It is without question that our diet affects our skin. Our skin is actually our largest organ and if it’s presenting blemishes, rashes or discoloration it can often be a result of something being off in our gut. If we eat foods we might be intolerant too, or foods that are toxic to our body they can actually ruin the lining of our intestine. If the lining of the intestine is compromised then particles from our food may get into our bloodstream and cause irritation and inflammation which can show up as skin problems. Crazy right?

Over the years, there continues to be studies, linking inflammation in the gut to skin inflammation, common skin concerns being acne & rosacea. I can definitely notice when my diet isn’t exactly on point, my skin starts to notice the changes. It’s like a good reality check in the mirror to get back in focus 😉 The biggest inflammatory foods I preach about in practice that truly affect skin health are dairy, sugar, gluten, processed foods & red meats and sodas. Another thing to watch is your caffeine intake. Caffeine increases cortisol production. The acid in coffee and soda can amuse inflammation in the body. One cup a day is okay, but skip multiple cups! 

Sugar can instantly cause inflammation to the skin, thus in return you can start to see acne breakouts. Not only does sugar cause inflammation, but research shows this inflammation can lead to collagen breakdown. When we start to lose collagen, our skin starts to notice the signs of aging. 

So what should you eat to help improve your skin health? 

Eat a well balanced diet & don’t go chasing after every fad diet you see. With fad diets, there is regularly a deficit in essential nutrients and vitamins. Without these essential nutrients, your skin will take a toll. A couple of easy changes you can make, swap out your cows milk for almond milk. Try brown rice instead of white rice to help with lowering your glycemic levels. Load your plate with bright nutrient colors & lean proteins! 

Foods beneficial for our skin

  • Blueberries- Antioxidant benefit
  • Strawberries- Vitamin C 
  • Tuna & Salmon (Omega 3’s) 
  • Leafy Greens- Packed with vitamins & antioxidants 
  • Avocados (Omega 3’s) 
  • Carrots & Sweet potatoes- Vitamin A (Beta Carotene) 
  • Flaxseeds (ALA) 
  • Green Tea- Antioxidant benefit- Polyphenols 
  • Yogurt- Probiotic benefit, keeping gut healthy 
  • A little bit of dark chocolate — Antioxidant benefit 

Other Healthy Habits 

Adequate water intake… this is one I really struggle with on days I’m busy in the practice. My amazing team made me a sticker chart like my kids at home. But mine is to drink water 😂 I have yet to meet my goal and get a sticker, but I am improving! 

Lack of water intake leads to dehydrated skin and can damage the skin’s barrier. When this happens it can lead to premature aging, acne and dryness. Water intake helps with digestion and keeping your gut functioning, to help eliminate toxins. Add a slice of lemon to your water to enhance the taste & collagen. 

Strive to drink at least 64 ounces of water a day! And on those days where you’ve had a margarita or espresso martini the night before, you better up your water intake! 

I can’t not touch on exercise when talking about health and how it affects our skin. When you exercise, you increase oxygen in your body, helping increase collagen production, flush out impurities, reduce cortisol levels and overall skin tone improvement. Not only do the endorphins start flowing after a good workout, but your skin is glowing. I have been working with my personal trainer twice a week and doing 2 days a week on my own since October. It’s a non-negotiable for me and I have loved the feeling of prioritizing me! 

The importance of washing your face after your workout is huge! You want to cleanse and hydrate your skin after your workout to help reduce any clogged pores and add extra hydration from sweating. A great go-to product for your gym back is our Daily Balancing Pads. This salicylic acid acne medication wipe will help reduce acne, tighten pores, and eliminate black heads.  It works well to degrease the skin! 

To keep my gut health in check I take Opti-Greens 50 every day and sometimes twice a day! It’s an immune-boosting greens powder which includes powdered vegetables, digestive enzymes and probiotics. Basically it’s equal to taking a 2oz shot of juiced greens + a probiotic + digestion support!

There are SO MANY benefits to eating a healthy balanced diet and working out! From feeling your best in your clothes and body to radiant GLOWING skin!!! 

Lastly, if you are struggling with gut issues, I commonly refer patients to a Functional Medicine expert. Functional Medicine experts can do a very comprehensive work up and get down to the root cause of gut issues and get you feeling your best! Dr. Gabrielle Lyon is a phenomenal doctor & friend who I refer patients to. She works with patients locally & virtually.

How Can I Help?

We love helping patients nationwide achieve their best skin by using medical grade skincare. We love being able to reach and help people all over the country with the very same products we use daily in our practice. Every single person needs to be on a great skincare plan!

However, if you are struggling with chronic acne, rosacea or peri-oral dermatitis, any type of skin inflammatory condition, that is telling us that there is something deeper going on with your body, particularly with your gut. The gut is the 2nd brain and when your gut health is off, your skin health will also be off. In addition to our complimentary, custom skincare regimens, we need to really focus on the root cause, lifestyle & diet. Skincare is a journey, not a one size fits all plan. We love helping people with every aspect possible.

If you would like to start achieving your best skin today, complete the form below. Based on your answers, we will send back a plan that fits your needs! Never hesitate to let us know about your budget and we would love to work with you to help you fit your needs. Request A Skin Consultation Here



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2 thoughts on “GUT HEALTH = SKIN HEALTH”

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Racquel Frisella

Board Certified Nurse Practitioner & Aesthetic Specialist based in Saint Louis, Missouri

I work as a cosmetic injector and skincare specialist with 12 years of experience in the Aesthetic Industry. I see patients both in-office at Racquel Aesthetics for treatments as well as online for customized, complimentary skincare plans. I focus heavily on preventative and corrective injections, treatments, and skincare.  My career is my passion and I love to help people feel like the very best version of themselves. I am a wife and a mother of 3 beautiful children under the age of 3. I love all things beauty, fashion, and fitness. I am creating this site as a place to share my expertise on beauty, anti-aging, and skin while also giving a glimpse into my lifestyle as a mom, wife and lover of fitness!  


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