barrier against pathogens, regulates inflammation, and maintains skin hydration. The skin microbiome is influenced by hygiene, skincare products, and environmental factors like pollution.
• Oral Microbiome-Needs just as much attention as the other microbiome and is found in the teeth, gums, and tongue, and saliva. It helps with digestion too and gum disease. Surprisingly, it even can impact your gut health since swallowed bacteria can enter the digestive tract!
This post is to focus on SKIN health so let’s dive in!
The same way mouthwashes and junk food can wipe out beneficial oral bacteria, over-cleansing with antibacterial soaps can similarly disrupt your skin microbiome. I stay away from Anti-bacterial soaps and just wash for the full 30-45 seconds and scrub with regular soap and water! By washing well and avoiding too many hand sanitizers we can keep our skin STRONG. How do you know if your skin is weak?
Symptoms of a Weak Skin Microbiome
Acne
Eczema
Psoriasis
Increased sun damage
Hyperpigmentation
Excessively dry or oily skin
To maintain a strong skin barrier, hydration is key! A balanced skin microbiome appears smooth, radiant, and youthful. However, most skincare products claiming to contain probiotics only include one or two strains—when in reality, a diverse range of living bacteria is essential.
The Gut-Skin Connection: True Beauty Starts From Within
Even with separate microbiomes in your gut, skin, and mouth, your gut microbiome plays the most critical role in overall health. If your gut is weak, your other microbiomes won’t function optimally.
Key Habits for Radiant Skin
Maintain a Healthy Gut – A strong gut means happy skin!
Stay Hydrated – Start your day with 12-24 oz of lemon water on an empty stomach and drink 50-70 oz throughout the day. Want an electrolyte boost? Add a pinch of pink Himalayan salt!
Get Enough Sleep – Aim for 7-9 hours of quality sleep. Wind down with a hot bath, meditation, or reading.
Eat the Rainbow – A diverse diet supports gut and skin health!
The Best Foods for Healthy Skin
What you eat can significantly impact your skin’s health! Some of the best foods for a radiant complexion include:
Avocados – Rich in healthy fats and Vitamin E for hydration and elasticity.
Fatty fish (salmon, mackerel, sardines) – Packed with omega-3s to reduce inflammation. Berries – High in antioxidants to fight free radicals and skin aging.
Carrots – Loaded with beta-carotene to support a healthy glow.
Leafy greens (spinach, kale, Swiss chard) – Full of vitamins that boost collagen production. Nuts & seeds (walnuts, sunflower seeds, almonds) – Provide essential fatty acids and minerals for skin repair.
Sweet potatoes – Another great source of beta-carotene for skin radiance.
Dark chocolate (70% cacao or higher) – Contains flavonoids that improve circulation and hydration.
The Best Skincare for a Flourishing Microbiome
One of my absolute favorite, all-natural skincare products is Motherline Skincare. The Motherline Balm is packed with naturally occurring probiotics and polyphenols, helping to lock in moisture and support a healthy skin barrier. Now some may say that I am biased because one of my best friends literally dreamed up this “food for your skin”, but I have spent thousands of dollars on the next, latest, and greatest skin care and I can honestly tell you that nothing compares to this. This is the genuine desire of my heart to make your skin glowing and strong and flawless and this amazing Balm and Liquid Gold will take you there.
Why I Love Motherline Skincare
Motherline Skincare has been a passion project of my friend Catherine and me for years. After two years of dreaming and formulating, she finally brought this healing, restorative balm to the world.
Personally, I struggled with dark under-eye circles and tried every high-end cream—nothing worked until I switched to Motherline Balm. It’s truly plant power at its finest!
I keep a jar it in my makeup bag, a small one in my purse always and another big jar of Motherline Balm in my kitchen for the whole family to use on:
Cuts & bruises
Bug bites & rashes
Dry, flaky skin
Sunburns & any kind of burns
As a nourishing face cream for a healthy glow
Powerful Ingredients in Motherline Balm
🌿 Lavender – Rich in polyphenols, antimicrobial, anti-inflammatory, antibacterial, antifungal, and antiseptic properties.
🧂 Magnesium – An essential electrolyte that helps balance sodium levels and may reduce inflammation & puffiness, especially during your cycle (see the website for the details!)
Your body is miraculous—embrace authentic healing!
Pro Tip: Rosemary for Skin & Hair
Rosemary is incredible for both skin and scalp health! One of the star ingredients in Motherline Balm, it supports hydration and scalp nourishment.
I also love Mielle’s Rosemary Mint Scalp & Hair Strengthening Oil. Before getting into a sauna, I apply it to my scalp and leave it in for 10-20 minutes—it deeply hydrates and strengthens hair. (You can do this even if you’re not using a sauna!)
A Few More Easy and Effective Skincare Ideas to Try
FACIALS- Prioritize your skin with a monthly facial—it’s a great way to keep your skin healthy and glowing!
GINGER- Incorporate ginger shots into your routine for their powerful antioxidant and anti-aging benefits (they even provide a natural brightening effect!). I’ll include a link in the recommendations section if you want to learn more.
RED LIGHT MASK- I love mine so much that I even bought a matching set for my husband and I. Do we look ridiculous? Absolutely, but it’s the price we pay for beauty! :)
Your Skin is a Reflection of Your Health
Glowing, healthy skin isn’t just about the latest skincare trend—it’s about nourishing your body from the inside out. By supporting your gut, protecting your skin microbiome, and choosing nutrient-rich foods, you’re giving your skin the foundation it needs to thrive.
Remember, true beauty starts within. Take small, intentional steps each day—drink more water, eat colorful whole foods, and swap harsh skincare for products that actually nourish your skin.
Your body is miraculous, and when you give it what it needs, it will reward you with strength, radiance, and resilience. ✨
Ready to Learn More?
• During my Brain and Body or Elevated Nutrition Coaching sessions, we’ll explore plans to help you get your health back to tip top shape! Visit this link to learn more and get started today: Brain and Body Nutrition or Elevated Nutrition Group Nutrition Coaching.
• Visual Learners: Did you know I have a YouTube channel!? Check us out at www.youtube.com/@live.right.nutrition
• Social Media: Stay inspired—follow us @live.right.nutrition for fresh updates, tips, and more!
Resources & Recommendations
Motherline Skincare(Explore more about skin microbiome health!) Check it out here or at Motherline.com
Mielle Rosemary Mint Hair Oil (Hydrate and strengthen your scalp!)- Amazon
Red Light Face Mask - Amazon - There are much nicer ones out there but this one gave me such good results after 2-3 weeks and my friends have also been happy with it!
The Benefits of Using Ginger for Skin, According to Dermatologists- Check out this article and learn all about the benefits of Ginger!
Face Foundrie Utah- I’m so excited to give a little shoutout to my friend Sydney, who opened a Face Foundrie franchise in Utah! They specialize in facials, and I highly recommend checking them out! With locations in Farmington and Salt Lake, it's the perfect spot to relax and treat your skin. Visit their website here or follow them on social media @facefoundrieutah!