While you might have thought your skin would be better than ever without makeup or outside pollutants, you may also have noticed your skin is needing a little more TLC than usual. With so many skincare brands vying for our attention, it’s easy to lose sight of the simplicity and importance of nutritious food in skin health.

We are often reminded that our skin is a reflection of inner health but what exactly does this mean? Science is proving there is a strong link between skin and gut health. Bacteria in our intestinal tract (microbiome) rely on nutrients to flourishand digest our food properly. Too much of a good thing (sugar, gluten, alcohol, processed foods, refined carbohydrates, processed vegetable oils, cured meats and pasturised dairy), can over time damage your intestinal lining, leading to permeability of the gut wall. 

A ‘leaky gut’ allows toxins and undigested food to pass through into the bloodstream triggering an inflammatory response. Systemic inflammation spreads throughout the body can cause a broad range of skin problems including breakouts, rashes, dry skin and even premature aging. 

So which foods will help to give you that healthy, dewy glow?  

Artist credit: Jacqueline Maldonado


Probiotics encourage the growth of good gut flora, boost immunityand break down nutrients for absorption. 

Sources: Fermented foods – Kombucha, apple cider vinegar, kefir, coconut yoghurt and cultured dairy products, raw sauerkraut, kimchi, cultured vegetables, miso and tempeh.

Prebiotics feed the good bugs in your digestive tract, keeping them alive and well.

Sources: Onion, garlic, leeks, artichokes, asparagus, celery, leafy greens, bananas and berries.


Fibre acts as an intestinal broom, sweeping away toxic waste and cleansing the digestive tract.

Sources: Fresh fruit & veg, wholegrains, oats, chia seeds and psyllium husks.


Bone broth heals and seals your gut lining. Rich in skin-loving nutrients including amino acids, hyaluronic acid, chondroitin sulfate, calcium, magnesium and potassium.


Vitamin C assists with collagen formation, strengthens the skin and maintains elasticity.

Sources: Citrus, berries, oranges, kiwifruit, papaya, pineapple, grapefruit, tomatoes, capsicums and leafy greens.


Healthy fats nourish and hydrate your skin.

Sources: Avocados, coconut oil, ghee, butter, ground flaxseed, chia seeds, fatty fish (oil) and cod liver oil.


Protein builds and repairs you skin, muscle tissue and bones. 

Sources: Eggs, fish, lean meats, legumes, nuts, seeds and quality protein powder.


Fresh herbs and spices assist with digestion. 

Sources: Cinnamon, cayenne pepper, nutmeg, cumin, ginger, cardamom, fennel and caraway seeds.

And last but not least, COLOUR! 

Fruit and vegetables contain a plethora of vitamins, minerals and antioxidants that fight free radical damage.

If you have a skin condition or simply wish to learn more, I would be happy to speak to you personally at